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Prenatal Yoga: 5 Yoga Poses New Mamas Can Practice

This mini pose sequence at the wall makes space in your body, lets you practice balancing (without the risk of falling), opens the chest and shoulders a bit, and helps you unwind and relax. (Say it with me, put this on “repeat” in your brain: Self-care is NOT selfish. All mamas need to take time to relax and unwind—especially expecting and new mamas. #EndRant) It’s a perfect quick prenatal yoga class for pregnant moms and/or moms of infants or toddlers who need a mini-break while their littles are napping. 
In the images below, I’m using a wall (more specifically a closet door) as a prop, but you can also use the side of a crib to brace yourself—something I did a lot more when I was pregnant with my daughter than I did after she was born. (What can I say? I felt like I needed to use that thing for something if it was taking up an entire room in my house!)

See also Letting Go of Expecting

5 Yoga Poses for Pregnant and New Moms

Down Dog at the Wall (Adho Mukha Svanasana)
Stand facing the wall. Place your hands on the wall at your shoulder level, straighten your elbows, hinge at your hips, and begin to slide our hands down toward the floor as you walk your feet away from the wall until you take the shape of an upside down L. Once you’ve got the shape really focus on lengthening your spine by reaching your sitting bones toward the middle of the room. Get looooooong. Stay here for at least 5 breaths.
 
Prenatal Yoga Poses: Downward Facing Dog at the Wall

Dolphin Pose at the Wall

Stand up, still facing the wall. Bring your forearms to the wall. Your forearms should shoulder distance apart, parallel to each other, and your fingers will point straight up to the ceiling. Then, just as you did before, hinge at the hips and slowly lower your forearms down toward the floor as you step your feet away from the wall until your elbows are close to the same height as your shoulders. Stay for 5 breaths.

Prenatal Yoga Poses: Dolphin Pose at the Wall

Tree Pose at the Wall (Vrksasana)


Stand up again and turn to so your right side is facing the wall, a few inches away. Bring your right hand to the wall for support. Left your left heel away from the floor, bend your left knee, and bring the bottom of your left foot to the inside of your right ankle. You may stay here, using your left toes on the floor for support, or lift the foot up either below the right knee or to the inner thigh (just don’t place the foot ON the side of the knee). You may keep your right hand on the wall, as pictured, or, if you feel stable,  lift your hands overhead and extend them like tree branches. Stay here for about 5 breaths, then switch sides. 

 
Prenatal Yoga Poses: Tree Pose at the Wall, Vrksasana
 

King Dancer Pose at the Wall (Natarajasana)


Turn to face the wall. Bend your right knee so that your right heel comes toward the right side of your butt. Bring your left hand to the wall for support. Then reach behind you with your right hand and you grab your right ankle (or the pinky toe side of the foot). Flex your right foot and begin to kick the foot into the hand. Stay here, or to deepen the pose, walk the left hand up toward the ceiling. As you find more opening through the chest and right shoulder, you might even bring your chest to the rest on the wall. Stay here for 5 breaths, then switch sides.

Prenatal Yoga Poses: King Dancer Pose at the Wall, Natarajasana

Legs-Up-the-Wall Pose (Viparita Karani) 

 
If you’re in the later part of your pregnancy (20 weeks +), you’ll want to prop your torso up a little bit on a bolster or couch pillow so you aren’t laying flat on the floor (I’ll post a quick post showing a few different ways to do this soon, so please stay tuned.) Then, facing the wall, sit yourself a few inches away from the wall, put your feet up, and scootchy scootch (that’s the official term) your bottom closer to the wall so your legs can be completely supported. Close your eyes. Then, rest one hand on your belly and one hand on your heart as you take in full, deep breaths for at least 5 minutes.  
 
Pregnancy Yoga: Legs Up the Wall Pose Viparita Karani
Now, you tell me. What are your favorite poses to do when your little one naps? Or what are or were your favorites to practice with a little one on the way)?
Read more…

 

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About Spoiled Yogi

Erica Rodefer Winters is a yoga teacher who loves helping pregnant and new moms find more balance in life through yoga, meditation, self-care, and humor.

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