Staying active during pregnancy can help you maintain a healthy weight, ease aches and pains, and even prevent labor complications. Yoga is an excellent option for expecting moms. There are a variety of poses that are safe and beneficial for both you and your baby. 

Pregnancy Guide to Yoga

1. Cat or Cow Sequence

This sequence of movements is fantastic for women who are experiencing back pain, which is a common symptom during pregnancy. While on all fours, inhale and look toward the sky while dipping your belly toward the ground. On exhale, round the back and tuck in your behind, directing your gaze toward the ground. Repeat, inhaling and exhaling in controlled breaths. This movement releases pressure on the spine and is also great during labor.

2. Squat Pose

A squat is helpful for opening up the hips. For this pose, you should use support, such as yoga blocks or pillows. Sit on your support, bending your knees and lowering your hips into a deep squat. Bring your hands together at your heart, and breathe deeply, holding for 10 breaths. Repeat.

3. Seated Side Stretch 

This pose works a large number of problem areas in pregnancy, including the lower back, waist, hips, and pelvis. Sit upright on your mat with your feet in the lotus position. As one hand rests on the ground, bring the opposite arm up and over your head, slowly bending to the side. Lower your support hand as far as is comfortable to get a good stretch. Repeat on the other side, always breathing deeply.

4. Triangle Pose

The triangle pose is good for maintaining balance and leg strength. Begin with your feet in a wide stance with your toes facing outward. Point your right foot forward and bend your left knee, then lift your right arm up and over your head, looking at the sky. Hold for a full breath, release, and switch sides.

5. Child’s Pose

This move is important for relaxation and restoration. It’s a great way to end a workout, as it helps you recenter. While kneeling, slowly move your knees wide apart while keeping your big toes touching. Sit back on your heels and lower your upper body to the ground, hands extended overhead but resting on the floor. Touch your forehead to the mat if you can. Fully relax into each breath, focusing on releasing tension in your back.

When you’re expecting, nurturing your body to maximize wellness will help ensure a happy, healthy pregnancy and smooth delivery. If you’re interested in finding out more about holistic prenatal care and the natural birth process, contact Home Birth With Love in Suffern, NY. Their certified nurse midwife is dedicated to providing comprehensive care for all women. To schedule a consultation, call (845) 641-5058 or visit their website to find out more.