Pregnancy insomnia: you have the equivalent of a soccer ball as heavy as a bag of bricks attached to the front of your body causing you insomnia during your pregnancy. How can you exercise under these conditions? Especially since you don't want to do too intense sports, you might fall and hurt the baby...
The benefits of yoga
The solution? A sport to stay fit, but where you barely move: yoga. This meditative discipline from India includes positions specially designed for the well-being of pregnant women to stay calm.
- By strengthening your legs, abdominals, and lower back, you prepare for childbirth and relieve your pain.
- By doing a slow and calm sport, you relax mentally and clear your mind of all your prenatal stress.
1st pose: the mountain
To warm up, start with the mountain pose. It strengthens your thighs, knees, and ankles and tones your abdomen and buttocks.
- Stand straight, feet parallel and slightly apart, with knees very slightly bent.
- Bring your hands together in front of your chest as if to pray, close your eyes, and breathe deeply.
- Inhale, and raise your arms above your head while arching slightly backward.
- Exhale, slowly straighten up and bring your arms back to their starting position.
- Repeat the exercise for the duration of 10 breaths.
2nd pose: the triangle
The triangle pose works your entire body.
- Spread your feet wider than shoulder-width apart. Point your right toes straight ahead, and your left toes outward.
- Bend your left leg, placing your left hand on your thigh, eyes looking down.
- Inhale, then exhale while raising your right arm above your head, following it with your gaze. Place your left arm on your thigh for support.
- Hold your exhale while lowering your arm and straightening your leg.
- Repeat for the duration of 5 breaths.
3rd pose: the squat
This pose is a good preparation for childbirth, but be careful not to do it late in your pregnancy if you feel contractions or other signs of premature labor.
For this exercise, you will need a bunch of cushions.
- Make a pile of cushions that you will place on the floor behind you.
- Spread your legs, then lower your pelvis to sit on the cushions in a deep squat position. Bring your hands in front of your chest in a prayer position.
- Breathe deeply through your nose and relax your pelvic floor.
- Hold the pose for 10 breaths.
4th pose: the cat
You can move directly from the squat pose to the cat pose for more ease. This technique can also be used during your delivery to relax.
- Get on all fours and inhale.
- Arch your back by pointing your tailbone upward, eyes toward the sky.
- Exhale and round your back, tucking your chin toward your chest.
- Shift to a seated position by bending your knees and resting your forearms on the floor.
- Repeat the sequence 10 times.
5th pose: belly breathing
When you are stressed, your diaphragm locks up. By breathing through your belly, you stimulate your diaphragm and strengthen your abdomen while fully oxygenating your body.
- Sit upright on a cushion, legs crossed or in lotus position, and place your hands on your lower abdomen.
- Close your eyes and breathe deeply through your nose, keeping your face and jaw relaxed.
- Relax your pelvic muscles.
- Exhale and gently repeat the exercise.
On the same topic:
Warning: dangerous foods for pregnant women
Cardiac coherence, an anti-anxiety exercise
What to eat when you are pregnant? Find out here!
