Pregnant Yoga Student5 Easy Yoga Moves to Help Position your Baby during Pregnancy by Sue Fuller

Gentle yoga postures can be extremely beneficial during pregnancy and could even help to position the baby whilst in the womb.

As pregnancy progresses the baby grows and takes up more space inside the body, this can at times bring a little discomfort (depending upon how the baby is positioned).   By performing a few simple yoga postures you can help the baby to move and settle in a position that is more comfortable for you.

Before beginning any form of physical exercise during your pregnancy it is important that you seek medical advice.  Make sure that you listen to your body and rest if you feel pain or discomfort.

Here are a few postures to help position the baby if you experience discomfort: -

 

Majaryasana Variation (cat)

Begin on all fours with your hands under your shoulders and your knees under your hips.  Make sure that your weight is distributed evenly between your hands and your knees.  Do not allow the lower back to sink towards the floor.

Breathe slowly through your nose.  Inhale and as you exhale allow the right hip to move to the right as you look over your right shoulder towards the right hip.  As you inhale return to your starting position and then as you exhale allow the left hip to move to the left as you look over your left shoulder.  Continue like this for ten complete breaths.

Baddha Konasana (the cobbler or bound angle pose)

Sit with the hips elevated on a yoga block or a few folded towels, with the soles of the feet together and a straight spine.  Remain here whilst maintaining a straight spine as you breathe slowly in and out through your nose.

Balasana (pose of the child)

Begin on all fours with your knees wide, allow your bottom to move back so that it makes contact with your heels, make two fists with your hands and position them on the floor one on top of the other and then place your forehead onto your hands.   Breathe slowly in and out through your nose.  It is also possible to elevate the upper body a little more by positioning a yoga block or bolster under your fists too.

Wide Legged Plies

This is not a traditional yoga pose, but a useful exercise to practice during pregnancy.

Begin standing with your feet about a metre apart, turn out your legs so that your feet turn out to the sides a little.  As you inhale gently bend your knees straightening them as you exhale.    Do not bend the knees more than 90 degrees.

As you grow try leaning your torso forward a little and place your hands onto your thighs to provide additional support if required.

The Flapping Fish

From twelve weeks it is best to avoid lying on your back, instead rest on your left hand side in the flapping fish position.  To do this lay on your left hand side, extend the left arm, the right arm and leg bends in front of the body to provide support.

Prenatal Yoga Class by Sue FullerFurther Considerations

By the end of your pregnancy the ideal position for the baby is head down.    Standing and performing  gentle hip mobility exercises such as moving the pelvis from side to side and slowly performing small circles and figure of 8 movements with the legs a little wider than hip distance apart and the knees softly bent could help.  

So too will the plies, as you perform the plies in the latter stages of pregnancy rest your hands onto your thighs and tilt your upper body forward a small amount. 

As always make sure that you listen to your body if you experience pain or discomfort, relax immediately.

When sitting make sure that you maintain a straight spine.  Try sitting on an exercise ball  as this is is a great way to avoid slumping and ensure that you maintain a straight spine.  When you need to rest try the flapping fish pose.

Most importantly stay in touch with your mid wife and medical professionals they can advise each situation appropriately.  Always listen to your body.  If you feel pain or discomfort, relax immediately.

Prenatal Relaxations Audio Yoga Class by Sue FullerSue Fuller is a leading yoga teacher with a range of over 60 audio yoga classes, including a selection of pre and post natal Yoga classes.  All yoga classes are available on CD or as a MP3 download from www.wellbeingworldonline.com  or from www.yoga2hear.co.uk.   Classes are easy-to-follow and suitable for all levels of yoga experience.

Sue is also the author of The British School of Yoga Pre and Post Natal Yoga Teachers Course, The resident yoga expert for Natural Health Magazine UK, a regular columnist for the Yoga Magazine and a mother of two.  Sue Practiced yoga throughout both her pregnancies and as a parent continually draws on yoga techniques to benefit the whole household.