It is so important to really pay attention to your body’s signals and only do yoga that makes you feel really great, both during and after the practice. Use lots of props and focus on gentleness and ease of movement, repeating poses a few times rather than holding for long periods of time.
Here are the poses and practices that I have found most helpful during pregnancy:
- Cat Pose (Marjariasana): This pose gently stretches all parts of the back and front of the body, while changing the weight distribution in a very refreshing way.
- Reclined Bound Angle Pose (Supta Baddha Konasana): Done with a lot of props both under the knees or thighs and under the upper back, this pose gently stretches the pelvic area and the front of the body.
- Widelegged Seated Forward Fold (Upavista Konasana): This pose further stretches the pelvic area. Be sure to sit up on a cushion to ensure the proper pelvic tilt and avoid low back pain.
- Fierce Pose (Utkatasana): Also known as Chair Pose, this is a good one for building strength in the legs to prepare for birth, and also in the buttocks to help prevent low back pain.
- Seated twist (E.g. Bharadvajasana): A gentle open twist (without the knee or leg pressing against the belly) is very helpful to induce a feeling of spaciousness and ease out kinks in the back.
- Seated side bend: This pose stretches out the sides of the body and the ribs, again creating a feeling of spaciousness and mobilizing the spine.
- Tiger Pose (Vyaghrasana): A variation of this pose (without bringing the knee to the chest or pushing the leg back into a back bend) is helpful for strengthening the legs, core, back and buttocks while in a comfortable position with the weight off the usual spots.
- Side-Lying Relaxation: As lying on your back (Corpse Pose, or Savasana) is not generally recommended during pregnancy, it is useful to find a way to get comfortable and relax on your side.
- Wind-Releasing Series (Pawanmuktasana): These gentle movements of the joints, especially of the feet, ankles, hands and wrists, help energy and fluids move freely through the body, and just feel wonderful.
- Alternate Nostril Breathing (Nadi Shodhana) without retention: This is a very calming and balancing practice and is said to purify the whole body.
Above all, breathe deeply and be gentle with yourself!