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Yoga is special for pregnant women. It improves flexibility, strength, circulation and balance that is so essential during pregnancy. Radical changes happen in the body during pregnancy and yoga helps in adapting to them gracefully. Women have especially noted how yoga helps in reducing swelling, pain in the back and legs, and insomnia. Recommended yoga poses in the three trimesters of pregnancy are discussed below.
First trimester:
Early into pregnancy you can do almost all the basic poses in yoga. However it is important to listen to your body and your instincts. If you feel like you shouldn't do a pose, don't do it. And if you feel really good about a pose, keep doing it.
You need to strengthen muscles in the legs and pelvis and get the circulation going. Cramps due to low blood pressure need to be avoided and all these poses will help you in that.
Good standing poses to do are: Extended Triangle pose, Extended Side Angle pose and Warrior I - III.
Balancing poses like Tree and Eagle are useful if you take precautions like doing them by the wall.
Open seated twists like Revolved Head-of-the-Knee and Marichi alleviate lower back aches and help you sit and walk in the right posture.
Hip opening poses like Bound Angle Pose and Wide Angled Seated Forward Bend improve flexibility; much needed for delivery. But be careful not to go too far; your joints may not take over-the-top stretching.
Back stretching poses like Reclining Bound Angle pose and Reclining Big Toe pose are useful.
Keep in mind that you have to avoid any pose that puts pressure on your abdomen. Twists such as Revolved Triangle pose and Revolved Side Angle Pose should be avoided.
No-No's:
All poses that involve inversions (legs above heart) should be avoided as they decrease circulation to the uterus. Exception: Downward Facing Dog for a short duration.
Savasana: very important
Relaxation is important! It is vital for pregnant women. But lie down on your left side during savasana to avoid pressure on the Inferior Vena Cava vein.
Second trimester:
Chest openers and hip openers are very beneficial in the second trimester. Cow Face pose and Reverse Prayer pose are good to ease out tension in the upper back caused by increased breast tissue.
Reclining Bound Angle pose, Reclining Hero pose and Reclining Big Toe pose help in circulating more blood to the abdomen. But use props to keep your upper body elevated at 20 degrees.
Breathing exercises like Victorious Breath and Alternate Nostril Breathing are excellent for relaxation in the second trimester. But avoid Skull Shining Breath and Interval Breath that alter the flow of oxygen to the uterus.
Continue the poses you do in the first trimester with the exception of putting pressure on the abdomen. Modify the poses to this effect. Add the Chair pose and Half Moon pose for increased balance.
Third trimester:
Yoga in the third trimester is focused on 'spaciousness' in the body because there is so little space left in the abdomen. Since mobility is highly reduced in the third trimester, the emphasis is more on breathing exercises than poses. Breathing exercises help improve concentration which is so important for delivery.
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