PrePostnatal Yoga for
Pain Relief
Stretching tricks to manage pain
and eventually rid yourself of achy back
Whether you’re a soon-to-be mom who works inside or outside the home, chances are you’re physically uncomfortable with your new pregnant state.
Are you anxious, nervous, and in unchartered waters?
So…let’s begin prenatal yoga:
Yoga offers the privilege to achieve optimum health and enjoyment during pregnancy. It’s fun learning to move correctly to accommodate your growing belly!
Prenatal yoga demands you listen to your changing body. Specific poses are appropriate for each trimester, as noted near the name of each pose.
When practicing the poses below safety is most important. If something doesn’t feel right, it’s probably not working for you. Move onto 
something that does. You’re always safe with…
Relaxation and breathing techniques
are essential during
pregnancy.
Of course, check with your doc before you begin any exercise program. And, don’t forget to nourish yourself and your baby with healthy food choices.
The human body works as one unit to allay aches and pains in specific areas so… memorize the following sequence of movements and breaths to implement into your daily walk with pregnancy and say hello to…
confidence during labor & excellent recovery…
…good-bye to painful, achy pregnancy. You can also check out custom exercise and yoga videos! They’re specialized for soon-to-be moms by trimester, and they have post-natal boot camp!
The PrePostnatal yoga poses…
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1. Mountain (Good for all stages of pregnancy)
The simple act of standing straight, balanced and still, perfectly aligned, is one of the most difficult. Requires concentration, but after while is relaxing. Technique: Stand with knees over ankles, hips over knees, and shoulders over hips. Shoulders pull back towards back pockets. Chin surface with the floor. Gaze at one thing and breathe. Benefits: Helps to reduce stress and remain centered and grounded. Teaches muscles to cope with uneven weight distribution in the major muscles and joints. Tones the muscles of the legs, abdomen. Improves blood circulation to all internal organs. Makes you feel strong, tall and calm. |
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 2. Cat & Cow w/ Chair(Good for all stages of pregnancy)
Technique: Stand with soft knees and place hands on something immobile in front of you (stretch can also be done on all fours if desired). Inhale, lead with the tailbone tilting it up to the ceiling as you hyperextend the spine and bring chin up away from the floor. Look to the sky. In Cat stretch, exhale and push pelvis gently forward bringing chin to chest. Do 5 cycles. Benefits: Tones, stretches and relaxes the back and shoulder muscles. Massages the internal organs, glands and abdominal muscles. Opens and relaxes the chest and lungs. |
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3. Blissful Baby Pose (Good for all stages of pregnancy)Technique: Lie flat on back and bring the right knee up towards the chest. Grab hold of the sole of the right foot from the inside with the right hand. Bottom of the foot should look as if pressed flat against the ceiling. Thigh should be resting on the right side of the torso. Keep the left leg on the floor with heel extended. Hold for a  minute, then lower the right leg backto the floor. Repeat on the left side. Then bring both knees in towards the chest, and take hold of both feet. Hold the position for a minute. Keep the back of the neck long throughout the pose.
Benefits: Releases tension in the thighs, pelvis and groin; improves circulation and mobility in the hips and pelvis. Your back can relax deeply while the hips and pelvis open, maintaining length in the spine. The feet and legs benefit from being above the heart and head. |
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4. Modified Inversion 1 & 2 (Practice during 2nd/3rd trimester and postnatal)
Ensure the hips are not too close to the wall to avoid pressure on the blood vessels in the groin. Technique: Sit with the knees bent on a mat or blanket sideways on to the wall. Place the hands flat on the floor Benefits: Helps reduce pressure on varicose veins and hemorrhoids, and prevents them from worsening. Rests the legs and feet; eases and helps prevent swelling in the lower legs, ankles and feet by reducing fluid retention. Improves heart and lung function, beneficial for both mom and baby. |
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 5. Standing Twist (Third trimester movement)
Technique: Stand facing a chair. Place one foot on the chair and stretch the spine up tall. Place right hand at tailbone and begin twisting to the right as other hand presses against outside of the right knee. Look over the right shoulder and breathe. Hold for a few breaths and come back to mountain pose. Repeat stretch on the other side. Benefits Strengthens and revitalizes the spinal muscles and increases their flexibility. Massages the abdominal organs. Tones the ankle and knee joints. |
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6. PFM Exercises (pelvic floor muscle)(Good for all stages of pregnancy)
Helps maintain healthy pelvic, anal, and vaginal muscles before, during, and after delivery.Technique: Lie comfortably and place feet on floor, arms to the side. Exhale, contracting through the pelvic floor (a.k.a. the muscles you use to stop urinating mid-flow), thighs and buttocks as you tilt the pelvis upward and sink the small of the back into the floor. Hold for the exhale then inhale and release back down. Benefits: Relaxes the lower back and relieves back-ache.Strengthens all the muscles of the pelvic floor. All women, pregnant or not, will benefit from practicing these contractions daily. |
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7. Child’s Pose (w/prop) (Good for all stages of pregnancy.)Technique: Sit on knees and separate them as far apart as is necessary for your baby belly. Place hands down and lower forehead to a cushion in below. Bring arms towards feet, palms up and indulge into the stretch as long as is uncomforable.
Benefits: Creates space in the entire back improving nourishment of the discs. Can relieve backache. Regulates pituitary function. Provides a gentle stretch to the hips, thighs and ankles. Increases blood flow to the brain relieving stress. |
| 8. Victorious Breath Technique: Lie or sit comfortably, close the eyes. Inhale, through the nose and exhale through the mouth with an “aahhh” sound (like when you clean a pair of glasses.) Use your diaphragm to exhale and open your throat. Start with 10 cycles and increase with practice.Benefits: Energizes the body and calms the mind. Slows the heart rate, helping to relieve high blood pressure. Can relieve insomnia. |
behind the bottom, then swing the legs up gently to the wall as the back lowers to the floor. Place the heels against the wall with the legs apart, allowing them to gently drop towards the floor. You can support the thighs by the hands depending on personal comfort. Hold the posture for as long as you’d like, relaxing and focusing on the breath.