• Marjariasana (cat pose) develops pelvic muscles and back stabilizing muscles, making the press more elastic. Do not forget that you should not bend too much :).
• Bhadrasana (or a blessed posture) is one of those asanas that can be performed throughout all pregnancy. It develops pelvic muscles, reduces the tension on the spine, has a beneficial effect on the blood supply to the abdominal cavity, including blood circulation with the fetus.
• Malasana (garland pose) variation for pregnant women (my favorite pose during pregnancy). In Malasana, an active stretching of the lower back and inner thighs takes place, the ankle area is well stretched and the sacrum area is affected. By the way, this posture has been applied and is still used at the time of delivery.
• Viparita Karani (position of a bent candle) has a beneficial effect on blood circulation, allows blood to “pour off” from the legs, thereby reducing the possibility of puffiness, strengthens the muscles of the upper body.
• Baddha Konasana (butterfly position). This asana, like Bhadrasana, great hip-opener, stretches the internal groins, improves blood circulation in the pelvic region, helps to relieve fatigue from the legs.
• Padahastasana (hand under foot pose) relieves muscle stiffness and static muscle tension, strengthens the muscles of the legs, abs, and shoulders. No need to try to grab the feet, if the stomach does not allow you to do this – do the exercise as far as possible. Use yoga blocks while practicing.
• Tadasana (mountain pose) – a classic asana, stretching the spine, improving blood circulation, opening the chest.
• Virabhadrasana (warrior pose) You can perform a modified version of the warrior posture, asana helps to develop strength in the legs and back, is the prevention of leg cramps during pregnancy. Proper execution of this posture will bring you a sense of stability and strength.
• Vrikshasana (tree pose). This balance asana is actually multifunctional: it makes the internal muscles of the thigh elastic, improves blood flow in the upper shoulder girdle. It is better to perform this exercise against the wall for support.
• Sukhasana – one of the easiest poses in yoga, also called the pose of pleasure. This is a meditative asana, in which it is important to breathe correctly, taking another step towards harmony with your body and your future baby.
Savasana (on the side) modified during pregnancy. Lie on your left side, place a folded blanket or pillow under your head. Place a cushion next to your right foot. Then bend your right knee and place it on the pillow. Keep your knee and ankle at the level of your left thigh. Hips aligned. Close your eyes. Let your breath gently fill you, and you feel the tension goes away. Stay in the pose for 7-10 minutes. Imagine how your baby is resting with you.
Tip: During class, it is better to use a small pillow, yoga blocks and yoga rollers that you can put under different parts of the body if necessary.