Prenatal yoga is the sport for pregnant women adapted to pregnancy. You are pregnant, more attentive to your feelings, with a new attention to what is living in you. Now is the best time to get down to yoga. To live these 9 months well, discover 6 easy and gentle yoga postures for pregnant women to practice at home.

The benefits of yoga during pregnancy are multiple:

• avoid or relieve nausea, back pain, pregnancy sciatica, heavy legs;
• a better nervous balance: live well your pregnancy psychologically;
• strengthening of the mother / child bond;
• gentle relaxation of muscles and joints;
• avoid back pain with growing baby weight;
• avoid gestational diabetes;
• improved breathing: better oxygenation of the body and baby;
• improvement of blood circulation;
• improvement of the circulation of energies in the body to drive away fatigue;
• awareness of your body pattern: adapt to body changes during the 9 months of pregnancy;
• opening and relaxation of the pelvis;
• irrigation of the perineum: facilitates the passage of the baby and avoids episiotomy;
• regulated uterine contractility: reduces the pain of contractions;
• recharge with energy during childbirth;
• prepare for childbirth: breath management, mental strength, tilting the pelvis to facilitate the descent of the baby and the opening of the cervix;
• better self-knowledge from a physical and psychological point of view;
• quickly regain the line and a flat stomach;
• go through the baby blues phase more calmly;

Trick:

To practice the following prenatal yoga postures more easily, take the dictaphone from your smartphone. Read posture placement guidelines when registering. You can then practice while listening to the instructions. You are your own coach.

Body awareness and internalization

This yoga posture for pregnant women increases the chest volume on the sides, and allows breathing at the level of the ribs promoting it in the third trimester of pregnancy.

Remember to synchronize the movement with the breath. Breathe quietly. Don’t force it, listen to your body.

To start, take a little time to internalize while sitting cross-legged, on a chair or lying on your back, to prepare yourself for this yoga session for pregnancy.

1. Lie on your back;
2. Naturally release your lower back to the floor on an exhale. Do not try to press it down, so as to keep the natural curves of your spine;
3. Throughout the posture, relax the muscles of the face and loosen the teeth;
4. Relax a little more with each breath;
5. Inhale while extending your right arm behind your head, without arching your lower back;
6. Blow through the mouth, release;
7. Inhale as you stretch your arm again;
8. Breathe out, bringing your arm back to your side;
9. Repeat the sequence with the left arm;
10. Place your hands on your stomach;
11. Relax.

Practice 3 to 5 times on each side depending on how you feel.

Yoga posture for pregnant women: relax the legs, improve blood circulation.

During the movement relax your back well, do not arch your back. Support yourself firmly on your feet. Synchronize your movements with the breath.

1. Lie on your back, knees bent, feet flat on the floor;
2. Inhale deeply as you lift your right leg to the ceiling, foot above the hip;
3. Blow through your mouth, pushing your right heel up;
4. Inhale deeply, keep the leg in the air;
5. Breathe out, rest your leg gently on the ground, still without arching the lower back;
6. Repeat with the left leg;
7. Place your hands on your tummy to make contact with your baby.

Practice 3-5 times on each side in slow, deep breaths.

Opening of the pelvis and flexibility of the hips

Relaxing posture for the legs. To avoid pulling on the lower back, take 2 slings, 2 fitness bands, or 2 straps.

Do not force, listen to your feelings. Do not block the breathing.

1. Lie on your back;
2. place your scarves or elastic bands under your feet, and grab their ends with your hands. Right hand for right foot, left hand for left foot.
3. Lift both legs up, you are still holding your scarves;
4. Take a deep breath,
5. Breathe out, spread your legs outstretched, the feet in the slings descend gently to the sides, your hands move away from each other, your arms move apart following the feet.
6. Feel the stretches in the adductors, and the opening of the pelvis;
7. Take a deep breath,
8. Breathe out, squeeze your legs, or bend them, and bring your knees to your chest to stretch your lower back.
9. Pause with your arms at your sides, or your hands on your stomach to feel baby’s reaction.

Repeat 3-5 times depending on your needs.

The “little sun salutation” for mother-to-be: relaxes, relieves the back, drives away fatigue and restores energy.

This sequence relieves scoliosis, kyphosis and lordosis. It is dynamic and gentle at the same time. The movement follows the breath. An inspiration / a movement, an exhalation / a movement.

1. Place yourself on the knees, kicks relaxed, ankles stretched;
2. Align the head, shoulders, hips and knees;
3. Look at the horizon;
4. Breathe in deeply, raise your arms up, not back;
5. Use your legs by slightly pushing your buttocks forward;
6. Blow come on all fours;
7. Inhale then breathe out, rounding your back without pushing on your hands. If the baby is too low, round the lower back well if you want to bring it up. Imagine a cat stretching;
8. Then inhale, straighten your head, return to the starting position;
9. Blow, come doggy upside down, resting on your hands, bring your buttocks upwards, extend your arms and back while pushing on your hands, transfer the weight of the body to your feet;
10. Breathe in the posture;
11. Blow back on all fours;
12. Position yourself in the child’s posture (forehead on the floor, heels on the buttocks, knees apart, arms at your sides, hands towards the feet. You can put a pad between your buttocks and your calves if this is fine. pulling too much on your knees;
13. Relax, take a deep breath.

Yoga posture during pregnancy to gently tone the thighs, buttocks and perineum.

Practice relaxed with the breath, and feel the curling and unwinding of the spine, as well as the back massage that this sequence provides. Do not raise your buttocks too high, protect your lower back.

Pregnancy yoga: the half-bridge pose

1. Lie on your back, resting on your shoulder blades, shoulders lowered to the ground, chin tucked in;
2. Take a few deep breaths;
3. Inhale as you lift your buttocks up from the tailbone, using your feet, shoulders, and arms for support. Lift the vertebrae off the ground one by one, starting from the coccyx;
4. Exhale while resting the vertebrae of your spine on the ground, one by one from top to bottom, up to the sacrum (the flat bone at the top of the buttocks). The buttocks come down.

Practice as long as you want depending on how you feel. Try to stay 1 to 3 breathing cycles (inhale + exhale) when the buttocks are lifted. Always go back down on the exhale.

For the relaxation posture, take the time to get into a comfortable position.

6 yoga postures for relaxation during pregnancy

1. lying on your back, knees bent, arms at your sides;
2. lying on your back, cushion under the thighs and knees;
3. lying on her side in a fetal position with the pregnancy pillow under her stomach, and under the upper thigh;
4. child’s posture: knees apart, buttocks on heels, arms at your sides, forehead resting on the ground or on cushions;
5. The posture of the folded sheet. Same position as the child’s posture, the forehead is placed on your points one above the other. This posture is ideal for a moment of communion with baby;
6. lying on your back, knees bent apart on the ground, bottom of the feet together, legs spread like a butterfly, arms crossed under the head. This posture acts on the urinary tract and prevents varicose veins. It makes childbirth less painful by relaxing and softening the pelvis.

Little advice for the relaxation of the pregnant woman

• Remember to cover yourself;
• Lying on your back, you can use cushions under each thigh and knee to better relax. The pregnancy pillow is welcome.
• If you feel your baby moving, take advantage of this moment to be present, and feel their every movement;
• If you prefer to sit cross-legged or on a chair, rest your back against the back of the chair, or a wall to avoid tension and fatigue.

Relaxation is a goal in yoga. without tension or tension. The tension of the body and the mind prevents life and energies from flowing freely. The baby in utero is incredibly sensitive to your tensions. He has this ability to relax at the same time as you. Take time to relax each day through the practice of prenatal yoga.