If you rely solely on media stories, you’d think all births are one big horror story. And while it’s true that labor and delivery can be difficult, they don’t have to be. If you’re planning on getting pregnant soon, or you’re having your baby soon, there’s so much you can do to prepare for a smooth and happy birth. And these 11 prenatal yoga poses can help.
Latham Thomas is a doula and prenatal yoga teacher, and she recommends yoga to all of her expectant clients. It’s her way of helping them enjoy a healthy pregnancy and what she calls a “blissful birth”.
You can do all 11 yoga poses together in one “Mama Glow” sequence, or you can incorporate them into your current yoga routine.
Bound Angle (Baddha Konasana)
Source: www.theyogaposes.com
Benefits: Tone and strengthen the muscles activated in labor
Cat Cow (Marjaryasana and Bitilasana)
Source: www.asmy.org.au
Benefits: A good chest and lungs opener to support easy breathing during labor
Downward Dog (Adho Much Svanasana)
Source: www.yogauonline.com
Benefits: Stretches, tones and improves hip flexibility
Downward Dog Pliés
Source: www.thehealthsite.com
Benefits: Tones thighs and while also stretching hamstrings
Extended Child’s Pose (Balasana)
Source: www.gaia.com
Benefits: Helps to calm the mind and relieve stress
Standing Cat Cow
Source: www.mindbodygreen.com
Benefits: Supports a strong spine and strengthens back muscles
Goddess Squats (Utkata Konasana)
Source: www.popsugar.com
Benefits: Helps final stages of delivery by strengthening pelvic floor and thigh muscles
Warrior II (Virabhadrasana II)
Source: www.everydayhealth.com
Benefits: Relieves lower back and sciatica pain, while also making you feel like a girl boss
Sacred Triangle Pose (Trikonasana)
Source: www.yoganatomy.com
Benefits: Representative of fertility, triangle pose opens hips and boost your stamina
Pigeon Pose (Eka Pada Rajakapotasana)
Source: www.yogaasan.com
Benefits: This is an excellent way to open hips and groin
Supported Bridge Pose (Setu Bandha Sarvangasana)
Source: www.doctorbabu.com
Benefits: This pose focuses on the uterus while also reducing feelings of anxiety, fatigue, stress and mild depression
