Guide to practicing prenatal yoga at home: 14 standing poses & bull; hello healthy

As I explained in the previous article, practicing yoga at home is no less exciting than practicing in a yoga studio. But keep in mind that when you practice prenatal yoga, there are often many postures that need to be modified according to the conditions of your pregnancy.

I will describe safe yoga postures for you to practice regularly during pregnancy, of course, with some modifications and variations, plus how to use the help of a yoga block, chair, or wall if you feel lost balance while practicing.

For this first series, I'm going to outline a specific guide for the standing / standing position. standing poses.

1. Mountain pose (Tadasana)

Way:

• Stand on your feet, spread your legs waist-wide, then make sure your feet are parallel with the big toes facing the inside of your body and facing each other. It's better if you leave space between the legs, because with the condition of your stomach, this position is more comfortable.
• The arms are active at the sides of the body with the palms of the hands active and the fingers together.
• Soften your facial muscles and shoulder muscles, you can do while closing your eyes.

Variation:

• Bring your palms together in front of your chest while closing your eyes and breathing deeply. Do this before starting a yoga practice to get your breath in, focus and balance.

• Bring your palms together, lift and then extend your arms at your sides so that your intertwined palms and open palms are above your head.

• Stretch (stretching) arms and body to the right side and left side.

Perform each posture while taking 5-8 deep breaths from your nose. For variation movement, repeat 3 times. You can use this pose to warm up your body. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

2. Chair pose (Uttkatasana)

Way:

• Do an upright standing position (Tadasana) and then bend your knees, as if you are sitting on a chair. Make sure you are not tensing your abdominal muscles but rather strengthening your pelvic muscles.

• Then lift and extend your arms at your sides, palms active.

Perform each posture while breathing deeply from your nose for 5 breaths, then repeat the movement 3 times. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

3. Tree pose (Vrksasana)

Way:

• Standing in the Tadasana position, then bring your palms to your waist, bend your right knee and bring the soles of your feet to your left inner thigh. If it's too difficult, bring the soles of the feet against the calves Bring your gaze to a single point for focus and body balance.

• When you feel balanced, extend your arms and bring your palms together above your head.

Variation:

Often times when pregnant, it is difficult to balance the body, but you can use assistance when practicing this posture, either with a wall or with a chair.

Perform each posture while breathing deeply from the nose for 5-8 breaths, then do the right side and the left side. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

4. Half intense stretch pose (Ardha Uttanasana)

Way:

• Stand in the Tadasana position and place the yoga block in a vertical position in front of you. Place your hands on both blocks and align your hips with your shoulders, and your hips are level over your ankles.

• You can also do this position with the help of a chair or wall. If you use the help of a chair or wall in front of you, your palms are in front of your head and your arms are in line with your ears.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat 3 times. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

5. Intense stretch pose (Uttanasana)

Way:

• Stand in the Tadasana position, then bring your palms to your waist, bend your upper body and bring your palms to touch the floor.

• When your hands are not touching the floor, place the yoga block in front of your feet and place your palms on the block.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat 3 times. If you feel dizzy, stop doing this position, and return to the Tadasana position. Dizziness usually occurs when you don't breathe properly.

6.Warrior II (Virabhadrasana II)

Way:

1. Stand in the Tadasana position, then bring your right foot back, toes facing the right side. Then, bend your front leg with your toes facing forward.
2. Then open your arms to the sides, parallel to your shoulders. Make sure the back arm is active and parallel to the front arm. Your gaze is on your front finger.
3. Bring your palms to your waist, then step your feet forward back into the Tadasana position. Do it for the side of the left leg.

Perform each posture while taking 5-8 deep breaths from your nose. Make sure you don't hold your breath, as it's important to always take deep breaths for both you and your baby.

7. Extended triangle pose (Utthita Trikonasana)

Way:

• Stand in the Warrior II position, straighten your front legs, then bring your palms forward reaching for the big toe of your front foot, or front ankle. If this is too heavy, you can also place the block next to your front foot and place your palms on the block for support.

• Then open your arms up, parallel to your arms touching your thumbs / blocks, open your chest and look at your fingers above your head. Make sure your shoulders, neck, and facial muscles are relaxed.

• Bring your body to a standing position with your arms at your sides, then place your hands on your waist and return to the Tadasana position. Do the same for the left side.

Perform each posture while taking 5-8 deep breaths from your nose. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

8. Intense side stretch pose (Parsvottanasana)

Way:

• From Tadasana, bring the sole of the right foot back. With your body facing forward, keep your legs straight, and your back feet facing 45 degrees to the side. Then, bring your palms together behind your back, open your chest, and activate your shoulders.

• Separate your palms from your back and bring your front body closer to your quadriceps, but still leave room for your stomach. Place your palms on the floor next to the soles of your front feet, or if it is difficult to touch the floor, place the block next to the soles of your feet and place your palms on the block.

• Raise your body to a standing position then stand in the Tadasana position. Do the same for the left side.

Perform each posture while taking 5-8 deep breaths from your nose. Make sure you don't hold your breath, as it's important to always take deep breaths for both you and your baby.

9.Warrior III (Virabhadrasana III)

Way:

• From Tadasana, place the block in front of your feet, then do the half intense stretch pose (pose number 4). Place your hands on the block, your hips in line with your shoulders, then lift one leg. You can do this position only here, or bring your palms together in front of your chest, gaze fixed on one point for focus and balance.

• If you feel stable enough, you can extend your arms and then do the Warrior III pose perfectly. Be careful with your balance

• If it is difficult, you can also do the movement with the help of a chair or wall in front of you. Place your hands on the chair / wall, then lift one leg extending backward. Always be active on the sole of your foot, then repeat for the left leg.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat 3 times. If you feel dizzy, stop doing this position, and return to the Tadasana position. Dizziness usually occurs when you don't breathe properly.

10. Downward dog (Adho Mukha Svanasana)

Way:

• Bring your body into the Table Top position, place your palms and knees on the yoga mat, squeeze your fingers, then press your toes. The gaze is directed forward.

• Lift your knees, then straighten your legs later and bring your heels closer to the mat. Straighten your arms, push your shoulders back. This is the perfect Downward dog position.

Modification:

If there is pain in your hamstrings, when you straighten your legs and bring your heels closer to the mat, you can modify the motion by bending your knees, but still pushing your shoulders back.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat 3 times. You can even do this position between other poses. If you feel dizzy, stop doing this position, and return to the Table Top position. Dizziness usually occurs when you don't breathe properly.

11. Low lunge (Anjeneyasana)

Way:

• Bring your body into the Table Top position, place your palms and knees on the yoga mat, squeeze your fingers and then press your toes. The gaze is directed forward.

• Place the block in front of your feet, then place your palms on the block, bringing the sole of your right foot forward.

• When you feel stable and your knees are comfortable, you can remove your hands from the block and bring your palms behind your back. Bring your palms together into one fist, open your chest.

• Return to pose number 10, method 2, then repeat the movement for the left side.

Perform each posture while taking 5-8 deep breaths from your nose. If it is uncomfortable on your knees, use a light blanket or towel as a base for your knees. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

12. Extended intense leg stretch pose (Prasarita Padotanasana)

Way:

• Bring your body into the Tadasana position, bring your right foot back and open your body to the side. Extend your arms to the sides, activate your fingers.

• Bend your body forward and place your palms on the floor.

• If it is difficult to touch the floor, use a block and place your palms on the block.

Variation:

• Then open the right arm to the side up. While bringing your gaze to your upper fingers, soften your neck muscles, shoulders and face. Bring your arms back down until your palms touch the floor or block.

• Repeat the same for the left side.
• Then return to pose number 11, way 1, and Tadasana.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat the variation 3 times. If you feel dizzy, stop doing this position, and return to the Table Top position. Dizziness usually occurs when you don't breathe properly.

13.Goddess pose / half squat (Utkata Konasana)

Way:

• Bring your body into the Tadasana position, bringing your palms together above your head. Spread your legs with your toes facing sideways. Look ahead.

• Bend your elbows and knees at the same time, making sure to breathe as your body moves.

• Return to the Tadasana position.

Perform each posture while breathing deeply from your nose for 5-8 breaths, then repeat 5 times. You can inhale when you are standing straight, and exhale when you bend your elbows and knees.

14. Full squat (Malasana)

Way:

• Bring your body into the Tadasana position, then spread your legs with your toes facing to the side. Bend your knees until you are in a squat position, trying to press your heels to the floor.

• Bring your palms together in front of your chest, bring your elbows in front of your knees, straighten your back, open your shoulders and chest.

• For those of you who find it difficult to press your heels against the floor while squatting, you can place blocks for you to sit on. This will give you a better position and will be able to spread your legs wider. In the late trimester of gestation before birth, use the block as a support also makes you feel lighter while doing this posture.

• You can exit this position by sitting on the mat and then returning to the Tadasana position.

Perform each posture while taking 5-8 deep breaths from your nose. Make sure you don't hold your breath, as it's important to always take deep breaths for you and your baby.

You can practice the above positions every day at home. Make sure you read the instructions clearly and always pay attention to the condition of your body, because there are times when our bodies are more tired, maybe because of lack of sleep or because of body hormones. Make sure you always breathe deeply in every movement to increase body energy, and make the body's circulation better.

Happy practicing!