Poses for Pregnant Women from a Lying Position

Classification of exercises

Choose lying asanas depending on how comfortable you are in a particular trimester. In the early stages, you can practice on your stomach, gradually transitioning to exercises lying on your back or side.

Also remember that favorite asanas you don’t want to give up can simply be modified. For example, if you previously lay on your back and now it’s uncomfortable, you can switch to a semi-reclining position with a pillow, etc.

Lying down asanas: what do you need?

Lying down yoga requires a minimal set of items. Don’t worry about having to travel and buy special equipment. All “gear” and tools can be replaced with regular household items.

To begin, perform the asanas on a flat surface. Ideally, on the floor. Spread out a mat or whatever is on hand, a blanket or throw.

Important! Ensure that the surface is non-slip relative to the floor. The size should be such that there is still up to thirty centimeters of space to the edge of the mat.

Thickness – up to a centimeter. Note that the mat does not slip even when moisture gets on it. This is very important for the expectant mother to increase stability.

You can purchase tools that help with easier versions of poses. For example, yoga blocks, bolsters. Or you can use regular couch cushions, as well as thick stable books (for example, to place under your hips).

We thoroughly cover the techniques in online classes available in the personal account at ‘MomsLab’.

Pregnancy Asanas: Shavasana and Relaxation

Savasana – at first glance, seems like an easy pose. However, keep in mind that the main work here occurs not only on the physical level but also on the mental level. The latter is often the most challenging part of the asana.

Initially, it is better to perform the “corpse pose” with meditative audio support. In the “MomsLab” personal account, you will find a whole list of relaxation audio exercises organized by day.

The asana is performed in a static position, moving is undesirable, and all work should be directed towards the state of the mind. Proper savasana calms, gives a sense of rest, and eliminates unstable negative moods.

Trainers usually place savasana at the end of the practice to release tension from all parts of the body. However, you can perform it at home at any time when you feel you need to rest.

In the early stages, we perform savasana in the usual way:

1. Lie on the mat, fully align your spine, extend your neck in line with the spine.
2. Slightly spread the palms to the sides and turn them upwards. Feet are slightly apart.
3. Close your eyes and relax to the sounds of meditation.

In the last trimester, savasana can be performed differently:

1. The woman lies on her left side to avoid compressing the inferior vena cava.
2. Place a pillow or a rolled-up blanket under the right side.
3. Similarly, for comfort, pillows can be placed under the knees.

If it’s still comfortable to perform the regular version of savasana:

1. Lie on your back via the side.
2. You can keep the legs slightly bent. Or keep one leg straight and place the other on a pillow or rolled-up blanket.

Other yoga poses lying on the back

The following poses also have a good effect:

• Supta Baddha Konasana – Reclined Butterfly Pose. A very comfortable pose for hormonal balance. To perform, place a bolster vertically under your back, lie over it, draw knees bent and spread apart, bringing the soles of the feet together near the hips.

• Supta Virasana – gently stretches the front of the thigh, eases nausea and varicose veins. Sit so that your shins are under your thighs, and your buttocks gently press on the heels. Slowly lean back – feel a gentle stretch in the front of your thighs. For additional comfort, you can create a “support” of pillows and blankets behind you to reduce the pressure.

• Supta Parivritta Garudasana – a pleasant pose for stretching the back and relieving cramps. To perform it, lie on your back and extend your arms to the sides. Bend your legs at the knees and entwine them so that the left is under the right. Move your legs first to the left side, turning your head to the right. Do the same on the other side.

Supine asanas during pregnancy are considered quite safe and usually do not cause discomfort. However, it’s important to focus on your comfort level as your belly grows. If it’s uncomfortable or unpleasant to be in the pose, shift to more relaxed sitting or semi-reclining positions. It is recommended to use “aids”: pillows, blankets, bolsters.

Yoga lying on the stomach during pregnancy

In most cases, pregnant women are not recommended to perform poses on the belly. Don’t worry, they can always be resumed during recovery (Shalabhasana, Bhekasana poses work great)! Now let’s talk about some approved poses that can be done in the early stages:

• Jestikasana – resembles Shavasana, but is performed on the stomach. The forehead rests on the mat, hands are intertwined and placed behind the head. The pose is preferable if there are spinal diseases.
• Matsya Kridasana – a very pleasant pose that relieves tension from the legs and lower back, and helps combat constipation. To enter the asana: lie on your stomach, hands intertwined under the head, bend one knee, and place it near the body. Without unlinking your hands, bring one elbow to the knee.
• Bhujangasana – this pose helps stretch the abdominal muscles and elongate the spine. However, during pregnancy, especially in the second and third trimesters, it is not recommended to enter this pose.

Side-lying Yoga

Anantasana pose positively affects the pelvic area, relieves back pain, and relaxes the abdomen.

Technique for pregnant women:

1. Roll onto your side from Shavasana, keeping your body in a straight line.
2. Place your hand under your head
3. You can bend the supporting leg slightly at the knee. Raise the other straight leg upwards.
4. Grab the foot with your hand or assist yourself with a strap or elastic band.

Hold for about 20 seconds, bend your legs, and turn to the other side via your back. Repeat on the other side.

Lying Poses: Safety Technique

Every movement should be performed with gentle breathing technique. Always treat your body with care:

– remember the regularity – only then will you feel the effect of the practice;

– perform exercises no earlier than an hour after eating;

– yoga is a slow practice, do not force your body;

– always consult with a doctor about the poses allowed in your semester;

– if it hurts or feels uncomfortable – stop immediately;

– do not neglect auxiliary tools – pillows, throws, blankets, yoga blocks, and bolsters.