Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial.
One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:
- Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches.
- Create a calmer mental state
- Optimize the position of your baby before labor
- Maintain strength and flexibility during pregnancy
- Learn breathing tools to aid with difficult moments, especially labor
First Trimester Yoga Poses
The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.
Ankle To Knee Pose
Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion.Â
Pigeon Pose
Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides.
Second Trimester Yoga Poses
Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.
Reclined Bound Angle Pose
Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.
Dynamic Squats
Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds.
Third Trimester Yoga Poses
During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester.Â
Knees Together Feet Apart
Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.
