Prenatal Yoga Flow (10 poses for labor preparation)
So it has taken me 3 trimesters before I finally posted a prenatal yoga post! But it was something on my to-write list, because I believe that yoga during pregnancy is vital!
Yoga is a perfect way to get your regular exercise in each day/week, which is important for pregnant women. I know many people believe that once a woman is pregnant that she is a fragile flower, although we do need to be cautious, it’s not an excuse to stop exercise all together. Yoga, is also great for getting your body ready for labor, because you know that part is coming…soon *deep breath*.
When I am not doing my own yoga sequences, I have been really into this prenatal yoga video (although it does have 3 disrupting ads throughout the video 😔 ) check it out and see if you enjoy it as well!
Here are just a few benefits of yoga during your pregnancy
- Increases your strength & stamina
- While also preparing your body for labour
- Allows your body to stretch and gently twist
- Reduces back pain
- Decreases stress and regulates breath
- Bonding time with baby
- Improves sleep
- Lowers pregnancy induced hypertension
- and much more
Prenatal Yoga Flow (10 poses for labor preparation)
Baddha Konasana | Cobbler’s Pose
- This pose is a great post to start off your yoga practice and help to start warming up your thighs and hips. As your growing belly gets a bit bigger this is a much preferred pose than other sitting poses, as this gives you plenty of room for your belly as well as helps with relieving back pain by improving your posture.
Marjariasana | Cat-Cow Pose
- A pose great pose to improve blood circulation, as well as strengthening for your spine while, very gently, stretching and strengthening your abdomen and giving your baby the room it needs to turn. This pose is one that can be used to relieve back pain during pregnancy.
Balasana | Child’s Pose
- During pregnancy, you will need to open your legs out a bit more for a modified child’s pose. This is a calming pose, that helps to stretch the back and open the hips. Focusing on the breath and calm mind is important during this pose.
Adho Mukha Shvanasana | Downward Facing Dog Pose
- This pose might need to be modified depending on how far along you are, by widening your stance. This is great for positioning your baby into it’s correct position, much like cat-cow. This is also great for strengthening the arms.
Tadasana | Mountain Pose
- A great pose that helps to strengthen your spine.
Virabhadrasana I | Warrior I Pose
- An empowering pose that strengthens your chest, back, thighs, and hips. Warrior I is great for preparing the body for labor, as this is a pose that strengthens your body, stamina and even your focus.
Virabhadrasana II | Warrior II Pose
- Empowering just like warrior I, however warrior II also strengthens the arms. Working on trying to relax while in warrior II is great practice for relaxation during contractions, which is important so your body can do what it needs to do more efficiently. Focus on the breath and don’t fight the tension your body is in.
Trikonasana | Triangle Pose
- Lengthens the spine while stretching your hamstrings, and improving you hip flexibility. This gentle twisting pose is great for your digestive system and baby position. Focus on your balance and if you need to modify this pose you can always use a block or place your hand higher on your shin.
Utkasana Konasana | Goddess Pose
- One of my favorite poses, stretches your hips, groins, and chest. The Goddess pose also strengthens your quads and inner thigh muscles, shoulders, arms and back. This pose helps to create more room for baby, increases your circulation annnnnd just looks beautiful and empowering. Embrace your inner goddess and if you can do this pose for a good amount of time, then you can conquer your labor too!!
10. Now come back into Tadasana and repeat poses for your right leg. Ending in Tadasna again.
Malasana | Wide Squat Pose
- A great pose preparing the body for child birth. The wide squat opens the hips, stretches the legs and can relieve you of your back pain you may be experiencing. Squats are something that my midwife recommends for labor preparation and can even be done during labor to help the hips open and is the position I was in when I delivered Ava in the tub…..although I was not in a namaskar mudra. haha!
Be sure to snap a photo & hashtag #omlivin of your yogi adventures! I would love to see your Spiritual side!
Question of the Day:
Have you tried other yoga poses for your prenatal yoga practice? Let me know which ones are your favorites in the comments down below!
Be sure to come back on our next Meditation Monday for more posts related to yoga, meditation & the spiritual path towards happiness. Or you could always subscribe to get get each post in your inbox! If you have any comments or questions on what we discussed today, please feel free to comment and share your knowledge with the community on my social media pages, | Instagram | Twitter | Google+ Thank you for taking the time to read today’s post & in return know that you are on a path towards enlightenment ❤ ॐ❤!
Written By: Ashleigh Nicole
Ashleigh is a mother & wife who enjoys blogging in hopes to change this world for the better. Wanting to heal others inside-out as well as healing our planet Earth. Her passions include balancing the mind through meditation, knowledge & conscious parenting, the body through plant based eating, alternative medicine, & yoga, and the soul through up cycling, gardening, & sustainability. Keep your life balanced & subscribe to her weekly emails, follow OmLivin’ on instagram, twitter, pinterest or check her out on Google+ for more.
Some links listed below are Amazon & other affiliate links, meaning that Om Livin’ earns a small commission if you purchase through the links. These links are what helps support Om Livin’, don’t worry we only link items that we love in hopes that you and your loved ones continue the path towards a more peaceful, healthy, and sustainable life! To read our full affiliate disclosure click here.
Speaking of a healthier lifestyle, Om Livin’ loves to talk about holistic healing, but the information on this blog are for educational purposes only. These statements on Om Livin’ are not intended to diagnose, treat, cure or prevent any disease and have not been approved by the Food and Drug Administration. You assume full responsibility for how you choose to use this information. We do advise you to continue your research from multiple sources as well. Please read our full medical disclaimer here.
Want more Yoga & Meditation?
Follow Om Livin’ on Pinterest for hand selected yoga poses, meditation articles and spiritual finds. For even more boards vist Om Livin’s pinterest page here!
Don’t Miss These Meditation Monday Posts:
Read Recent Posts from Om Livin’