5 Best Prenatal Yoga Poses

Pregnancy can be a beautiful and wonderful time, but it can also come with many aches and pains. Often, your body starts hurting in completely new places and ways.

Yoga is an especially safe and effective exercise for pregnant moms, whether you practice it occasionally or even go on a full yoga retreat. The gentle movements and slow breathing can also provide stress relief.

Even if you have never done yoga before, now is a great time to start. Your body and your baby will thank you.

There are many basic poses that are just as beneficial. Here are 5 you can try.

Cat/Cow Pose.

If your experiencing back pain, you’ll want to rock between these two poses. These basic set of movements stretches the spine and allows your belly to hang, which can ease tension. It can also help move the baby into optimal position for birth. These poses will help during labor if you experience ‘’back labor.’’ To maximize the benefits of these poses, sync your breath with your stretching while breathing in and expanding your abdomen on the cow stretch and exhaling and contracting your abdomen when you arch your back like a cat.

Wide Knee Child’s Pose.

This pose relieves the pressure of a growing belly, widens your hips (which reduces the risk of complications during birth), relieves back pain, and helps lower stress and anxiety. Kneel on a yoga map making sure your heels are touching your butt and your big toes are touching. Gently lay your chest down and let your forehead touch the mat. Extend your arms straight ahead of you with your palms resting flat on the ground. Relax and hold this pose for 3–4 minutes.

Tree Pose.

This pose gives you a sense of grounding. It improves your balance. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palm together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down, and raise your right leg. Back in the standing position repeat the same with the other leg.

Bound Angle Pose.

Practice good posture and deep breathing while in baddha konasana, or bound angle pose. You can even give yourself a foot and calf massage to improve circulation and ease the strain of the added weight.

Puppy Pose.

This is a safe and easy way to stretch the lower back while supporting the weight of the upper body. Stand with your feet hip-width apart and place your hands shoulder-width apart on a wall slightly above the height of your hips. Slowly walk your feet back until your torso is parallel with the ground. Contract the muscles in your thighs and lengthen your tailbone back as you reach the crown of your head forward.