Table of Contents
With every passing week, a pregnant mother gets closer to that Grand Reveal she and her partner are looking forward to so much. There is certainly a lot to be happy about during the second and third trimesters of pregnancy, then! At the same time, expectant mothers often find that they experience increasing levels of discomfort as they progress through their pregnancy.
Simple yoga poses that every woman that is experiencing a healthy pregnancy can practice at home serve to alleviate some of the discomfort, and help maintain the flexibility that will be so important during labor and birth as well as in the postpartum period.
At-home prenatal yoga exercises are great for women who don't have time for classes with other moms, or who can't or don't want to attend these classes for some other reason. They can also be a nice visual reminder for women who do go to yoga classes and who want to continue practicing in the comfort of their own home. In this article, we will show you six exercises that target different parts of your body. They will help you gain relief from pain and discomfort, work on your flexibility, and prepare you for labor and birth.
Yoga Exercises That Will Make You Feel Great
Many expectant mothers start feeling short of breath about halfway through the second trimester of pregnancy, something that can be unpleasant as well as worrisome. In most cases, this shortness of breath is nothing dangerous — instead, it is just another pregnancy symptom caused by the growing baby. As the uterus expands, the pregnant woman's other internal organs will have less space. This leads to a few unpleasant symptoms, including the need to urinate even more frequently than before and... being less able to breathe freely.
Simple yoga exercises, like this pose, can work wonders if you feel you can't breathe properly. Leaning backwards and using your hands to support your body's weight gives your chest more space. Make sure to breathe in a relaxed, controlled way. This pose is also beneficial for your hips, and helps to open the pelvis.
The next exercise can be immensely helpful to a lot of pregnant women. At the same time, it has to be said that it is designed to help relieve pain in an area that people do not typically think about when they hear “pregnancy ailments” — neck and shoulder tension. Almost anyone who has been pregnant can say that tense shoulders and neck pain become a problem at some point during their second or third trimesters. A combination of stress and poor posture due to a changing body shape are to blame for these nasty symptoms.
The exercise shown below will help alleviate some of that tension. Beware that even this apparently gentle exercise can cause quite a bit of discomfort in women with really tense neck muscles. Those who want to do this anti-tension exercise should listen to their own body carefully, and go slow if need be. Remember that yoga exercises can be a good way to relieve tension, but that massage is a good companion to this exercise if you are in a lot of pain.
Another exercise is designed to alleviate swollen ankles, and to increase the pregnant woman's circulation. Mothers to-be can benefit from the exercise throughout their nine months, but it is especially beneficial right at the end of pregnancy. The Hero's Pose gently but definitely exercises the quadriceps, as well as the muscles in your ankles and feet. An added bonus is the fact that this rhythmical exercise has a soothing, relaxing effect. What expectant mom doesn't need that?