Prenatal yoga: 5 postures to do at home during pregnancy

Yoga prénatal : 5 postures à faire à la maison pendant sa grossesse

How about practicing a few yoga sessions at home? Ideal for gentle conversation, it also allows you to relax, prepare for childbirth and promote bond with your baby. Explanations.

Physical activity keeps you fit during pregnancy, maintain your body and relax. While not all sports are recommended when you are pregnant (especially sudden or intensive sports), others are recommended, such as prenatal yoga.

Prenatal yoga allows the expectant mother to take care of herself while relaxing. She thus learns to manage your breathing to relieve pregnancy pain and stress, which is a good way to prepare for childbirth with serenity. Moreover, women use these breathing techniques on D-day to reduce the pain associated with contractions before the birth of baby. Back pain, common during these nine months, is thus reduced thanks to the work of different postures, and the quality of sleep is improved. In addition, the exercises are suitable for pregnant women, to help them gently improve their flexibility. Prenatal yoga also allows you to control your body, and therefore to foster the bond with your newborn, by learning to feel its vibrations better.

Different positions are worked for improve the comfort of the expectant mother and that of the baby. Relaxation postures are thus proposed, as well as stretching, or pelvic movements, all accompanied by controlled breathing. here are some exercises that can be practiced throughout pregnancye (do not hesitate to ask your doctor for advice before starting any physical activity).

Lateral stretching

This movement relieves the ribs. Sitting on the ground, one leg folded, the other outstretched, stretch on one side then on the other (changing legs). The arm opposite the stretched leg passes over the head, keeping a gap

Lateral stretching © szefei-123rf

The half-bridge for working the back

Lying on the ground, legs folded and arms stretched out along the body, lift your pelvis while maintaining the position, before gently descending, vertebra by vertebra.

The half bridge © konstantynov-123rf

The posture of the butterfly

This yoga position helps you to let go and relax. Bring the legs close to your pelvis, by sticking your soles. Do not hesitate to sit on a yoga cushion or brick to be more comfortable. Hold your feet between your hands, and push on your knees with your elbows, leaning forward. Take a few breaths and then release. You can also cross your legs cross-legged, your back straight (lotus posture).

Dog posture

Also called “adho mukha svanasana” this position promotes blood circulation and stretches the back, shoulders and leg muscles. Start by positioning yourself on all fours, with your hands flat on the floor and your fingers apart. Place yourself on tiptoe with your knees bent to position yourself correctly, before pushing on your feet and hands to stretch your legs and lengthen your back, so as to keep the spine straight.

Dog posture © Aleksandr Davydov -123rf

The Warrior posture

Also called “Virabhadrasana 2”, this position promotes circulation, breathing, balance and stability. This position also acts on back pain. Spread your legs about a meter and raise your arms so that they are parallel to the ground, with the palms facing down. Keep the rear leg straight and push forward by bending the other leg. Stretch your arms and hold the position for 30 seconds, then change sides.

Warrior posture 2 © Aleksandr Davydov-123rf

Certainly, not all yoga postures can be practiced pregnant. So be careful not to set the bar too high. If you are just starting out, it is best to be accompanied by a yoga teacher, or to take a group prenatal yoga class, and ask your doctor’s advice in case of doubt, before starting your sessions. Also, prenatal yoga is not recommended for pregnant women with a risky pregnancy, hypertension, significant circulatory problems such as a risk of thrombosis for example …

Yoga Connect, the app to download. Yoga Connect offers online videos suitable for expectant mothers, ranging from 5 minutes to 90 minutes. They can be downloaded in advance to view the courses offline, as needed. Ideal for exercising gently at home, maintaining your body and maintaining your back. The plus: post-natal videos are then offered to continue the exercises after childbirth. From 18 euros per month without obligation.

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