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We love at home workouts here at WavHello! This at home prenatal yoga exercise will help ease the physical challenges that come with pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and pains throughout pregnancy as well as helping to relax muscles. These modified moves are for everyone and are safe and beneficial for expecting moms.
1. Easy Pose - Sukhasana
Begin by coming into a comfortable cross-legged position. Allow your palms to face up or down on your thighs. Then bring your palms to your belly, close your eyes, and begin to take long, deep breaths in and out through your nose. Stay here for at least 1 minute, allowing your breath to become steady and rhythmic.
2. Cross-Legged Twist - Parivrtta Sukhasana
Try this cross-legged twist for the first trimester. Start on the floor with your legs comfortably crossed. On inhale, bring your arms up. As you exhale, bring your right arm behind you and place your left arm on your right leg. Drawing from your rib cage, shoulders, and neck, twist ever so gently to your right and leave you're belly and hips facing forward. After five or six breaths, repeat on the other side.
(Closed twists, on the other hand, should be avoided as they squish the uterine area.)
3. Sufi Rolls
Take both hands to your knees and begin to draw big circles with your chest around the midline. On each inhalation, bring your heart and chest forward; on each exhalation, draw your chest back. You can make the circles as wide or small as you like. Take 5–10 rotations in one direction, then repeat 5–10 rotations in the other direction.
4. Sitting Side Bends
With your eyes open extend one arm out to the side with your hand on the ground. Reach your opposite arm overhead, palm facing the midline, and lean over toward your extended arm. While in the side bend, breathe deeply and lift the bottom of your waist toward the sky to prevent compression of your lower back and abdomen. Open your side and chest and take 3–5 deep breaths, then repeat on the other side.
5. Warrior Pose II - Virabhadrasana II
Stand with your feet about 4 feet apart, parallel to one another. Turn your right leg outward 90 degrees and bend your right knee, moving toward stacking it above your ankle. If your knee extends beyond your toes, widen your feet. Extend your arms parallel to your mat, and gaze to the front or over your right fingertips, whichever feels most comfortable. Take 5–10 deep breaths here, then repeat on the other side.
End with a Seated Meditation
Sit crossed legged and open your arms so they are parallel to the floor, with your palms facing up. Firm your triceps, then begin to flip your palms, downward then up, creating a rhythm. Do this for a minimum of 2 minutes, increasing the length of this exercise by 30-second intervals as you build strength. It should feel challenging to keep your arms parallel to the ground; this exercise is designed to help you mentally prepare for labor. Once you’re finished, rest your hands on your thighs and slow your breathing down until you are ready to end your practice.
Remember to discuss any new exercises or routines with your obstetrician.
