Hatha Yoga for Pregnant Women: Leg Stretching

Many women wonder if it’s safe to do stretching exercises during pregnancy. Our answer is yes, and leg stretching poses can help. Performing simple poses daily can increase hip joint flexibility and ligament elasticity, which is especially beneficial before the upcoming birth.

Yoga for leg stretching, especially if you aim to do the splits, promotes the extension of the hip, ankle joints, and certain sections of the spine. Remember not to stretch the knee joint, as it supports the body—gently stretch the muscles around it instead.

Yoga for Legs for Pregnant Women Requires Adhering to Certain Rules:

• Do a warm-up focused on warming up the muscles.
• Perform the asanas slowly, without jerking.
• If you experience severe discomfort, stop performing the asana.
• Assess your capabilities and control the load.

Exercise Routine

We want to remind you of the importance of breathing during stretching exercises. When muscles stretch, you will inevitably feel some pain. Remember – any pain can be “breathed through.” Close your eyes, focus your attention on the part of your body where tension is felt, and mentally “breathe through” the muscles and tendons. Your breathing should be even and calm, and gradually the tension can be increased.

So, what asanas exist for leg stretching? We suggest performing the entire routine for more effective work with muscles and tendons:

1. Conduct a warm-up, making sure to engage the knee and hip joints.
2. Utthan Pristhasana, or Lizard Pose: Kneel on the mat, supporting yourself with straight arms, bring your bent right leg forward, placing your foot just beyond the hands. In this position, roll your body forward and backward, slightly moving the knee of the bent right leg to the side. Fix the pose by extending the left hand to the side for support or lower onto your forearms, placing your palms on the mat in front of you, aiding in stretching the muscles along the side of your body.
3. Eka Pada Kapotasana, or Pigeon Pose: place your left knee on the ground and slowly lean forward, resting your hands on the mat. Bend your right leg and extend it forward towards your hands, touching the floor with your shin, place the leg in front of you. Stretch your left leg behind your body. Hold for a few seconds, then return your right leg back, slightly lifting it upward for muscle relaxation. Repeat these movements several times. After that, sitting on the floor with your left leg pulled back, try to assume the pose in any of the following ways:

• with the help of your hands, place your right leg bent at a right angle in front of you, so that your stomach can comfortably fit into the space between the thigh and shin;
• bend your right leg, pressing the foot to the perineum.

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Lower yourself onto the forearms of both arms, trying to relax, hold for 3-5 cycles of calm breathing.

4. Baddha Konasana, or Butterfly Pose. Sit on the floor or mat, placing a cushion under your pelvis for comfort. Keep your back straight. Bend your legs at the knees, join the outer surfaces of your feet as if opening them upwards, and spread your knees to the sides. Gently press on your knees with your palms, trying to lower them closer to the floor. Alternate pressing on your legs with relaxing them, so your bent legs move like butterfly wings. Don’t try to lower your knees to the floor on the first attempt; your muscles should stretch gradually, without any pain. Perform this asana for as long as it feels comfortable.

Completing a yoga stretch routine for the legs is beneficial when seated in Siddhasana. The heel of one foot is pressed to the perineum, the other foot covers it, the back is straight, and the hands rest on the abdomen. The star pose is considered ideal for meditation, allowing you to breathe calmly and listen to your body while simultaneously stretching the muscles of the knees and ankles. Yoga video tutorials help pregnant women gently work on muscles and ligaments at home, preparing them for mastering the splits.

Yoga for leg stretching, preparing ligaments and muscles for a split, improves blood supply to the abdominal organs by increasing the mobility of the sacrum and pelvic bones, has a positive effect on the genitourinary system and intestinal peristalsis, helping to relieve constipation that occurs during pregnancy. Practicing yoga straightens the spine and opens up the chest area, making it easier to breathe, strengthening the muscles of the buttocks, abs, and legs.