PREGNANCY POSES

If you are trying yoga for the first time it is advisable to join a class and learn under supervision from a trained teacher who will teach you yoga poses, breathing techniques and relaxation correctly.

Check with the class teacher to see what equipment they can provide. Some classes provide yoga mats, towels and props. Wear loose fitting, comfortable clothing, and bring a warm top or light blanket to cover you at the end of the class during relaxation.

Once you have attended classes, check with your tutor which exercises you could practise at home. You could also ask for a recommended book or DVD which will support you and your home practise.

Props are also very useful for supporting you in poses during pregnancy, or for use when meditating or during relaxation. Again, a trained teacher can advice you on when props are appropriate and how to use them.

Below are some suggested poses for each trimester:

1-3 months – early stage

At this early stage, during the formulative stages of your pregnancy it would be advisable to continue with basic stretches and poses to remain supple, to strengthen your arms and legs to assist with circulation. It is also advisable to practice using pranayama (breath control) which could be beneficial throughout not only your pregnancy but during the birth.

Mountain Pose (Tadasana)

Tree Pose (Vrksasana)

Warrior Pose 1 (Virabhadrasana 1)

Standing Side Stretch pose (Ardha Chandrasana I)

Half Butterfly (Ardha Titali Asan)

Sleeping Abdominal Stretch Pose (Supta UdarakarshanAsan)

Palm Tree Pose (Tadasan)

3-6 months – mid stage

During this stage the baby has formed, is developing and growing as well as putting on weight. Your energy levels may be soaring or they may be flagging. Be aware of your mind and body and how it feels.

At this stage of your pregnancy and as your bump grows you may well be restricted to the type of poses you will comfortably be able to practice.

It is not advisable for example, to practice any poses that put pressure on your stomach or back. However, there are still many postures you will easily be able to undertake which will still have beneficial effects.

Poses to try:

Reclining bound angle pose (supta baddha konasana)

Two knee spinal twist

Warrior pose II (virabhadrasana II)

Waist Rotating Pose (kati chakrasan)

Cat Pose (marjariasana)

Prenatal sun salutation (urdhva hastasana)

6-9 months – late stage

At this late stage, some poses will need to be adapted to enable you to comfortably and safely continue yoga. Poses and gentle stretching at this stage to help with circulation and exercising the hips, back, neck as the pressure on these areas will be considerably more intense. Care must be taken with any poses that over-stretch and if you suffer with high blood pressure, any poses which require you to raise your arms above heart level should be limited.

Poses to try:

Cat Pose (marjariasana)

Half Butterfly (ardha titali asan)

Sleeping Abdominal Stretch (supta udarakarshanAsan )

Ankle Crank

Shoulder Rotation