MY TOP 10 FAVORITE PRE-NATAL YOGA POSES

Now that my pregnancy is about to come to an end, I’m sharing the pre-natal yoga poses I practiced during the latter part of my pregnancy (maybe on the 6th month onwards). I am sharing them with you because I believe they greatly helped me in keeping my balance and mobility (and sanity).

Stretching really helps a lot! And believe me, the more hip-opening exercises you do, the less pain you’ll feel on your lower back and hip area.

I’ve never had major pains or physical imbalances even now on my 40th week, all thanks to Pilates and Yoga.

I must make this disclaimer and reminder though: Before you start any workout especially when you’re pregnant, please consult your doctor/ health care provider first. And, if you don’t really do yoga, please do at least a few sessions with a professional instructor first before practicing on your own.

Here we go!

1.BADDHA KONASANA (Bound Angle/ Butterfly Pose/ Diamond Pose)
photo from a2zlifestyles.com

 

Instructions and more information HERE

2. UPAVISTHA KONASANA (Wide-Angle Seated Forward Bend)
photo from movingstillnesspersonalfitness.com

Instructions and more infomation HERE

3 and 4. BITILASANA / MARJARYASANA (Cow-Cat Pose/ Pelvic Tilts)
photo from yogajournal.com

Instructions and more information HERE and HERE

5 and 6. WARRIOR POSES (Virabhadrasasa I, II)
photo from lovemyyoga.com

Instructions and more information HERE and HERE

7. BAHLAHSANNA (Child’s Pose)
photo from activemum.ie

Instructions and more information HERE

8. VRIKSHAHSANNA (Tree Pose)
photo from everydayhealth.com

Instructions and more information HERE

9. ADHOMUKHASVANA (Downward-Facing Dog)
photo from yogatouchmethod.com

Instructions and more information HERE

10. MALASANA (Yoga Squat/ Wide Squat)
photo from movingstillnesspersonalfitness.com

 

Instructions and more information HERE

——————————————————————————

NOTES:
* I do the poses for about 30-60 seconds per pose. If I’m in the mood, I hold it longer.
* I do the first pose (Baddha Konasana/ Butterfly Pose/ Diamond) as often as possible throughout the day – while sitting on the bed and working, while watching TV, etc. To stretch some more, I slowly bend my head forward (towards the floor).
* Pose number 2 (Wide-Angle Seated Forward Bend) is the hardest one for me, especially when I bend my head forward. But the stretch feels sooooo good!
* I do the last pose (Malasana aka Wide/Yoga Squat) for 5 minutes everyday.

cover-yogaposetwo

OTHER SOURCES FOR PRE-NATAL POSES:

You may also like

2 Comments

  1. Hi Paula
    I read online that it is not advisable to start a new type workout once pregnant. Have you been doing pilates prior to pregnancy or you just started it when you got pregnant? If so, did you have difficulty adjusting? I am inspired to start pilates.
    thanks
    Cat

    1. Hi Cat! Yes I was doing Pilates prior, but I stopped for a long time before resuming for my pregnancy. It’s best to consult with a pilates studio and your doctor so you can see if it’s something you can do. You can probably start with light stretches. Anyway, consult with them first. Goodluck! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *