Yoga is one of the best things you can do for your body during pregnancy. Hormones like 'relaxin' cause certain joints to be more flexible, preparing your body for birth while at the same time causing back pain, and changing your balance as well as center of gravity. Yoga helps you stay in balance with your body and mind, being aware of the changes and taking control of them.
Cat cow is a great exercise to start with, mixing a bit of yoga with physiotherapy. It is especially good for back pain, helping your supporting muscles to stretch out if they're tense, and strengthening them a bit too.
Start practicing your positions and techniques for easing contractions. They also strengthen the muscles you need, and create a muscle memory for these techniques to come more naturally to you in the time when you need them most.
Release the tension in your body as you take deep breaths, letting out any ounce of worries or stress that may still exist within you. This is a rewarding part of the yoga, especially if you persist and get your weekly sessions in routinely.
This is another good one for back pain. You can do it alone, or with your partner as well, who will guide your knee movements with you. Make sure you make big, slow movements controlling every inch of the moment.
This is a great one for your balance, and supporting muscles all around the core of the body, pelvis, stomach, legs and groin. Try to keep at these exercises a few times each week, persistence is the key to strengthening muscles, and getting better at the positions.
One of the best exercises you can do for balance, finding your center and giving it the appropriate attention that it deserves. Proper balance and proprioception help reduce accidents, and create a sturdy base for you and the baby, increasing confidence and releases fewer stress hormones.
This is one of the most common yoga positions, and if you've done a lot of yoga in the past you are probably very familiar with the name. The pregnancy version is a bit different, though it's okay to do the regular version as well especially earlier in pregnancy if you are more experienced.
The frog position can go a long way to increasing blood flow to some of your internal organs in the groin area, reducing constipation and improving symptoms from haemorrhoids.
Sitting on the wall, back on the floor This stretch can reduce tension from your lower back, pelvis and supporting muscles. It also helps increase the returning blood flow to the heart from the lower part of your body. For this reason you can do this daily, before you go to sleep is a good time as well as your yoga sessions. The increased blood flow can help you sleep better as well.
Pelvic circles leaning on wall This is another technique to help you through contractions. Braxton Hicks contractions are a good time to practice, though practicing these techniques when you are calm and controlled is always better for you to learn them properly, so be sure to do this one rather frequently.