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Yoga, especially prenatal yoga, is the best bet for pregnant women. However, they can not perform all types of yoga poses during the full duration of pregnancy and even in between the three trimesters as well. Following are the yoga poses most conducive for women who are pregnant.
* Cat and Child's Pose: An all-four pose which allows the baby to come into a perfect position for delivery.
* Cobbler's Pose : Its variation, called Tailor Sitting pose, is excellent for opening up hip and pubic joints.
* Cow Face Posture : This pose is considered excellent for relieving pain and stress in arms and shoulders.
* Fish Yoga Pose : This pose is meant for relaxing your neck and shoulders and increasing the flexibility of your spine. Avoid this pose if there is pain in your neck and shoulders.
* Head Stand (Sirsasana) : It is one of the most elementary yoga poses and is considered to be a reliever of major illnesses. However, pregnant women who are in their second and third semester should avoid performing this pose as it reverses the blood supply (which should ideally flow towards the baby).
* Hero Pose (Virasana) : This is one of the most basic seated postures. This pose is ideal for those who have flat feet. The pose helps in improving posture, stretching the ankles, and strengthening the arches of the feet.
* Lion Posture : It is good for reigning in aggression and temper.
* Mountain Pose (Tadasana) : This pose provides stability and stillness to the body. It is good for controlling involuntary movements.
* Seated Forward Bend (Paschimothanasana) : This pose is excellent for the purpose of stretching your hamstrings, shoulders, and spine, relaxing your mind and body, relieving stress, and improving posture and concentration. It is to be avoided during the second and third trimester of pregnancy.
* Spread Leg Forward Fold (Upavista Konasana) : This pose promotes inner calmness and is considered best for working out adductors and hamstrings muscles. Yet again, this pose is to be avoided during the second and third trimester of pregnancy.
* Standing Side Stretch Pose: A simple yoga posture, it is good to begin a yoga sequence. It helps in stretching and strengthening the sides.
* Standing Spread Leg Forward Bend: This pose is excellent for stretching and strengthening your inner thighs, legs and spine. However, if you have a lower back problem then avoid fully bending forward.
* Triangle Pose (Trikonasana): This pose is a divine pose and is considered to be perfect for meditation.
* Tree Yoga Pose: This pose is meant for strengthening back, thighs, calves, and ankles.
* Warrior Pose: This pose is meant for improving balance while increasing the strength of arms and legs. It is considered good for relieving back aches. This pose is not to be performed if you are suffering from high blood pressure, diarrhea or neck problems.
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