Pregnancy and yoga: three postures to try

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16

Although every pregnancy is experienced differently, the third trimester can be uncomfortable. Keeping moving by doing exercises adapted to your condition is encouraged to live a he althy pregnancy.

Yoga is a perfect practice to allow every woman to get in touch with her body and connect with the little being who will come into the world. In the months leading up to delivery, the practice of yoga is an excellent way to create space inside and around yourself, thus reducing feelings of numbness, swelling, heaviness and burning that may occur. This is an opportunity to prepare the body for childbirth and to strengthen this sacred bond that unites the mother to her child.

Practice at home

You can sign up for a multitude of prenatal yoga classes, while continuing to practice for a few minutes each day in the comfort of your own home. Yoga is a discipline that can be started at any time, regardless of physical condition, age and level of flexibility. If you decide to start yoga pregnant, there is no problem.

Forthose who are very active, be careful not to overdo it and push your body too hard. Yoga is first and foremost a tool to make you feel good.

Here are three poses that will ease your last trimester and ease your pain. Please note that any physical activity you do during pregnancy should be followed up with your doctor or midwife.

Release tension in the lower back

In Child's Pose (balasana - see our photo above), get comfortable on a block or cushion and let your knees open. You can choose to place the forehead on a cushion, on the hands, directly on the carpet or on a chair according to your comfort. Take deep breaths in through your nose and long exhales through your throat (u j ahii). Your partner can press your shoulders towards your back on the exhale or gently massage you along your spine.

Expanding the diaphragm and belly

Sitting in Indian or lying on your back (s ukhasana or savasana), come and create space inside you with chest breathing. As you wish, gently place one hand on the heart and the other on the stomach or both hands on the stomach. Get in touch with the child in you and always exhale longer than your inspiration to relax better. After a few practices, you could add the movement of the arms to bring amplitude in the cagechest.

Inhaling raise your arms above your head, palms facing the sky, harmonizing the movement of the arms with the breath. Then lower your arms back to the ground and place your palms on your stomach to spread love and beneficial energy there. Repeat the cycle at least 5 times.

Lighten the legs

Lying comfortably on the mat, cushion placed under your back, practice the different variants of gentle inversion (v i parita karani). Whether you're using a chair, wall, or strap, make sure your legs are well supported and your lower back is completely flat on the floor. Practice natural breathing, hands on the stomach or let the arms fall backwards. Stay in this posture as long as desired.