7 Yoga-Inspired Poses For The Safest Prenatal Workout

Pregnancy is the most beautiful thing. However, it also comes with aches, pains, and it is difficult for many everyday tasks. I will never forget those! I’ve found that by making safe exercises weekly, I’d become stronger and felt better overall. While it’s always safer to workout with a trainer who knows what he/she is doing, we don’t always find the time for that! Thus, I’ve put together an at-home workout that I’ve been doing for you to strengthen your prenatal body and prep you for childbirth.

1. Bird/ Dog


Image Credits: Bird/Dog Pose

Position yourself on your hands and knees, making sure your shoulders are directly over your hands, and your hips are directly over your knees.
Start with one leg stretching straight out behind you and the opposite arm stretching straight out in front of you.
Hold this position for 30 seconds.
Repeat on the other side.

2. Cat/Cow


Image Credits: Cat/Cow

Position yourself on your hands and knees, making sure your shoulders are directly over your hands, and your hips are directly over your knees.
Pull in your core and round your back up towards the ceiling, forming the “cat” position.
Hold for 15 seconds.
Slowly drop your hips and arch your back forming the “cow position”.
Hold for 15 seconds.

3. Wall Squat


Image Credits: Wall Squat Pose

Lean against the wall with your feet in front of you.
Squat down so that your knees are at a 90-degree angle (parallel to the floor).
Hold for 90 seconds.
For the last 20 seconds, raise your toes one inch off the floor.

4. Lunge Left


Image Credits: Lunge Left Pose

Get into a lunge position keeping the front knee above the ankle the entire time.
Make sure that the back leg is not too far back. Your shoulder, hip, and knee should be lined up.
Hold for 1 minute.

5. Lunge Right


Image Credits: Lunge Right Pose

Get into a lunge position keeping the front knee above the ankle the entire time.
Make sure that the back leg is not too far back. Your shoulder, hip, and knee should be lined up.
Hold for 1 minute.

6. Triceps Extension Wall


Image Credits: Triceps Extension Wall Pose

Face the wall and place your hands on the wall at about eye level. Take a step back with your feet.
Start bending your elbows slowly until they touch the wall.
As soon as your elbows tap the wall, take five seconds to push yourself out to the starting position.
Repeat for one minute and 30 seconds.

7. Child’s Pose into Cat Position


Image Credits: Child’s Pose into Cat Position

Begin on your hands and knees, make sure your shoulders are over your hands and your hips are over your knees.
Sit back onto your heals. You can spread your knees to make room for that growing belly!
From the child’s pose, pull in your core and round your back up towards the ceiling, forming a “cat” position
Hold for 15 seconds.

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