Yoga benefi ts to the unborn child keeping baby mentally and physically healthy.
Yoga keeps mother and child in good body weight. Yoga prevents mothers to have excessive weight gain during or aŌ er labor. AŌ er all yoga helps you to have a risk and complicaƟ on free pregnancy and labor.
Stand with your feet a little bit apart and the edges of your feet have to match up. Straighten your legs by making your front thigh muscles more tighter. Lift the tailbone down and lift the hipbones up. Lift the breastbone and move it forward. Next drop your shoulders and relax your arms. After look directly forward. Every thing should be in line. Later you have to adjust the position as pregnancy progresses.
Lie on your back and bend your knees and place your feet flat on the ground. Your feet should be apart and parallel. Extend you arms at your sides with your palms facing down. Breathe in and lift your chest and allow your lower back to arch and lift slightly off the floor. Breathe out, press feet firmly, and flatten lower back to the ground. Tighten your buttock and let the tailbone lift slightly off the ground. Repeat this about five or ten times. Inhale and release lower back, breathe out and press your lower
back. When your done roll onto one side and sit up.
This position relieves tension in lower back muscles.
This pose relieves the lower back pain by strengthening abdominal and buttock muscles.
Kneel on the ground. Position your knees directly under the hips and a few inches apart. Place hands in line with your shoulders and fingers facing forward and make sure to look straight ahead. While breathing in, look up, lift buttocks, and lower you back slightly. While breathing out, look down, tuck buttocks under, lift back, and allow your upper back to round upward. Repeat this five times and breathe in and release back downward. Breathe out and lift back upward. Keep your arms straight and release and sit back in your heels, widen legs, stretch spine forward between your legs, and rest your forehead on the ground.
This position on releases the lower back tension, and is excellent during back labor.
Kneel on the ground. Put your knees directly under your hips and a few inches apart. Place your hands in line with your shoulders, fingers facing forward. While breathing in, look up, lift your buttocks, tilt top of front pelvis down and allow your lower back to slightly go down. While breathing out, look down, tuck buttocks under, lift back, and tallow your upper back to round upward. Return to normal position on hands and knees. Look forward and maintain natural spinal curves.t Extend your left leg on the ground. Turn your toes under to stretch calf muscles. Lift leg off the ground, hold, and alternately point and flex your feet. Lower your leg and repeat with the right leg.
This position strengthens back, buttock, hamstring, calf and shin muscles.
Stand with your back against the wall and keep your feet a few inches apart from the wall. Separate your feet, bend your knees a little bit, and rest your hands on your thighs. Keep your feet parallel to each other and knees facing straight ahead. Breathe in and lengthen the spine. Breathe out and tuck tailbone under and flatten the lower back to the wall. Breathe normally and maintain the stretch of the lower back against the wall. Use this position when your back is tired. You can With Leg Lift also rest your hands on the wall and interlock the underneath abdomen for support ng in the last trimester. To strengthen your thighs, bend your knees, lower your buttocks until your thighs are almost parallel to the floor, and press your lower back to the wall. To release, strengthen legs, and stand in upright position.
This pose relieves your lower back fatigue and strengthens your legs.
Interlock your fingers and keep your forearms high up on the wall, and walk back until your legs are directly under your hips. Place your feet parallel to each other and make your front thigh muscles tighter and release your head between your arms. You can rest your head lightly on the wall. Breathe in and press your forearms to the wall. Breathe out and lower your shoulders and upper back toward the wall. To make your shoulders stretch more keep your forearms at the same height on the wall and move the thighs backward. When your shoulders are stretched rest in upright position.
This position helps to remove tightness and fatigue in the upper back and the shoulders.
Place your elbows securely on the edge of the counter or table. Position your elbows no farther than the width of your shoulders. Walk your feet back until your legs and directly under your hips and spine is parallel to the floor. Press your palms together and allow your head to relax in between them. Breathe in and tighten your front thigh muscles and lift your buttocks bones toward the ceiling. Breathe out and lower your shoulders and spine to the floor. Keep softening your shoulder joints with each breathe you take, To get out of this position, lower your hands on the counter, push back, stand upright, lower your arms to the sides, and rest.
This pose if done every day can help stretch the shoulders and the lower
back. It also relieves any abdominal pressure due to weight of uterus.
Face wall, kneel 12 to 18 inches away from the wall, bring your feet together, and lower your buttocks toward the floor. Widen your legs to a comfortable distance apart and sit on your heels. Stretch your arms straight up the wall and place your palms on the wall, relax your head between your arms, and rest your forehead on the wall as well. After reach up with straight arms while stretching the upper body forward toward the wall. Move your tailbone down and lessen the curve in your lower back. Let go of tightness in shoulders each time your breathe out. To release, push from the wall, bring your knees together, sit on your heels, and relax your arms to your sides.
This position helps to relieve the shoulder stiffness, reduce upper back roundness, and open up the rib cage.
In this pose please place the front edge of a chair one to two feet from the wall. Next sit on the front half of the chair with your knees and legs comfortably distanced apart. Now please extend your arms straight up the wall in front of you. Afterwards relax and slowly drop your head against the wall.
This pose will help you stretch your tight shoulders and open your chest. This posture is good throughout the whole pregnancy, but it is especially ideal for the third trimester.
Learn everything from foundational poses to advanced sequences. Incorporating mindfulness techniques for everyday life.
