Prenatal Yoga:

Gentle Postures to Ease Pelvic Discomfort

Prenatal Yoga can be a soothing and relaxing exercise that benefits both mother and child. The benefits of prenatal yoga make it a wonderful choice for expectant mothers, regardless of their fitness level or previous yoga experience. Because there is no bouncing involved in a gentle Prenatal Yoga class, there is a much lower likelihood that injury will occur. That being said, some poses used in yoga must be modified somewhat to help to ensure the safety of the mother and baby. The teacher's gentle encouragement of stretches that are natural and flow with the body increase the feelings of relaxation and satisfaction. Yoga poses are adaptable to each stage of pregnancy. Each mother-to-be is encouraged to work into a gentle stretch and build her own home practice of daily exercises. Here are some tried and true yoga postures that are especially beneficial to expectant moms:

Squatting: This is one of the many prenatal yoga poses that helps to prepare the woman's body for childbirth. Doing squats helps to widen the pelvis to help ensure a smoother delivery for both mother and child. Like many yoga poses, some props, such as a chair or blocks, might need to be utilized as pregnancy moves further along to help keep the body in a balanced state. While squatting, it is important to remember to breathe and keep the body in a relaxed state.

The pelvic tilt: Also known as the cat-cow, helps to ease and reduce one of the most mentioned complaints of pregnancy - back pain. By gently easing the body onto all fours and gently rolling and tucking the pelvis in while pushing the back toward the sky, tense back muscles are eased. Many pregnant women find this to be one of their favourite prenatal yoga poses.

The bound angle: This is another of the prenatal yoga poses that ease discomfort in the pelvis. By sitting against a wall and gently pressing the bottoms of the feet against one another, the pelvis relaxes and stretches in a gentle manner. It is important to note that as the pregnancy goes on, the joints naturally become looser and more pliable. It can be easy to accidentally overextend the pelvic muscles with the gentlest of exercises unless caution if used. Use folded blankets under each thigh to prevent over-stretching in this posture.

The side lying pose: Useful for the end of a yoga practice, and also for resting at anytime. By lying on the side, blood is able to be more efficiently moved throughout body. This gives both the mother and the baby access to more fresh, oxygen rich blood, and also rests the pelvis and hips in a neutral position that avoids staining any joints or ligaments around the hips, sacrum and lower back. Be sure to use several cushions under the top leg when lying on your side to prop your ankle and knee to be at the same height as your hip.