8 Yoga poses are good for training the pelvis during pregnancy

Did you know that during pregnancy, there is a relaxin hormone that functions to relax muscles so that the body is ready for childbirth? Even so, you also need to exercise regularly to relieve discomfort and make labor easier later. Here are some yoga exercises during pregnancy that are easy to launch.

Pregnant exercise movements that are easy to do

If possible, regular physical activity during pregnancy can relieve discomfort and reduce the risk of pregnancy complications.

Quoted from the Mayo Clinic, exercising regularly during pregnancy can improve mood, help sleep better, and launch labor.

One of the recommended sports for pregnant women is yoga or pregnancy exercise.

The combination of the two is classified as safe and effective because it makes the body more flexible, lighter, and relieves complaints of pregnant women such as stress.

Not only that, this type of exercise that is safe for pregnant women if done regularly can also stretch the pelvic area.

Here are some yoga or pregnancy exercises so that the baby quickly enters the pelvis, making labor easier.

1. Easy pose (sukhasana)

As the name implies, easy pose is a position hip opening the easiest to train and can be done at any time.

Even though it looks easy, not everyone can do it. Especially for people whose muscles are classified as stiff.

Benefits:

This position trains the pelvic muscles to be more open, the spine lengthening, to open the chest area. So, this one pregnancy exercise can make the baby quickly enter the pelvis.

When accompanied by breathing exercises, it will improve focus, balance, and self-calmness.

This is done to relieve the fatigue, anxiety, or worry that is often felt before the birth process of the baby.

2. Child pose (balasana)

This is the position to look forward to every time you practice prenatal yoga. This pregnancy exercise movement is necessary so that you can take a break between dynamic exercises.

Benefits:

This position is good for opening up the pelvic area and inner thighs and stretching the joined vertebrae (sacrum) .

Practicing these pregnancy exercises can help you release tension and help calm your mind ahead of the baby's birth.

As you practice this position, ask your partner to massage the back and waist area to help with overall body relaxation.

3. Butterfly pose (Baddha Konasana)

This is the movement or position of pregnancy exercise that is most often practiced because it is very good at opening the pelvic area so that it helps the baby quickly enter the pelvis.

Benefits:

This pregnancy exercise position is also good for the womb at 9 months so that contractions are fast.

This is because the movement is able to open the pelvic area and inner thighs, and increase oxygen intake to the placenta.

So, this movement can also direct the baby to descend into the pelvic area, thereby helping the process of opening when contractions occur.

4. Wide angle seated forward bend (upavistha konasana)

Practicing this position is very good for pregnancy, especially if you start to feel a heavy load from the abdominal area which then causes back pain.

Benefits:

This pregnancy yoga exercise is very good for opening the pelvis and bones under the spine (sacrum).

When done regularly, it can relieve tension in the spine, lower waist and inner thighs.

At the same time, this position also helps increase oxygen intake to the placenta.

5.Cresent lunge (anjeneyasana)

Throughout pregnancy, you often feel that you are losing energy. You can try to do cresent lunge regularly because this pregnancy exercise movement is quite challenging.

Benefits:

This pregnancy exercise movement not only makes the baby quickly enter the pelvis.

However, it also helps direct the baby to the pelvic area so that it provides room for internal rotation positions.

6. Half pigeon pose (ardha kapotasana)

One of the things that often occurs during pregnancy is rheumatic pain in the pelvic area or it can be called sciatica.

This occurs when you feel pain radiating from the lower back to the thighs, calves, heels, and soles of the feet on either one side or both sides of the foot.

Pregnant exercise movements like half pigeon pose very helpful to reduce and even relieve pain or cramps when done regularly.

Benefits:

Apart from being useful for reducing or eliminating the resulting pain sciatica, This movement is also good for opening and preparing the pelvis for the birth of a baby.

7.Squat pose (malasana)

Exercise or yoga during pregnancy such as squat good to train during the first to third trimester because it is very effective in helping the pelvic area to open.

This position can also be used as a birthing position if your doctor allows it. With this position, gravity will help the baby to be born more easily.

Benefits:

This movement is very useful to reduce or relieve tension on the spine, shoulders, and neck, and increase oxygen intake to the placenta.

Not only that, movement squat it can also help relieve fatigue and aid in opening as contractions progress.

8. Happy baby pose (ananda balasana)

As the name suggests, routine pregnancy exercise can make you feel good.

If you are in the third trimester, and feel uncomfortable lying down, avoid this movement.

Another way that can be done is to use a thin blanket or pillow to support the waist to make it more comfortable.

Benefits:

This position can relieve nausea or dizziness due to hormones during pregnancy.

When you lie down with your head touching the mat or floor it helps stretch your pelvic muscles and relieve cramps in the uterine area.

Not only that, the pregnancy exercise so that the baby quickly enters the pelvis also makes you more relaxed because you stretch all parts of the body.

9.Paint / Cow pose (charavakasana)

This pregnancy exercise movement looks difficult, but if you already know the technique, it's easy to do.

If you are used to it, you can also do it in every trimester of pregnancy. Try to do this routine five to ten times a day.

Benefits:

Not only can this movement strengthen stomach strength during pregnancy, this movement is also useful so that your back feels lighter.

In addition, other benefits are improving blood circulation and spinal fluid.

10. Goddess pose (Utkata Konasana)

When viewed, the movement of gymnastics or yoga during pregnancy is similar to squat . The difference is, you need to spread your legs, then move your pelvis up and down

Benefits:

This position is claimed to strengthen the lower body such as the back, pelvis and inner thighs.

Not only does this movement smoothen the birth process, this movement can also make the body able to support the weight of the belly during pregnancy.

11. Hip circle

In accordance with the name of this one pregnancy exercise, you will be doing exercises for the pelvis.

Not only that, this position will also train and stretch areas of the body such as shoulders, hips and back.

This is because you need to make a 360 degree circular motion in the pelvis.

Benefits:

This gymnastic movement can be done at any gestational age. However, it will be maximized if done in the last trimester until nearing delivery time.

This will allow the baby to more easily move down the birth canal under the pelvis.

12. Bridge pose

This is also a pregnancy exercise movement which seems difficult to do given the mother's enlarged stomach.

You can train it from the first trimester to open the hips, pelvis, strengthen the buttocks, and hamstrings. Avoid doing this exercise when your back is uncomfortable.

Benefits:

This pregnancy exercise movement so that the baby quickly enters the pelvis can strengthen the back of your body.

Not only to relieve back pain, bridge pose can also strengthen the muscles of the hands, feet, and relax the pelvic muscles.

* Dian Sonnerstedt is a professional yoga instructor who actively teaches various types of yoga from Hatha, Vinyasa, Yin, and Prenatal Yoga for private, office classes, as well as at Ubud Yoga Center, Bali. Dian is currently registered at YogaAlliance.org and can be reached directly via her Instagram, @diansonnerstedt.

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