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Pregnancy Yoga Poses

It almost seems that yoga was made for pregnancy, with its calming and relaxation focus, intense breathing exercises, and finally improving your muscle flexibility and circulation. Pregnancy yoga comes with abundant yoga benefits and is one of the most populat types of yoga with enough yoga poses to keep you going throughout these special 9 months, and keep practisng yoga after!

Choosing the correct yoga music can be great to help calm those nerves, while the yoga poses for back and yoga poses for hips will help prepare your body for the physical demand it is about to experience. Pre-natal yoga has become very popular lately and has spread to yoga poses for kids to keep up the act of yoga after you have given birth!

What are the benefits of pregnancy yoga?

A common mixture of exercise during pregnancy is to couple yoga with running. These subtle exercises keep your muscles activated during pregnancy, they prepare your mind and body for labor as well as helping blood circulaton and staying healthy in general. The one suggested precaution when doing yoga poses for pregnancy would be to watch the abdomen area and try not to stretch it.

Yoga Poses for Pregnancy

These are specific yoga asanas to help during the pregnancy period. Be careful to stretch and move in the correct manner so as not to damage your muscles or over-stretch. Use as much yoga equipment as you need, pillows and cushions etc…

  • Cobbler/Tailor Pose: sitting straight up against a wall, bring the soles of your feet together and gently push your knees to the ground until you find a comfortable spot to stop and hold the pose
  • Child’s Pose: kneeling on your legs, stretch your arms forward and lean forwards, bring your tummy into our thighs and take deep breaths, breathe deeply into your back
  • Triangle Pose: stand with your legs wider than hip-width apart, point your right foot outward while keeping your left pointing straight, bring your right hand to your right angle, extend your left arm above and follow your arm with your eyes

Here is a short video to give you an introduction on some pregnancy yoga poses and breathing techniques:

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Yoga Poses for Hips

Many people want to know what yoga poses for hips are out there. The answer is too many to count! The great thing about all the different yoga poses is that there are an endless amount, for different types of yoga or for different reasons, and you can always find several specific yoga postures designed for what you are looking for. Yoga is a great way to work on regions of the body, whether that be joints or muscles, as it comes with great yoga benefits.

When doing a yoga workout it is important that you are wearing the appropriate yoga clothes to allow for you to properly execute the positions, as well as having the correct yoga equipment for stretching your body as far as it can. In particular, hatha yoga and iyengar yoga could be useful to improve flexibility in the hips or if you have pain in this area.

Yoga Poses to Widen Hips

The following yoga poses for hips are good if you want to improve your flexibility and strength. They will help open your hips, give your joints more movement and will also ease pain if you are sensitive in this area. It could be useful to take a look at our pregnancy yoga poses because these also focus on benefitting this target area.

  • Happy Baby: lying on your back, raise your legs straight above you and hold onto the soles of your feet with your hands, your knees should be slightly bent and your knees slightly pointing outwards
  • Reclining Bound Angle: lying on your back with your arms relaxed at your side, bring the soles of your feet together in a prayer position, bending your knees slightly outwards and as close to the ground as possible, use props if needed
  • Wide Angle Seated Forward Bend: sitting with your legs stretched in front of you, spread your legs as far out as comfortable, reach your toes with your hands and bend forwards to press your chest and chin against the floor
  • Frog: start on all fours with palms touching the floor, slide your knees outwards until you feel a comfortable stretch in your thighs keeping your calves on the floor, go down onto your forearms and hold
  • Square: sitting crossed-legged, place your top foot on the bottom shin and the bottom foot under the top knee, bring your bottom leg in towards your body, bend forward and stretch your arms out straight in front

This video provides some useful moves and instructions on how to perform yoga poses for hips:

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Yoga Poses for Back

Yoga is a great way to help if you are having back problems, pain or recovering from a back injury. The relaxing and calming nature of the yoga poses and yoga asanas helps the body to exercise without feeling the strain. Yoga is also said to be good to prevent any back problems in the future as it stretches the muscles and improves internal blood flow. There are different types of yoga, although kundalini yoga and yin yoga are especially good for targeting the back area.

Amongst all the yoga benefits, the following yoga poses for the back are helpful in working on the muscles and tissues that make up your lower, middle and upper back area of the body. Many people are confused on whether to take up yoga vs pilates, and as yoga focuses more on concentrated regions of muscles, it would be more ideal for back pain.

Yoga Poses for Back Pain

If you are suffering from back pain, have suffered in the past, or want to prevent any future back problems, take a look at some of the best yoga exercises for the back:

  • Two-Knee Twist: lying on your back with your arms spread out in a T-shape, bend your knees to one side, keeping your legs together and one touching the floor, repeat with the other side (1-2mins)
  • Thread the Needle: lying on your back with your legs bent in the air, make a 4 shape by keeping one leg bent and resting the ankle of the other on the thigh in the air, hold your arms through the gap in the middle clutching to your thigh (2-3mins)
  • Legs Up Wall: pressing your bum against a wall with your arms stretched out on the floow, bring your legs up the wall with your feet relaxed (5-10mins)
  • Bow: lying on your front with your legs bent at a 90 degrees angle, lift your upper body and grab your ankles with your hands, keep your head facing forwards and your toes pointing away from your body (2-3mins)
  • Dolphin: lying on your front, push your hips into the air and start walking your feet towards your body, raise your chest in the air and face inwards towards your body, rest your arms from your wrists to elbows on the floor in front of your head (3-4mins)

For a visual demonstration of yoga poses for back, view the video below: