During pregnancy, moms-to-be might experience a series of pain and discomforts. Pain relievers and medicines are not the perfect solution to help you ease the pain. It is better to prevent it from happening and it is possible through exercising. Pregnancy yoga will always be a good idea if you want to stay fit, relaxed, healthy and comfortable. It is beneficial not just for you, but also for your baby inside your womb.
Benefits of pregnancy yoga on pregnant moms
Prenatal yoga is a great way for moms-to-be to stay relaxed, fit, and healthy. Here are some of its beneficial effects:
It reduces stress and anxiety.
During pregnancy, there will be uncontrollable stressful moments. Sometimes, a pregnant woman can’t prevent herself from overthinking which leads to anxiety. Prenatal yoga is known to be a combination of exercise and meditation. It can help in easing the stress and anxiety because it calms and relaxes one’s body and mind.
It can prevent any pregnancy discomfort from happening.
There were times that a pregnant mom might experience back pain, headache, and other pregnancy discomforts. And doing some yoga for pregnancy poses like stretching and deep breathing can improve blood circulation which does wonders on joints and muscles.
It prepares pregnant moms on labor and giving birth.
It is a fact that going through a labor process and giving birth are both painful. And pregnancy yoga is very helpful to ease the pain a pregnant mom might experience. It increases the strength, endurance, and flexibility of muscles that is beneficial on giving birth.
It helps moms-to-be have a better sleep.
Some pregnant moms experienced having a hard time getting some sleep. As the body changes, it gets a little bit uncomfortable for them to lay down and move. Prenatal pillows can support their changing body, but being relaxed and refreshed after a pregnancy yoga session can help them get a better sleep.
It helps pregnant moms to build a strong support system.
Attending pregnancy yoga class or even joining a group of expectant moms doing prenatal yoga can help boost your social life and make new friends. Sharing common and unique experiences on their pregnancy journey can be fun and comforting for them. Also, a pregnant mom needs a strong support system for easier childbirth and avoiding postpartum syndrome.
Different pregnancy yoga poses for pregnant
These are some of the yoga for pregnancy poses that a pregnant mom can do even at home:
The basic pose
First pose to try is the easiest yoga pose which is the basic one. It is a very gentle opener for the hips which is helpful for moms to have a normal delivery procedure. Also, it teaches expectant moms how to concentrate.
How to do it:
- Sit up straight and cross your legs with either left or right leg in front.
- Stretch up your neck and relax your shoulders.
- Close your eyes and breathe.
Cat-cow pose
This yoga pose is beneficial for the spine, neck, shoulder, and abdomen. It relieves back pain as it stretches the spine which improves spinal mobility. It also maintains the flexibility of the abdomen and strengthens the neck and shoulders.
How to do it:
- Put your hands on the floor while your knees are on the floor too like you are a cat or a cow.
- Arch your spine or round your back. Lower your belly and chin up. Inhale.
- Exhale while you’re moving your chin down and arching your spine upward.
Figure-8 pose
Source: The Birth Ball
This pose also eases lower back pain. Also, it can help in making the baby’s head move down into the pelvic area.
How to do it:
- Sit on the ball making sure that your feet are on the floor.
- Slowly move your feet apart.
- Move your hips in a figure 8 or circular motion.
Yoga squat with block
Source: The Active Times
Malasana or yoga squat is one of the most common yoga poses perfect for pregnant. It stretches the groin area and hips which prepares the vagina for childbirth. It also strengthens the inner thighs and outer hips.
How to do it:
- Sit on a yoga block and extend both legs in front of you. Breathe in.
- As you breathe out, bend your knees in the same direction as your toes.
- Slowly lift off the seat to make a low, wide squat.
Bound angle pose – yoga for pregnancy
This pose makes you stretch your hips and thighs while sitting, making a butterfly-like form. It improves blood circulation, strengthens digestive organs and even makes you feel relaxed.
How to do it:
- Sit on the edge of a pillow or block.
- Bring the palms of your feet together while wrapping it with your hands.
- Slowly stretch your hips and inner thighs.
- Straighten your back and neck.
- Close your eyes, breathe in, breathe out.
5 must-have pregnancy yoga equipment
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| Yoga for Pregnancy Equipment and Brand |
Best Use For |
| Yoga Mat – Eiderfinch Extra Thick Yoga Mat |
Most important and useful yoga equipment |
| Birthing Ball -Legacy Fitness Yoga Ball |
Best for high quality durable material |
| Knee and Wrist Pad – Decathlon Kimjaly Yoga Knee & Wrist Pad |
Best for sensitive skin and joints protection |
| Bolster Pillow – Yoga Bolster Pillow for Meditation and Support |
Best use as stretch buddy |
| Yoga Block – Manduka Cork Yoga Block |
Most popular yoga equipment |
5 Must-Have Pregnancy Yoga Equipment
 | Eiderfinch Extra Thick Yoga Mat Most important and useful yoga equipment |  | View Details | Buy Now |
 | Legacy Fitness Yoga Ball Best for high quality durable material | | View Details | Buy Now |
 | Knee and Wrist Pad - Decathlon Kimjaly Yoga Knee & Wrist Pad Best for sensitive skin and joints protection | | View Details | Buy Now |
 | Yoga Bolster Pillow for Meditation and Support Best use as stretch buddy | | View Details | Buy Now |
 | Manduka Cork Yoga Block Most popular yoga equipment | | View Details | Buy Now |
Most important and useful yoga equipment
Yoga mat, also known as sticky mat, is one of the most important and useful yoga equipment. Its non-slip and textured soft surface makes you perform yoga poses safely and comfortably.
Have a more comfortable yoga session using the Eiderfinch Extra Thick Yoga Mat. It has a double sided non-slip surface and extra thick high density anti-tear material. This yoga mat is perfect to use by pregnant moms because of its slip resistant advantage that prevents injuries from happening.
It uses modern technology making it moisture resistant as well. No need to stress out on thinking how to clean it because it can be easily washed using pregnancy-safe soap and water. What’s more to love with this yoga mat is its lightweight feature which makes it easier to bring anywhere. Plus, it comes with different colors and a free carrying strap.
Features we love:
- Double sided non-slip surface.
- Moisture resistant.
- Easy to clean.
- Lightweight.
- Color varieties: gray, green, turquoise, blue, and purple.
Best for high quality durable material
A birthing ball is made from high quality durable material with an anti-slip finish. It is used for exercising and practicing positions for labor. Pregnant women can also sit on it comfortably even for a longer period of time.
If you are looking for a birthing ball, try Legacy Fitness Yoga Ball. This 55cm ball features a honeycomb-like finishing texture that is non-slip and explosion-proof. The material used for this equipment is 100% safe and non-toxic. It is skin-friendly and at the same time, environment-friendly.
Secondly, it is made with durable and extra thick material that can carry up to 700 kg weight without bursting. It is very safe to use especially by expectant moms as they do different poses using this birthing ball. This birthing ball has two color options: pink and blue.
Features we love:
- Non-slip.
- Explosion-proof.
- Non-toxic.
- Skin-friendly and eco-friendly.
Best for sensitive skin and joints protection
Knee and wrist pads provide significant support on your knees and wrists. For moms-to-be doing prenatal yoga, it is necessary to use these pads as it gives protection to their sensitive skin and joints.
If you find yourself having a painful knee or wrist after doing different yoga positions, then you might need to use a knee and wrist pad. Decathlon offers Kimjaly Yoga Knee & Wrist Pad that gives support and extra protection to your knees and wrists while exercising.
This knee and wrist pad is made from lightweight and durable foam material. It is slightly rounded at the center to fit comfortably around joints. And it has a cute chakra shape and light green in color.
Features we love:
- Made with durable foam material.
- Lightweight.
- Slightly rounded center for joints.
- Cute shape and color.
Best use as stretch buddy
A yoga bolster is a firm pillow or cushion that can support you from doing different yoga poses. It is typically rectangular in shape. Aside from supporting the body parts while doing yoga, it can be used as a stretch buddy as well.
This yoga bolster pillow gives optimal support on joints, provides lumbar relief and total relaxation while doing yoga. It can also be used while doing some stretching exercise.
It is crafted using layers of recycled foams with a firm core that is durable. It is strategically designed and rectangular in form. The dual layer technology that was used for it ensures that this bolster pillow will not lose its shape and firmness.
It uses an eco-suede fabric material that is very comfortable to skin and eco-friendly as well. No harmful chemicals were used on making this pillow which makes it perfect to use by expectant moms. It comes in two colors: pink and gray.
Features we love:
- Made from recycled foams.
- Dual layer technology.
- Eco-suede fabric.
- 100% safe for pregnant moms.
Most popular yoga equipment
Yoga block is one of the most popular yoga equipment. It is usually made from foam, wood, or cork material. It is used as a back, head, and hips support during pregnant exercise. It can also be used to perform different kinds of yoga poses.
Manduka Cork Yoga Block is made from high quality sustainable cork material that is more firm compared to blocks made from foams. It has contoured edges for a more safe and comfortable exercising.
Secondly, it is designed with a portable fit and very easy to grip. Manduka’s Cork Yoga Block is very lightweight so it is very easy to bring anywhere.
Features we love:
- Made of sustainable cork material.
- Easy to grip shape and texture.
- Lightweight.
Now that you already know what are the must-haves for yoga, it’s time to grab your phone and start adding them all to your online shopping cart!
If you found yoga for pregnancy not for you, you also try other exercise for pregnant. Read: Let’s Get Physical: Best Kegel Exercises and Equipment for Pregnancy
