Yoga poses for pregnant mums


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In the March 2009 issue of Young Parents, we featured advice and simple exercises that pregnant mums can do in every trimester.

For this web exclusive, Gwendolyn Wenli, a certified yoga therapist with Wasabi Yoga, teaches you two more easy yoga poses you can do at home. And remember, always consult your gynaecologist before you start any exercise routine.

VIPARITA KARANI (Legs up the wall posture)

1. Lie on the ground with your legs against the wall and your buttocks about 30-40cm away from the wall.

2. Make sure that your back, neck and head are in a straight line, with palms facing upwards and shoulder blades resting on the ground.

3. If you are comfortable, close your eyes and stay in this position for several minutes.

How it helps: This pose is good for people with bad posture. It refreshes the back and legs and helps decongest swollen ankles and feet.

BADDHA KONASANA WITH WALL SUPPORT (Bound angle pose with wall support)

1. Bring your heels to the pubic bone – but not too close – with the soles of your feet together and the knees moving away from each other.

2. Press your heels together and extend the sides of the trunk and chest.

3. Fully relax the inner thighs.

4. Hold this position for one to five minutes, breathing normally.

5. Release the position by lifting your knees and roll over to your side, and pushing yourself up.

How it helps: This position relieves tension from the inner thigh muscles, removes tiredness from the legs and helps relax and open the pelvis. Do be careful not to over-stretch though, as your muscles and ligaments are more relaxed during pregnancy.

Wasabi Yoga holds maternity yoga classes. Call 6534-3454 or visit www.wasabiyoga.com.

Photos courtesy of Wasabi Yoga

From Young Parents Mar 2009 issue

Yoga poses for pregnant mums

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