Prenatal Yoga for Stress Relief
Prenatal yoga helps you stay fit, keep you relaxed, and lowering your stress level.
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Turn to Yoga During Pregnancy for Less Stress
Pregnancy can be one of the most joy-filled stages of life but many women are too stressed out to enjoy it to its fullest. Many doctors suggest yoga to their anxiety-ridden pregnant patients.
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Prenatal Yoga - Warrior II (Virabhadrasana II)
Warrior II, like Warrior I, is a challenging all-over body strengthener used in prenatal and non-prenatal yoga. Warrior II is also a deep hip and upper body opener and has been said to alleviate backaches during pregnancy to increase fertility.
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Prenatal Yoga - Warrior I (Virabhadrasana I)
Warrior I is a strengthening, stretching, and even a bit of a balancing pose, that can inspire confidence and power in its practitioner. Practice Warrior I after warming up your body, during the higher intensity portion of your yoga workout.
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Prenatal Yoga – Bound Angle (Baddha Konasana)
Similar to its restorative version (reclined bound angle pose), this
pose is a hip opener and is excellent for relieving lower back pressure
and pain caused by uterine weight during pregnancy. It is a good pose to
incorporate after a series of strengthening postures.
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Prenatal Yoga – Pigeon Pose (Kapotasana)
The pigeon pose creates a deep hip and thigh stretch and is excellent as
a cool down after challenging strengthening poses. For pregnant women,
it is ideal for releasing tension in the hips and lower back.
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Prenatal Yoga – Easy Seat (Sukhasana)
The easy seat pose is a soft, comfortable seated position used during
yoga and meditation practices; you can use this pose any time you would
like to relax and take a few moments to breathe.
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Prenatal Yoga – Cat/Cow Stretches
The cat/cow stretches are perfect for warming up the body and creating
length and mobility in the spine. The poses can be used on their own to
alleviate back strain or pain, as well as in preparation for a yoga
posture (asana) practice.
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Prenatal Yoga – Bridge Pose (Setu Bandhasana)
The bridge pose stretches the chest, neck, and spine and strengthens the legs. It is said to assist digestion, calm the brain and alleviate stress. The pose can also be modified.
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Prenatal Yoga – Chair Pose (Utkatasana)
Chair pose is a challenging leg and back strengthening pose. As its name
indicates, the position of the practitioner is like that of sitting in a
chair. In early pregnancy this pose is excellent for strengthening the
legs in preparation for the extra weight they will soon need to carry.
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Prenatal Yoga – Hip-opening Squat (Malasana)
Use this hip-opening squat during your pregnancy to release tension
throughout the hips, lower back, and ankles. The pose can be an intense
opener, or also more of a passive one, supported by props underneath
your seat.
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Prenatal Yoga – Tree Pose (Vrksasana)
Tree pose is primarily a balancing pose, which is also great for
concentration and fun. Practicing balance is important for
maintaining/improving sensory-motor function and coordination, and is
essential to exercise throughout your life.
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Prenatal Yoga - Mountain Pose (Tadasana)
Mountain pose is a foundational yoga pose great for centering, balancing, aligning, and strengthening your body.
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Prenatal Yoga – Cobbler’s Pose (Baddha Konasana)
This version of cobbler's pose is different from its restorativecounterpart as it is done from a seated, not reclined, position.
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Prenatal Yoga – Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog is frequently used in a yoga class as a resting or transitional pose in which to hold and breathe. It strengthens the arms back and shoulders, lengthens the spine and stretches the backs of the legs.
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Prenatal Yoga - Final Resting Pose (Savasana)
Final resting pose (corpse pose) is the ultimate relaxation pose ' lying flat on your back, with or without props, to ensure maximum comfort.
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Prenatal Yoga: Lateral Bending Half-Moon Pose
Half Moon pose stretches the upper body and strengthens the core. It
also lengthens and aligns the spine. The pose is great as a warm-up, in
order to prepare the back for deeper stretching and posture work.
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Prenatal Yoga - Spinal Movements in Table Top Position
This series of stretches is a great way to begin your practice and create length and motion in your spine. The movements can help you to warm your body in preparation for deeper stretching, and to become aware of your breath.
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