Pregnancy

10 Step Pre-Natal Yoga Flow to Ease Aches

Warrior I pose

Yoga is such a beneficial practice that harmonizes your body, mind and spirit. It’s also a great way for expecting moms to relax and unknot muscles as well as get rid of any shoulder aches and back pains that might come with pregnancy. We’ve broken down a 10 step pre-natal yoga flow that is easy to follow even if you’re not familiar with the practice. Remember not to hold your breath – keep breathing, and hold each pose for 3 – 5 long breaths. Take your time as you go through each pose and clear your mind!

Warrior I (on your right leg)
Lift your arms straight up, with your right knee bent in front and your back heel down. Make sure your hips are squared to the front.

Warrior II pose

Warrior II pose

Warrior II (on your right leg)
Spread your arms to each side, parallel to the floor. Keep your right leg in the same position as before and simply turn your torso to face the wall that is on your left. Don’t worry if your hips can’t fully open to the side, sometimes the baby won’t let you do that so open up as much as you can.

Goddess pose (Lift arms straight up or interlock your fingers together)

Goddess pose (Lift arms straight up or interlock your fingers together)

Goddess
Facing the same wall, bend your left leg and bring your body into the center. Join your arms above your head.

Wide-Legged Forward Fold (Come down on your palms if you can, otherwise rest down your palms flat)

Wide-Legged Forward Fold (Come down on your palms if you can, otherwise rest on your palms flat down)

Wide-legged Forward Fold
Straighten your legs, spread them further apart if you want to and fold your body (from waist up) down. If you start feeling light-headed, come back up or skip this.

Half Lift
Join both legs together and lift your body up till it’s parallel to the floor, rest your palms on your knees.

Warrior I (on your left leg)
Lift your arms straight up, with your left knee bent in front and your back heel down. Make sure your hips are squared to the front.

Warrior II (on your left leg)
Spread your arms to each side, parallel to the floor. Keep your left leg in the same position as before and simply turn your torso to face the wall that is on your right. Open up your hips as much as you can.

Goddess
Facing the same wall, bend your right leg and bring your body into the center. Join your arms above your head.

Wide-legged Forward Fold
Straighten your legs, spread them further apart if you want to and fold your body (from waist up) down. If you feel uncomfortable, swap this for a half lift.

Downward Dog pose

Downward Dog pose

Downward Dog
Place your palms on the floor and slowly walk your legs backward. Focus on lengthening your spine, you don’t need to force your heels to touch down on the floor if it does not come naturally. Make sure your arms and spine are in a straight line from your wrists to your hip-bone, so that you are not doing an incorrect form of a plank which may hurt your wrists.

Child's pose

Child’s pose

Finally, rest in Child’s Pose to finish. Slowly bring your knees down from the Downward Dog position and pull your bottom backwards, keep your knees wide apart so your body and belly have sufficient space to rest down toward your mat. Extend your hands in front, continue to breathe deeply and take as much rest as you want.

Enjoy!

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MPM