How to Do Relaxation Poses in Pre-Natal Yoga

Yoga is known for increasing flexibility, toning muscles, improving circulation and encouraging overall peace of mind. Yoga can provide a great way to stay fit and relaxed during pregnancy. In fact, there are a number of yoga poses designed especially for women during the prenatal period. Some of these poses are so relaxing that women use them in the postpartum period as well.

Difficulty: Easy

Instructions

Try the Kati Chakrasan Prenatal Pose

1. Get in a standing position, with your feet spread and your arms held naturally at your sides.

2. Raise your arms to shoulder level, inhaling at the same time.

3. Exhale while smoothly twisting your body to the left, being careful to keep your feet firmly planted on the ground.

4. Move your right hand to your left shoulder.

5. Wrap your left arm around your back, looking over your shoulder on the left side.

6. Hold your breath for about two seconds.

7. Let your breath out and return to your original position before repeating the pose on the other side.

Relax With the Modified Child's Pose

8. Sit on the floor, making sure your knees are both resting on the floor and placed wide apart.

9. Bend forward, putting your hands on the floor in front of you.

10. Hold this yoga pose, which is good for relaxing and experience a prenatal forward bend that is very gentle.

Relax With the Prenatal Abdominal Corpse Yoga Pose

11. Lie down on your side and let your hand form a resting place for your head.

12. Bring one of your legs up, spreading some of the weight of your growing abdomen along your entire body.

13. Stay awake while in this position. Though you may feel relaxed enough to fall asleep, the point of this prenatal yoga pose is to experience relaxation consciously.

Tips & Warnings

• If you decide to take a yoga class while you’re pregnant, let the instructor know you’re expecting. He should be able to show you safe prenatal variations of the traditional yoga poses.
• If you've never done yoga before, don't start during pregnancy except with the approval of your doctor and the guidance of a yoga expert.
• Never do yoga poses that compress the belly or involve holding your breath for long periods of time during pregnancy.
• Avoid hot yoga during pregnancy. This type of yoga is performed in a room that is heated to 95 degrees F or above. The high temperature can raise your core temperature too much.

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