Yoga Exercises for Pregnancy

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Pregnant women can use yoga, with poses such as the knee-to-ankle pose, in order to maintain strength, flexibility and to reduce stress. Discover the importance of keeping the lower back strong during a pregnancy with help from a certified personal fitness trainer in this free video on yoga exercises for pregnancy.

Part of the Video Series: Yoga Exercises
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Video Transcript

Hi my name is Tanya Batts and I'm a personal trainer with Gold's Gym. I just want to show you a few exercises you can do for pregnant women. Here's what we're doing, a great thing to do, soles of the feet together. You can lace the hands over. You are really going to open up the hips so you have an easy delivery. It's a great way to just kind of open them up, relaxes all the muscles in the legs. You can even add a little gentle bounce, not a hard bounce. Another one is called knee to ankle pose. You just want to take that foot if you can or the ankle kind of right on top of the knee, flexing both feet to protect the knees. So you really want to relax and try to hold this pose. If you just cannot do this, just take the foot to the floor. You're still getting a great hip opener stretch but if you can try to get that knee on top and that's a great way to keep the hips open because you want to remain flexible for that delivery. Another great way, something to do, yoga. Hands and knees, hands under shoulders, knees under hips. You really want to keep the low back strong. So what you want to do, you can lift the left leg up, right arm out. That's going to keep that low back really strong and you can just bring it in and send it out and then do the other side, same idea but if you're not comfortable with lifting the arm and a leg just do the leg only. But that's really going to keep your low back really strong for that delivery. Another great stretch for yoga. You can round through the spine like a cat and then reverse it into Cow Pose. It just takes all the pressure off the spine and the gravity really gives your abdominals a little bit of a break. So those are just some great ways to really relax your body, open up your hips for that delivery and really focus on the breath. When you inhale fill the lungs full, exhale, all the tension out of the body and you're going to have a great labor and delivery.


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