Pregnancy doesn’t mean you have to give up a yoga class. In fact, there are many benefits to staying active during pregnancy. Yoga exercises for pregnant women It can be a great option, as yoga during pregnancy can improve your energy and help you relax and get rid of stress. In this article, we will learn about the best yoga poses during pregnancy, which poses should you avoid? Continue reading this article with us.

What precautions should be taken?

Important precautions before and during pregnancy yoga exercises

• Get your doctor’s approval, and make sure you’ve discussed your exercise program with your doctor and are eligible to exercise.
• Avoid stretching. Once you become pregnant, your body produces a hormone called relaxin, which helps loosen the ligaments, allowing the baby to be born through the pelvis. This affects not only the ligaments around the pelvis, but your entire body, so limit your range of motion.
• Make sure the teacher knows the yoga exercises for pregnant women
• Make sure to drink plenty of water, and keep a bottle by your side during all your workouts. Hydration is especially important during pregnancy, as dehydration can cause premature labour, or false preterm labour.
• Avoid excessive twisting.

Get to know: more exercises for a pregnant woman in the fifth month, here.

The best yoga poses for pregnant women

Now that you understand some of the guidelines to follow during pregnancy, here are four of the best prenatal yoga poses that are safe for you and your baby.

The cat/cow pose

This pair of poses is a safe exercise for all stages of pregnancy and is great for strengthening your core muscles while lengthening your spine. Use this exercise to help flatten your tummy, and be sure to practice deep belly breathing.

Warrior II mode

It’s a safe position for all pregnancies, and it’s a good position for strengthening your legs while lengthening your spine and opening your sides. If you start to feel discomfort in your pubic area or in front of your hips (most likely in the third trimester), first try reducing your range of motion.

Bridge position

Many women like this position to open their hips and strengthen their muscles and tendons, and it is a safe position throughout pregnancy, unless you do not feel comfortable on your back, make sure to start on your side, then roll onto your back, and move your body into a bridge position, this helps reduce pressure on your stomach.

Postures for pregnant women

Queen dove pose

This is a great option for opening the front of your hips. When holding the pigeon pose, consider maintaining a slight balance and elongating your head. This allows your hips to open more deeply. While this position is safe for all pregnancies, as your belly grows, you may need to adjust it by placing a pillow. under your body.

Tree pose

This position maintains your balance while strengthening your core and legs. Stand tall and breathe deeply. It is a safe position for all pregnancies, just be aware that your balance changes as the pregnancy progresses.

Worst yoga poses for pregnant women

Plow position

The plow pose and other related exercises that focus on putting a lot of pressure on your core to get in and out of these poses can be one of the worst yoga exercises for pregnant women.

Abdominal pressure positions

Plank position

There are many variations to practice in this position, some are seated and some are in this plank type position where you roll through your torso and close to your stomach, and if you were doing twists before pregnancy, you may be able to continue doing them through the first trimester. , but after the first trimester, you should avoid it because it puts a lot of pressure on your belly.

locust pause

This position and any other related positions that make you lie on your stomach, and put a lot of pressure on your stomach, this position should be avoided during your entire pregnancy.

Read with us: Abdominal exercises for pregnant women from here.

At the end of the article, after knowing the best and the worst Yoga exercises for pregnant women Dear, you should always consult your doctor to determine the appropriate exercises for your pregnancy and to maintain your physical health during pregnancy.