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5 Yoga Poses for Pregnancy Straight from a Pregnant Yoga Pro!

Kristin McGee’s Favorite Yoga Poses for Pregnancy

Boat

Boat

Yoga Move 3: Boat pose. Boat is a great pose to keep the pelvic floor muscles and transverse (deepest layer of abdominals) strong. Strong abdominals will support the spine and back during pregnancy and lead to a faster delivery and recovery.

To do: Start seated with your knees bent, feet flat on the mat. Lean your upper torso back as you lift your legs out in front of you. Extend your legs straight if you can stay lifted out of your lower back. Engage your pelvic floor muscles and feel your lower abdominals lifting up and toward the spine. Hold 5 breaths. Repeat 2 more times.

If you need support for boat pose, keep your knees bent and hold your hands under your thighs as you lean back.

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Modified boat

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2 Comments
  1. For the better part of 25 years, I have worked extensively with pregnant and postpartum women in my profession as a Birth Doula (retired midwife) and as a Pelvic Floor Specialist in the Women’s Health and Wellness world. I love so much of what Yoga offers my clients; it is gentle enough – yet tough enough for all levels of fitness and wellness. While I agree completely that many of the poses in Yoga are perfect for toning and strengthening the pregnant woman’s body, 2 of your 5 poses are actually contraindicated for most pregnant women. Knowing that 98%% of pregnant women will have a Diastasis Recti (DR) by term and that half-if-not-more will have an inadequate pelvic floor, poses such as Boat and Camel may indeed cause more harm than good. Boat pose imposes an increased intra-abdominal pressure which presses on and may increase the muscle separation of the recti and places pressure on a weakened pelvic floor. Camel pose stretches an already very stretched and thinned out Linea Alba (this is a normal response to the hormone Relaxin, which allow cartilaginous structures to accommodate the growing uterus and soften the joints of the pelvis). A yoga teacher or personal trainer worth their salt should be able to offer options that strengthen the core and stretch the hip flexors without incurring more harm than good. I can think of a few just off of the top of my head. Let’s keep our mommas safe and rather educate them in the ways of correct movement patterns that help to prevent DR, Pelvic Girdle Pain and Pelvic Floor Disorders.

  2. Sarah says:

    If you are interested in prenatal yoga http://www.myyogaworks.com offers great prenatal yoga classes. We are offering a 14 day free trial as well! We have an entire Journey series dedicated to pre-natal yoga. Check out this class for a preview of what our online classes are like. https://www.myyogaworks.com/video?embed=J2dGYzODrFHmGS5rtHCqdt-pNa8eV4_y&journey=journey-to-birth