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Pregnancy Yoga for Women

Pregnancy yoga is a wonderful way for pregnant women to relax and prepare themselves for a childs birth. 

Let me start off by saying, CONGRATS on being pregnant....Mom! Yoga does a lot of great things for the physical and development of the fetus. 

Being sure to have a healthy baby is every pregnant women dreams and yoga can help with that process. We would like to share this special moment with you by showing you the beautiful world of doing yoga for pregnant women.

Pregnancy yoga is a wonderful way for pregnant women to relax and prepare themselves for a childs birth.




Yoga While Pregnant Tips

Pregnancy yoga can be a very effective and a very safe procedure to endure during pregnancy. However, you should still ask your doctor if it is OK and safe for you and the baby to practice yoga.

These are several prenatal tips when doing yoga while pregnant:
  • Be sure to completely empty out your bladder and bowels before you begin practicing pregnancy yoga exercises.
  • Find an area that is nice, calm, quiet, dust free, no insects, and no bad smells when practicing yoga.
  • Focus on your breathing.
  • Avoid stretching to the best of your ability.
  • Try to avoid being on your back as much as possible for an extended period of time.
  • Drink plenty of water to prevent being over heated.
  • Stary away from deep twisting.
  • Begin with the easy poses and then work your way up.


Important Facts

Let me share with you several important facts on why pregnancy yoga for  women is a great source for relaxation and to further guide her through pregnancy by filling very good about herself.
  1. Have No Fear - Having no fear will encourage a better piece of mind to help eliminate the usual pregnancy related fear.
  2. Conventional Exercise - Conventional exercising during your pregnancy is very beneficial to your health and the babies health.
  3. Prevention - When doing pregnancy yoga, it's a great way to prevent stretch marks, weight gain, bad posture, and etc.....
  4. Growing Within - Yoga for pregnant women will help them see life differently meaning becoming much happier and more open with herself. It's a wonderful experience.
  5. Deep Relaxation - The changes that happens during pregnancy can be stressful and strenuous. Deep relxation is the best solution to feel a sense of calmness, stress free, and relaxation.



How Yoga Exercises helps You!!!

Pregnancy yoga has several advantages to improving a women's health, posture, pregnancy, and much more!

Pregnancy yoga exercises are designed to gently stretch and help you explore all of your body parts. The remarkable after effects that you will achieve and feel will ensure a smooth and beautiful pregnancy.

Heres how exercises for pregnant women can help?
  • Helps relieve fluid retentions and cramping.
  • Strengthens and massages the abdomen for better bowel movement.
  • Raises your level of energy.
  • Helps to reduce dizziness, mood swings, and morning sickness.
  • Helps open up the pelvis for an easier and quicker labor.
  • Relieves tension around the cervix and birth canal.
  • Relieving your upper back tension after birth.


Pregnancy Yoga Exercises

Being pregnant is a beautiful experience, but being healthy and prepared for the miracle night 9 months later is the night you should be training for and pregnancy yoga can definetly help. 

Here we have exercises that specifically designed for when you are on your first, second, and third trimester.  We have a step by step process on how to perfom these pregnancy yoga exercises properly with good techniques.




First Trimester


Utthita Parsvakonasana (Extended Side Angle Pose)
  1. Stand in a Tadasana position.  When exhaling, step your feet about 4 feet apart.  With your shoulder blades wide and your palms down, raise your hands parallel from the floor and reach them on the side.  Slightly turn your left foot to the right and turn your right foot about 90 degrees to the right.  Keep your left heel and your right heel aligned.  Slightly roll the left hip forward toward the right and be sure to rotate your upper body to the left.
  2. By lifting your inner left groin deep into your pelvis, be sure to anchor your left heel to the floor.  Then exhale to bend your right knee over your right ankle.  Be sure that your chin is perpendicular to the floor.
  3. Tighten up your shoulder blades against your ribs.  Extend your left arm straight up in the air.  Then inhale and reach over the back of your left ear.  Turn your head to look at your left arm, then releas your shoulder away from your ear.
  4. While you are exhaling, lay right side of your upper body down on top of your right thigh.  The inside of your right thigh needs to be parallel with the edge of the sticky mat.
  5. Stay in that position for about 30-60 seconde, inhale when you come up, and repeat the process in reverse.

Vrksasana (Tree Pose)
  1. Stand in a Tadasana position.  Slightly shift your body weight to your left foot.  Be sure to keep your inner foot pressed against the floor and bend your right knee.   With your right hand clasp your right ankle.
  2. Bring your right foot up and place the sole of your right foot up against the inner upper groin of your left thigh with your toes pointing towards  the floor.
  3. Place your hands on the upper rim of your pelvis.
  4. Strongly, place the right sole of your foot against the inner thigh.  With your hands in an Anjali Mudra position, softly gaze in a fixed point in front of you about 5 feet away.
  5. Hold this position for about 30-60 seconds.  While exhaling, step back into the Tadasan position.
  6. Repeat the process with the other leg.

Baddha Konasana (Bound Angle Pose)
  1. Sit down with your legs out in front of you.  While exhaling, bend your knees and bring your feet and place your feet on your pelvis and then drop your knees and place your feet together.
  2. With your first finger, second finger, and thumb place them and grab your big toe in each foot.
  3. Sit in the position where your tailbone is pointing straight up from the floor.  Firmly square your shoulders back.
  4. Never put force on your knees to go down.
  5. Stay in the position for about 1-5 minutes, then inhale.
  6. Go back to the original position and repeat the process.


Second Trimester


Chakrasana (Wheel Pose)
  1. On your back side, lay down on the floor.
  2. When bending your knees, place your heops close to your hips.  Keep them parallel to each other while placing your feet on the ground.
  3. Lift your thighs off the floor.
  4. Put your palms under your shoulders.  Be sure that your fingers are spreaded out like a fan pointing towards the floor.
  5. Straightening up your back muscle for your upper arm, push your shoulders off the floor.
  6. Straight your arms out enought to lift your chest and head up off the floor.
  7. Stay in this position for about 5-10 breaths.
  8. Unlock your elbows, and begin lowering down your head and chest towards the floor.  Then bring down your hips and straighten out your legs.

Bhujangasana (Cobra Pose)
  1. Lay down with your forehead on the ground and your bodyweight on our abdomen.  Put your arms on your side.
  2. Take a couple of deep breathes and lift your head completely off the ground.
  3. In the same position, raise your shoulders off the ground.
  4. Then place your hands besides your chest.
  5. Now, raise your chest along with your arms.
  6. Take a couple of deep breathes while staying on this position.
  7. Exhale and place your body in its original position.
  8. Repeat the process.

Paripurna Navasana (Full Boat Pose)
  1. Sit on the floor and place your feet in front of you with your hands on your sides pointing forward.  Be sure to keep good posture.
  2. In about a 15-20 degree angle, balance your body backwards.  Simultaneously, put your feet straight out without bending your knees.
  3. After balancing yourself properly.  Place your hands straight out in front of your chest.
  4. Stay in this position for about 1-2 minutes.
  5. Exhale and place your body in its original position, then repeat the process.



Third Trimester


Suryanamaskar A and B
  1. In a forward bending movement, place your hands in front of feet.
  2. Use your fingertips to touch the floor in a dwi and trini position.
  3. Step forward in a Suryanamaskar A or substitute it in a Suryanamaskar B position.
  4. Go back to your original position and repeat the process.

Marjaraiasana (Cat Posture)
  1. Kneel on all fours.
  2. Breathe gently while looking up and on a breathe out, round the spine.
  3. In the hollow spine position, becareful not to over extend the abdominal muscles.
  4. Go back to your original position and repeat the process.

Janu Sirsasana (Modified)
  1. With your left leg extended, fold your right leg over.
  2. With your left hand, place it on your left foot and pull your toes back.
  3. Grips your left wrist with your right hand.
  4. Hold this position about 30-60 seconds.
  5. Go back to its original position and repeat the process.

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