In one of my articles, we explored how beneficial it is to follow yoga during pregnancy. In this article, I will highlight the prenatal yoga poses that can help you stay fit during pregnancy and support a smooth post-delivery recovery. Let’s dive right in!

Exercises & Yoga Poses To Do During Pregnancy

Start With Breathing Exercises
Before beginning, practice some mindful breathing:

1. Sit comfortably, with your knees bent and your shoulders, head, and neck relaxed.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Inhale through your nose and exhale through your mouth. Continue for 3-5 minutes.

1. Cat and Camel Pose

1. Begin on your hands and knees, with your knees under your hips and your hands under your shoulders.
2. Round your back towards the ceiling, tucking in your buttocks and slightly lowering your head.
3. Return to a neutral position.
4. Let your belly lower towards the floor, creating an arch in your back. Keep your head slightly raised, with your eyes looking forward.
5. Alternate between these poses.

Tip: Use a folded towel under your knees if they hurt, or place fists instead of palms on the floor for wrist support.

2. Butterfly Pose

• Sit with your spine and neck straight.
• Bend both knees and bring the soles of your feet together, as close to the groin as possible.
• Hold your feet firmly with your hands and keep your heels on the ground.
• Place your elbows on your thighs.
• Inhale deeply and press your thighs downward using your elbows.
• Exhale as you raise your knees without support and release the pose.

3. Kegel’s Exercises

This exercise strengthens the pelvic floor muscles.

How to Perform:

• Sit, stand, or lie down comfortably.
• Contract your pelvic floor muscles as if stopping the flow of urine for 5 seconds.
• Relax the muscles for 3 seconds.
• Perform 5-10 repetitions per session, twice a day. Ensure you breathe normally throughout.

4. Goddess Pose

• Step your right foot back to a stride length and turn your toes out at a 45-degree angle.
• Bend your knees deeply and lower your hips until they align with your knees.
• Extend your arms to shoulder height and bend your elbows so that your fingertips point upwards.
• Engage your core, draw your tailbone towards the floor, and keep your spine long.
• Hold the pose for 30 seconds to 1 minute.

5. Warrior Pose

• Stand with your feet roughly three feet apart.
• Place your right foot in front of your left foot.
• Extend your arms out to the sides, keeping them straight and palms facing down.
• Turn your left foot out to the side and your right foot inward.
• Lunge forward, bending your left knee, and keep your right leg straight.
• Hold the pose, then return to the starting position and switch legs.

6. Walking

Walking is an excellent cardiovascular exercise for expecting mothers.

Tips:

• Start with slow walks if you’re new to physical activity.
• Walk for 30 minutes, three times a week.
• Pair walking with other light exercises for better results.

If this article helped you, share your thoughts in the comments below. Explore more articles on Women’s Care here. To keep a track of your pregnancy, you can also download the GOQii App and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for Personalised Health Coaching here.

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