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Top 5 Poses for Pregnancy

Top 5 Poses for Pregnancy
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In a series of columns, we at Mommy's ER would like to share the gifts of pregnant exercise with any mamas-to-be and aspiring mamas-to-be who also wouldn't mind a bit of sweet relief from the trials involved in the truly miraculous process of growing a family.

Like any exercise routine, assess intuitvely and together with your caregivers what will work best for your body based on your pre-pregnancy levels of fitness and symptoms. That said, what we present here should be gentle enough for most pregnant women in their second trimester and beyond...

You have "Aided your Digestion", "Helped with Heartburn", now here are 5 top poses that are best during pregnancy:

5 Best Yoga Positions for Pregnancy

1.  Squats - (good for circulation and preparing for child birth) Stand with your feet slightly further than shoulder width apart.  Turn your toes out at a 45º angle.  Inhale your arms straight above your head (reference image below).

Exhale into the squat as you reach your arms down like you will pick something up.  Remember not to let our knees go past your toes.  Focus on your breathing and balance as you sit into the squat with your spine straight (reference the image below).  You may repeat this pose about 3 times in sets of 10 depending on your strength and body.  

2.  Child's Pose - Start with your knees and hands on the ground.  Touch your toes together.  Now sit back on your ankles and spread your knees apart the width of your yoga mat (reference the image below).

Inhale.  Slowly exhale your forehead to the ground and let your arms rest by your ears (reference the image below).  You can now hold this position for about 10 slow, soothing breaths.  Relax into the pose and clear your mind with every exhale. 

3.  Cat Cow - (great for back pain and digestion) Start on all fours with your knees and hands on the floor.  Inhale your heard to look up and your belly down gently arching your spine (reference the image below).  This pose is also great during child birth!

Exhale tucking your tummy in, rounding your back upward in the oposite direction.  Gently tuck your chin into your neck and chest while keeping your wrists under your shoulders (reference the image below).  You may slowly repeat this 10 times.

4.  Pigeon Pose - Start on the floor with your left heel pulled in toward your groin.  Your left knee should be bent at about a 45º angle.  Your right leg should be straight behind you with your heel turned upward toward the ceiling (reference the image below).  

Inhale and straighten your spine.  Exhale as you slowly walk your hands in front of you until your forehead touches the floor (reference the image below).  You can hold this pose for about 3 breaths and then repeat on the other side.

5.  Hip Circles - Start on all fours again with your hands and knees on the floor.  Your spine should be parallel to the floor.  Exhale your hips back (like in the image below).

Begin to inhale as you slowly move your hips in a circlular motion toward the left side of your body in a forward direction (reference the image below).  

Once you reach forward, center you can begin your exhale as you complete the circle on the right side of your body (reference the image below). Use your hips to draw an imaginary circle over your mat. Inhaling left and forward. Exhaling right and back.  Draw 8 circles in one direction and 8 more circles in the reverse direction to complete your hip circles.

 

BIG Thanks to our local pregnancy yoga expert, Allison, over at Austin Area Birthing Center, for all the great imformation you have learned from this seris! 

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