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Motherhood marks a beautiful journey to welcome new life into the world. But, having a baby not only changes your life, it also changes your body, and it’s natural to feel out of balance at times. But doing yoga during your pregnancy can help with that.
Yoga offers a quiet retreat to ease stress, quiet your mind, and create space for a deeper connection with yourself and your baby. So, take a breath, stretch, and let these gentle yoga poses for pregnancy guide you through the beauty of becoming a mother.
Child’s Pose - Balasana
This restorative pose channels the playful energy of a child, perfect for soon-to-be mothers as they prepare for their bundle of joy. According to Healthline, the pose mirrors the fetal position, helping you feel safe and protected.
To enter the child’s pose, begin in a kneeling position. Next, lower your hips back toward your heels as you extend your arms forward. Widen your knees to make room for your belly. Rest your forehead on the mat or a block for added support as you connect your future child.
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Goddess Pose - Utkata Konasana
Channel your inner goddess with this grounding pose. According to the teaching website Tummee, the goddess pose helps strengthen the area of the body surrounding the womb, like your inner thighs, hips, and abdomen.
Begin this powerful standing pose at the center of your mat. Step your feet wide apart and turn your toes out at a 45-degree angle, pointing toward the corners of your mat. Exhale as you bend your knees and lower your hips toward a squat. Extend your arms to shoulder height, and bend your elbows to form a 90-degree angle. Stay in the pose for 5–10 breaths, feeling powerful and strong, like a goddess!
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Modified Lotus Pose - Padmasana
The lotus pose gives blossoming mothers a chance to restore and reflect. Oprah suggests modifying the lotus pose during pregnancy to sit with one heel in front of the other. This opens your hips without cutting off circulation. To do it, sit with legs extended. Move into a comfortable cross-legged position. Keep your spine tall, shoulders relaxed, and hands resting on your knees. Breathe deeply, holding for a few minutes.
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Warrior II Pose - Virabhadrasana II
Being a mother takes strength. And, what better way to embody that characteristic than with the warrior II pose? According to the Yoga Renew blog, the warrior II pose improves focus and stamina — something every mama could use when expecting a newborn.
Begin in a wide stance, turning one foot outward and the back foot slightly inward. Bend your front knee over the ankle, keeping the thigh parallel to the floor. Stretch your arms out to the sides at shoulder height, palms down. Hold for a few breaths, then switch sides. Stand tall with courage and confidence!
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Legs Up the Wall Pose - Viparita Karani
This therapeutic pose helps reduce the swelling in the ankles and feet common during pregnancy, according to the Yoga Journal. It’s the perfect prenatal pose to help unwind. Sit sideways next to a wall, then lie back as you swing your legs up, resting them vertically against the wall. Adjust your hips so they’re close to the base of the wall, and let your arms relax by your sides. Close your eyes and breathe deeply, staying in the pose for 5–15 minutes
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