Yoga exercises for pregnant women lengthen and tone the muscles, relax the joints and increase the flexibility of the body, helping the pregnant to adapt to the physical changes that occur during pregnancy. Read the 5 good reasons to exercise in pregnancy.
Some Yoga exercises for pregnant women can be as follows:
Exercise 1
Sitting in a comfortable position, with straight backs, crossed legs, one hand underneath the belly and the other in the chest, take deep and soft breaths, inhaling for 4 seconds and exhaling for 6, as the picture shows. Repeat the exercise about 7 times.
Exercise 2
Lying down, feet resting on the floor and hands stretched out beside the torso, inhale deeply and as you exhale, lift your hips off the floor, as the picture shows. Hold this position for 4 to 6 seconds, inhale and exhale to lower your hips slowly and carefully. Repeat the exercise about 7 times.
Exercise 3
In the 4-position position, inhale for 4 seconds by relaxing the belly as shown in Figure 1. After exhaling, lift your back for 6 seconds as shown in picture 2. Repeat exercise about 7 times.
Exercise 4
Standing up, take a step forward and inhale as you raise your arms up your body until you wrap your hands over your head. Then when exhaling, bend the knee of the front leg, keeping the back of the knee stretched, as shown in the image. Hold this position for 5 breaths and repeat about 7 times.
Yoga exercises for pregnant women should be done at least 2 times a week, however, they can be performed every day.
Useful links:
- Stretching Exercises in Pregnancy
- Physical activity in pregnancy
- Feeding in pregnancy
