Best Pregnancy Yoga Poses And Its Needed Equipment

Pregnancy yoga is a popular form of low intensity workout, relied on for building strength, awareness, and mind-body connection. Its’ various exercises stretch and flexes various muscle groups, while incorporating meditation and breathing for mental clarity and calmness.

There is a wide range of yoga practices, making it possible for anyone to start. Main benefits of yoga includes increased flexibility, muscle strength, improved respiration, energy and vitality, and many others.

Best of all, the mental benefits of yoga help relieve stress, and have additionally proven to improve headaches as well as sleep issues. 

What is prenatal yoga?

The main difference between yoga and prenatal yoga would be that the latter is a multifaceted approach to exercise for pregnant women, with the above-mentioned benefits - improved sleep, reduced stress and anxiety, as well as alleviation of back pain.

Unlike normal yoga classes, prenatal yoga is much lower in intensity, with poses adjusted to suit pregnant mothers while involving breathing, gentle stretching, posturing and relaxation. 

Types of pregnancy yoga recommended and what to avoid

As mentioned, yoga includes a wide range of practices, making it important to choose one that is best suited to you, especially when pregnant.

It is recommended to do yoga involving light stretching, and many yoga studios now provide prenatal yoga classes specifically catering to pregnant mothers.

Hatha and restorative yoga are also suitable. However, it is to note that you should avoid hot yoga, which involves doing vigorous poses in a heated room, which causes body temperatures to rise. This may strain the body. 

Special safety considerations before doing pregnancy yoga

Before starting on prenatal yoga, it is important to note the following considerations:

• Talk to your healthcare provider and gynecologist - it is crucial to consult them about safety and suitability of prenatal yoga before beginning a yoga programme. 
• Set realistic goals - it is important to not overexert, but instead to focus on shorter workouts. 
• Avoid certain postures - when engaging in yoga poses, it is important to avoid lying on your belly or back, doing deep forward or backward bends, or twisting in ways that put pressure on your abdomen. 
• Choose the right program or videos - make sure the activities and environment are comfortable, such as if the instructor’s pace is suitable for you. 

Recommended pregnancy yoga poses 

Now that you are familiar with the benefits of prenatal yoga, here are some recommended prenatal yoga poses that you may be interested in trying out!

Easy pose

Best for meditation

The Easy Pose is a gentle opener for the hips, and invites a sense of tranquility when you incorporate breathing and meditation.

Used frequently in all yoga exercises, it improves postural awareness and strengthens core muscles while stretching out the groin and inner thigh area.

Additionally, it activates your relaxation response and helps regulate stress as well as blood pressure. 

Instructions:

1. Sit on your mat cross-legged, and relax your feet such that their outer edges rest comfortably on the floor. There should be a comfortable gap between your feet and the pelvis. 
2. Keep your pelvis in a neutral position without tilting back or forward. 
3. Either stack your hands in your lap one inside the other, or place them on your knees, palms down. 
4. You can sit in this position for any length of time, but be sure to alternate the cross of the legs, so that both legs have equal time on top.

Cat-cow pose

Best for gentle stretching of back and chest

The cat-cow pose is often paired together to help stretch the body deeply and adequately, bringing flexibility to the spine.

Known for helping to stretch the back, torso and neck, it also opens the chest, encouraging breathing to be slow and deep. This pose additionally helps you develop postural awareness and balance throughout the body. 

Instructions: 

1. Begin on all fours in a table-top position, with hands shoulder width apart and knees hip width apart.
2. Center your head in a neutral position and soften your gaze downward. 
3. Begin by moving into the cow pose: inhale as you drop your belly towards the mat, lift your chin and chest towards the ceiling. 
4. Next, move into cat pose: inhale as you draw your belly to your spine and round your back toward the ceiling. 
5. Inhale, coming back into the cow pose, and exhale as you return to the cat pose.
6. Repeat 5-20 times.

Downward-facing dog pose

Best for full body stretch 

The downward dog post is not just a foundational gentle inversion pose used in many yoga practices, but also one that has many benefits, such as providing a deep full body stretch.

It stretches the lower body - hamstrings, calves and ankles, while strengthening the upper body, building strength in your shoulders and arms. 

Instructions: 

1. Begin on all fours with hands shoulder width apart and knees hip width apart.
2. Exhale and lift your knees from the floor, keeping your knees slightly bent and your heels lifted off the floor. Lengthen your tailbone away from the back of your pelvis.
3. On an exhale, push your thighs back and stretch your heels toward the floor. Straighten your knees without locking them. 
4. Firmly push your palms into the floor, firm your shoulders against your back and keep your head between your arms. 
5. Stay in the pose for 10 or more breaths.

Pointer dog pose

Best for lower back pain

Pointer dog pose is a great pose to workout the core while challenging your balance, as well as strengthening the back.

It strengthens the abdominals and hip flexors. Furthermore, it helps improve posture, balance and alleviates lower back pain.

Instructions: 

1. Begin on all fours with hands shoulder width apart and knees hip width apart, with a nice neutral spine. 
2. Extend your right leg behind you, while your toes point down towards the mat. Keep your hips as square as you can.
3. Engage your core to keep the back flat.
4. When you are ready, lift out your left arm in front of you, palm facing down, elbow straight. 
5. Stay engaged through your core as you hold this pose.
6. Repeat for the other side. 

Garland pose

Best for hip mobility and flexibility

The garland pose is amazing for hip stretching and mobility, while also stretching the ankles, groin, and back torso.

It not only counters the tightness of the hips commonly encountered after long periods of time sitting, but also opens the hips and groin as it stretches. 

Instructions:

1. Squat with your feet as close together as possible.
2. Separate your thighs slightly wider than your torso. On an exhale, lean your torso slightly forward and fit it snugly between your thighs. 
3. Press your elbow against your inner knees, bringing your palms together. 
4. Hold the position for 30 seconds to 1 minute. 

Recommended pregnancy yoga equipment

Now that you are well-acquinted with various foundational prenatal yoga poses, you can begin incorporating certain equipment into your exercises to help get a deeper stretch or better strengthening benefits. Read on for the two best recommended equipment for prenatal yoga! 

Yoga ball for pregnancy

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.

Features we like:

• Can improve balance and coordination. 
• Strengthen, tone, and stretch the whole body. 
• Great for relieving tension and stress.

Yoga block

Best for increasing support and stability

Yoga blocks are an essential in yoga - in prenatal yoga, it helps lengthen arms when you reach toward the ground past your growing bump. However, other benefits mainly revolve around how it provides increased support and stability. 

Features we like:

• When placed between legs, creates stability in poses such as planks. 
• Provides support in restorative poses such as bridges. 

Yoga mat

Best for grip and posture

Yoga mats are not just a symbolic part of yoga, but has essential benefits which may greatly enhance your experience.

It helps to define your space, whereby the yoga mat is an area solely reserved for relaxation and yoga, outside of a stressful environment. Furthermore, it provides a stable surface for yoga practice. 

Features we like:

• Improves grip due to the material of the mat, whereby it has a good grip even when you sweat. 
• Provides for better posture - due to the improved grip, there are lower chances of slipping and you can perform poses with better confidence. 

Price table summary

While there are many other yoga equipment out there, many may not be suitable for prenatal yoga. The above two equipment are best suited in terms of versatility of usage and safety. With that being said, here is a table to sum up the price of each product!

Note: Each item and price is up to date at the time of publication. However, an item may be sold out or the price may be different at a later date.

Before you start your prenatal yoga, you should buy first a maternity pants. Read: Maternity Pants to Complete Your Pregnancy Wardrobe