Yoga positions during pregnancy, some examples

The pregnant woman is accompanied by a gynecologist who could lead to a “medicalized” approach to the months of sweet waiting. Pregnancy, on the other hand, is not a pathology that needs treatment, but a natural condition of the woman, a special period, which should have a peaceful development throughout the nine months.

This does not mean that medical checks are not needed, indeed they are very important, but pregnancy should not be seen as a series of tests and ultrasounds.

Conversely, women tend to lose faith in their ability to listen, in their own feelings and in their intuitions and this creates anguish and fear.

Yoga in pregnancy

One way to stop, listen and communicate with the baby constantly throughout the nine months is by practicing yoga and meditation, meeting women and talking to them together with a midwife.

The exercises that are done during a yoga class for pregnant women are useful for preventing and getting rid of all those ailments that pregnancy can bring such as back pain, heartburn, carpal tunnel, reflux, insomnia.

Let’s take back pain for example . With the simple lengthening of the spine, which is achieved with all asana position and posture exercises, gravity compensates, the pelvis opens and the body finally relaxes.

The pregnancy lasts only 9 months. And they pass quickly. Pregnancy becomes a daily discovery and a time of great change.

Yoga helps us face this journey and prepares our body and the environment around us to experience it to the fullest.

Yoga can be practiced by all pregnant women in any trimester of pregnancy.

Yoga in the first trimester

It is advisable to start Prenatal Yoga because the body is undergoing change and this is due to the development of the child and the hormones that begin to show themselves and give sensations and symptoms to the mother.

Yoga in the second trimester

It is the best time to practice Yoga. It is also called the quarter of well-being. The body continues to undergo changes, the belly becomes important and leads the woman to assume often incorrect positions. By practicing yoga daily, the first pleasant benefits arrive immediately.

It is the heaviest and most difficult quarter. A pregnant woman who reaches these months with a past of yoga manages to live better these last few weeks arriving serene and joyful at the time of labor and delivery.

The constant practice of Yoga helps the woman to acquire an inner awareness of rapprochement with herself, to carve out a space for herself throughout the day.

The term Yoga means “To join, to unite” and in pregnancy this meaning finds its maximum expression. A union between the sea and the child.

In the course of a Yoga lesson, it is important to teach complete Yogic breathing, to be used at all times of pregnancy.

Below you will find some examples of pregnancy yoga positions that can be learned in a class for pregnant women.

Tree location

It helps restore internal balance, strengthens legs, improves breathing, creates space for the child. When you feel stable, bring your foot up and press it against your thigh; extend your arms, palms facing up. On the inhale, raise your arms above your head and bring your hands together. Hold the tree pose for 3 breaths. Avoid holding the position for more than thirty seconds so as not to burden the veins of the legs.

Half lotus position

Tones the abdominal organs, elasticises the joints and the perineum. Don’t be discouraged if you can’t immediately clear your mind and focus only on your breathing. Maintain the position for between 5 and 10 minutes. You can do this position whenever you feel exhausted or oppressed by the pregnancy, thus seeking relaxation within you and enjoying the presence of the baby.

Royal pigeon position

Get on your knees with your hands on the floor in front of you. Slide your left foot under your pelvis to rest it comfortably under your groin. Extend your right leg backwards. When you are well aligned in this position, raise your left arm and reach from your right toes to your left fingers. Hold the position for four breaths. Then switch sides. This sequence is recommended to prevent sciatica, strengthen the pubic muscles and relieve pubalgia pain. Be careful not to open your knees too far.

These are just some of the positions that you can learn in a Yoga course for pregnant women.

It has been proven by scientific researches – Journal of Alternative and Complementary Medicine, 2005 Apr. 11/2 pp. 237/44 – that practicing Yoga during pregnancy significantly decreases the times of labor and the risk of giving birth to underweight babies.

The benefits of yoga by points

• It is indicated from the beginning of pregnancy and if practiced correctly it has no contraindications.
• Helps to find inner balance.
• Frees the body from tension relieves the mother from stress.7
• It leads the woman to listen to herself, to stop the frenetic rhythms and to relax the muscles.
• It is an activity that can be performed by all pregnant women because it teaches well-balanced postures that strengthen the body.
• Stimulates inner listening.
• Tones the internal muscles to prepare for childbirth.

And always remember the meaning of the word “yoga”, never lose sight of this unique and unrepeatable union that has been created within you.