When it comes in giving birth to your child, you have to be prepared both mentally and physical. And the following yoga poses will help get your body ready to push the baby out, and prepare you mentally for what might happen.
Yoga is the best practice during pregnancy because it will prepare your mind for “the big day”!
And if you pass over the morning sickness and you’ve gained some weight then you’re probably expecting the big moment, and the following yoga poses will help you a lot in bringing your treasure on this world!
1 Cat And Cow Pose With Tail Wag
Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips. With an inhale, reach your chest forward as the heads of your shoulders move back toward your hips. Exhale, round the back and look in toward your baby. Complete a couple of rounds with your own breath. Then, come back to a neutral spine. Keep the rhythm of your breath going, but move your hips from side to side, as if you were a dog wagging its tail. Feel any tense or tight spots in your torso and feel free to tap into your mother’s intuition and linger for an extra breath in any position that feels good.
2 Child’s Pose
Start on hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Open your knees wide, but keep your big toes touching. Take a big inhale. With an exhale, lower your hips toward your heels and let your forehead rest on the floor with your arms extended out in front of you.
3 Corpse Pose
Lay your bolsters down side by side on the right side of your yoga mat (again oriented in the same direction as your mat). Then, come to lay on your left side. Stretch your left arm up and use it as a pillow to rest your head. Bend your right knee to about 90 degrees and rest the knee, shin, and foot on the bottom bolster. Let your right arm rest on the top bolster. Close your eyes and relax your muscles. Stay here for five minutes or longer if time allows.
4 Garland Pose
Turn your right toes out to the right slightly and let your knee open. Take as many little steps as you need to in order to step your left foot forward, coming into a squat. Bring your hands together in front of your heart in Anjali Mudra, and keep your torso as upright as possible while you use your elbows to gently guide your knees apart and back.
5 Low Lunge
Bring your thumbs to touch in front of you and take as many little steps as you need to in order to get your right foot forward to the right of your right hand. From here you might want to bring your hands or fingertips up onto blocks for support. Inhale, reach your chest forward so that your spine is long. Exhale and soften your shoulders, face, tongue, and jaw. Stay here for two to three slow, deep breaths.
6 Pigeon Pose
Come back to hands and knees with your wrists stacked under your shoulders. Step your right knee forward to the inside of your right wrist. Make sure your right foot is active, so the top of the foot is pressing into the floor and your toes are flexed. With an inhale, come up onto your fingertips to lift the chest and lengthen the spine. As you exhale, slowly lower your torso toward the floor. If you’re further on in your pregnancy, you might be more comfortable staying relatively upright. But, if you have room to go further without compressing the belly, you might rest your head on a bolster, blocks, stacked fists, or even directly on the floor beneath you. Stay for at least five breaths, then repeat on the other side.
7 Reclinging Bound Angle Pose
Come to sit up. Stack two bolsters behind you into the shape of a T (the top bolster should be oriented in the same direction as your yoga mat with the end closest to you on the floor and the side furthest away suspended in the air a bit like a ramp.
Sit with your sacrum touching the base of your bolster support. Bring the soles of your feet together and let your knees fall out to the sides, resting on the floor. Then, lie back onto your bolster support. Open your arms out to your sides to open the chest, or bring one hand to your heart and one hand to your belly to feel your breath and connect with your baby. Stay here for five breaths or longer.
8 Rocking Lizard Pose
Tuck your back toes under and begin to straighten the back leg, lifting the knee away from the floor. Keep your hands on or, if you want to go deeper, you can bring your forearms to the blocks with your elbows under your shoulders. As you take a few deep breaths, gently rock yourself forward and backward, or in a gentle circular motion. It’s okay to turn your right toes out slightly and let your knee open to the right a bit. Imagine you are rocking your baby, who is resting in the hammock of your belly, to sleep. After a few deep breaths, lower your back knee back to the floor.