Yoga for pregnant women

The cat

Strengthens and relaxes the lower back and improves the mobility of the spine.

Starting position

Get down on all fours. Keep your back straight and look straight ahead. 

Step 1

Breathe in and let your abdomen drop slowly towards the floor (hollow back). Look upwards.

Step 2

Breathe out and slowly arch your back, vertebra by vertebra, like a cat. Start with the coccyx, then the spine and finally draw your chin to your chest bone. Alternate between a hollow back and cat arch several times, all the while breathing in and out deeply.

Deep squat

Strengthens the muscles which are active during the birth. Opens the pelvis and widens the birth canal.

Starting position

Stand up straight, legs hip-width apart, with the tips of your toes pointing slightly outwards.

Step 1

Bend your knees slowly until you are in a deep squat. If necessary, support yourself with/hold on to a chair or a wall, or increase the distance between your legs. Keep your feet flat on the floo

 

Step 2

Place your palms together with your thumbs directed towards your heart (Anjali Mudra). Your elbows press gently into the inside of your thighs. Take several gentle breaths and return to a standing position.

 

The half moon

Stretches the later upper body muscles and strengthens the arms.

Starting position

Stand up straight with your legs slightly open. With your next in-breath, lift your arms sidewards above your head and put your palms together.

Step 1

Tighten your gluteal muscles and then tilt your upper body slowly to the right as you exhale. Hold the position for several breaths, and breathe gently. With the next in-breath, straighten up again and relax your shoulders.

 

Step 2

Tilt your upper body to the left and hold the position for several breaths. Straighten up again, and lower your arms sidewards as you exhale. Repeat the exercise once more on both sides.

 

 

Half Lord of the Fishes Pose

Massages the lower abdominal organs and facilitates digestion and excretion in the process.

Starting position

Sit on your heels. Put a cushion between your buttocks and the soles of your feet if necessary. Place the backs of your hands comfortably on your thighs (with your palms facing upwards). Take a few deep breaths to warm up.

Step 1

Now, gently clasp the outside of your left thigh with your right hand. With the next inhalation stretch your left arm horizontally to the side. Turn your arm to the left and direct your gaze to your left hand.

Step 2

Breathe out, direct your hand behind your back and lay your palm on your lower back. Keep your head turned to the left. Breathe gently and hold the position for several breaths. Release yourself from the position and turn slowly to the centre. Repeat the exercise on the other side. 

The dancer

Stretches the muscles on the front of the thigh and strengthens the supporting leg.

Starting position

Use an available chair as an aid (balance!). Stand behind the chair, with your left hand holding the back of the chair. Shift your body weight on to your extended left leg.

Step 1

Bend your right knee, clasp the arch of your right foot with your hand and pull the foot carefully towards your right buttock. Your thighs are parallel, and pelvis and back straight. Your shoulders are relaxed, your chest open, your neck is extended and your gaze directed forwards. Breathe deeply and gently. 

 

Step 2

Put your right leg down, find your balance on both legs for a short time, and then repeat the exercise with your left leg. 

Birth meditation

Prepare your body, mind and soul for the birth.

Starting position

Sit in an upright, comfortable position (if necessary with a cushion under your buttocks) or lie down comfortably. Concentrate on your breathing.  Take a few deep, relaxed breaths and observe how your belly button rises as you inhale and falls as you exhale.

Step 1

In the process, direct your thoughts to the following affirmation: I trust my body and allow myself to be guided by it.

 

Effect:

  • Reduces fear of the birth by visualising a positive process
  • Has a relaxing and calming effect
  • Lowers the blood pressure and heart rate