Yoga for pregnant women: the best tips and easy exercises

Mamasté instead of Namasté

In the first trimester, the first three months of pregnancy, you should not practice yoga or only perform gentle exercises. This is because many pregnant women in this phase have not yet developed the feeling of 'being two', which is the basis for a safe yoga practice. After all, during pregnancy, you must take care of not only yourself but also your unborn baby. Yoga for pregnant women is indeed an ideal sport.

Most pregnant women quickly develop this awareness for their body and then switch to a gentler form of yoga, such as a prenatal course. Even though it's okay to gain a few extra pounds during pregnancy, any form of sport can become dangerous if fear of weight gain drives you to the studio.

When participating in a yoga class, you should consider the following:

• You should never feel that you have to persevere – this could indicate overexertion. Pay attention to your breath; it should flow calmly. As soon as it becomes difficult to take deep breaths, take the child's pose. If breathing exercises are done, skip the phases of holding your breath and continue to breathe calmly.

• Avoid all exercises where the abdomen is pressed or twisted. These particularly include abdominal exercises like the boat and extreme twisting postures.

The second trimester is often described as the most beautiful. Morning sickness subsides, the pregnancy is visibly apparent, and the baby shows itself through initial movements. During these months, many pregnant women are full of energy, which is perfect for practicing various forms of yoga.

Yoga during pregnancy is not only good for you but also for your baby.

However, there are some taboos for the yoga session:

• No exercises in the prone position

• No jumping exercises

• No twisting exercises to the closed side (for example, to the side of the bent leg)

From the third trimester, your belly will get bigger every day, and you may struggle with heartburn, water retention, and shortness of breath. At this point, it is especially important not to perform any inversions anymore, as your body's center of gravity has shifted significantly.

Especially towards the end of pregnancy, alongside physical complaints, fears may arise. Meditations and breathing exercises like Brahmari can help you calm your thoughts and emotions.

The best asanas for pregnancy

Your body will signal to you how long you can practice yoga during pregnancy. If it feels good, you can continue yoga exercises until birth. Here are some of the best asanas for pregnancy:

Viparita Karani – the gentle shoulder stand

This exercise helps with swollen legs and acts preventively against varicose veins. It improves blood circulation in the head and boosts brain performance.

Here's how it works:

• Lie on your back and, if necessary, place a pillow or blanket under your pelvis.

• Stretch your legs upwards and feel your upper body on the ground.

• Hold the position for 5 – 10 breaths.

• This exercise strengthens your sense of balance.

The cat

This exercise loosens your back muscles, legs, and improves the flexibility of the spine. It also promotes blood circulation and stimulates the body's detoxification.

Here's how it works:

• Come to all fours with a straight back.

• Inhale and lift one leg, holding it.

• Try to keep your back straight and not fall into a hollow back.

• Lower the leg as you exhale and repeat the exercise with the other leg.

Downward-facing dog

This asana is very well-known and should not be missing in any session. For many, it is one of the most relaxing exercises in yoga practice.

Here's how it works:

• Start on all fours with hands and feet shoulder-width apart.

• Exhale and bring your hips up so that your arms and legs are outstretched.

• Draw your shoulders away from your ears and gently stretch your heels towards the floor.

• Hold the position for about 20 seconds.

With yoga, you can not only keep yourself fit and flexible during pregnancy, but also experience and enjoy this special life phase more consciously. It helps you relieve your back and joints, and through the combination of physical exercises, breathing exercises, and meditation, you can alleviate pregnancy discomfort gently. Yoga for pregnant women is a wonderful way to connect with yourself and your baby.