5 Prenatal Yoga Postures

Yoga is the best way to address the physical and mental challenges during pregnancy. Performing yoga postures during pregnancy will ease labor, alleviate pain, build strength, stretch and relax the muscles, prepare the body for labor and improve mental health. Doesn’t matter whether you have done yoga before or not, just try the postures summed up here. These are safe and beneficial for both mom and the baby.

Here Are 5 Prenatal Yoga Postures

1. Mountain Pose

Stand straight with feet flat on the ground. Spread your toes a bit to distribute the body weight evenly on both feet. Tighten your thigh and buttock muscles to maintain a form posture. Hold your hands in Namaste position close to your chest. You can also position your feet hip width apart for balance. Breathe in and move your hands overhead. Bend slightly backwards. Breathe out and return to original position. Do this for 10 counts.

Mountain Pose

2. Garland Pose

Start with mountain pose. Position feet hip-width apart and bend the knees to come to squat position. Make sure your feet are outward and buttocks do not touch the ground when you are in the full squat position. Hold the Namaste position with elbows resting on the inside edges of the knees. Try to push the knees outwards as much wider as possible with your elbows. Hold the posture for a minute and then relax.

Garland Pose

3. Butterfly Pose

Sit down with knees bent and soles of feet touching each other. Hold the feet with your hands and try to move the heels slightly close to the body. Breathe in and press the knees and thighs towards the floor. Hold this position until you feel relaxed and then release. You can also start flapping your legs up and down just like the butterfly wings by breathing normally. Fly higher as much as you comfortably can. Do this for 1 minute and then relax.

 Butterfly Pose

4. Chair Pose

Start with mountain pose and bend your knees gently. Lower down your sitting bone such that you are seated on a chair (an imaginary one). Inhale deeply and stretch your arms straight above your head. Stay in this position for 30 seconds and breathe normally. Relax and repeat the same for 10 counts.

Chair Pose

5. Triangle Pose

Stand erect with feet shoulder-width apart. Stretch your arms on the sides, so that they are parallel to the ground. Turn your right feet outwards at 90 degrees and twist the body slightly towards the right. Stretch the torso and slowly start bending towards the ground. Try to lay your right hand on the right foot. Simultaneously, extend the left hand upwards. Turn your head towards your left hand and gaze up. Stay in this position for some time and relax. Repeat the same on the left side.


This entry was posted in Yoga.