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Yoga is one of the best ways to exercise during pregnancy. Not only can it help you with the physical stress of pregnancy, it can also help you manage the emotional stress that often comes with having a child.
After the first trimester, avoid yoga poses that require you to lie on your back or stretch or put pressure on your abdominal muscles. Use a chair or wall to steady yourself during standing poses, as your center of gravity shifts along with your pregnancy. Most importantly, if you feel discomfort, STOP. Here are some yoga poses that are safe for pregnant women in any trimester:
Cow Stretch- This stretch can help prevent back pain. Starting on all fours, drop your stomach and relax your abdominals, curling your toes under your feet. Look towards the ceiling and hold.
Cobbler's Pose- This stretch, which is also known as a butterfly stretch, will open your hips and stretch your groin muscles. Bend your knees and bring the soles of your feet together. Keep your back straight while keeping your feet together and bring them towards your body. Stop when you feel a stretch and tilt your pelvis towards your feet.
Pelvic Tilt- This move should ease the muscles in your lower back. Start this subtle movement by lying on your back with your knees bent and feet flat on the floor. If you are uncomfortable lying down you may stand. As you exhale, tilt your pelvis towards your head and feel your lower back press against the floor. Hold this position for several seconds and then relax your muscles.