Yoga is extremely beneficial during pregnancy. Many standard yoga poses (asanas) are available to the pregnant woman. Below is a list of 5 poses that offer some of the most benefits.

1. Half-Moon (Ardha Chandrasana)

Benefits: Brings lightness to the pregnant body, eliminates mental and physical dullness, eliminates fatigue, strengthens the placenta, strengthens spine and pelvic muscles.
OK in 1st, 2nd and 3rd trimesters

Modifications: best to do this pose at the wall with a block under the balancing hand to avoid compression of the belly.

Contraindications: avoid if you have toxemia.

2. Pyramid (Parshvottanasana)

Benefits: Broadens and expands the pelvic region, removes stiffness, decreases lower back pain, encourages freedom in pelvic joints which aids in delivery

OK in 1st, 2nd and 3rd trimesters

Modifications: Keep chest open, do not completely forward fold – your belly should not be compressed on your thigh, use blocks under hands to assist with this.

Contraindications: none known.

3. Wide Legged Forward Fold (Prasarita Padottanasana)

Benefits: Relieves back pain and feelings of tightness and heaviness in the joints, stretches and widens the pelvic region, improves breathing, improves circulation, decreases high blood pressure.

OK in 1st, 2nd and 3rd trimesters

Modifications: Avoid folding forward too deep, keep your chest open and lifted to avoid compression of the belly, the use of blocks under hands assists with this.

Contraindiations: symptoms of toxemia, exhaustion.

4. Bound Angle (Baddha Konasana)

Benefits: tones kidney and pelvic regions, frees respiratory system, soothes back pain, corrects pressure of the uterus that often leads to fluid retention, brings freedom to pelvic floor muscles.

OK in 1st, 2nd, and 3rd trimesters

Modifications: may be helpful to do with your back against the wall and your bottom on a blanket, keep chest open, use a strap around feet if you have trouble keeping chest open.

Contraindications: none known.

5. Down Dog (Adho Mukha Shavasana)

Benefits: brings energy to the body, increases blood flow to the brain, lessens fatigue, restores normal blood pressure, decreases low back pain, decreases swelling in legs and ankles.

Ok in 1st, 2nd and 3rd trimesters

Modifications: best to do with hands at the wall. Keep feet mat width apart.

Contraindications: none known

Prenatal Yoga in Chicago – Classes Available at Pure Wellness!

If you are pregnant, come try these poses for yourself under the supervision of an experienced yoga teacher!  Pure Wellness hosts a prenatal yoga class on Monday evenings from 5:15pm to 6:15pm. We have blocks and straps to help you achieve safety and comfort in the poses. No previous yoga experience is necessary.

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Reference: Iyengar Yoga for Motherhood by Geeta S. Iyengar, et al., 2010.