![\"Relaxing](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnancy-yoga-young-pregnant-female-exercising-fitness-mat-home_11zon-1024x683.jpg\")
<\/figure>\n\n\n\nAdditionally, pregnant women experience an incomparably greater physical and psychological load. Relaxation poses, on the other hand, restore energy by reducing the levels of the stress hormone – cortisol. This has a positive effect on the health of both the mother and the child.<\/p>\n\n\n\n
You can find full video lessons in the personal account of the online program for pregnant women “MomsLab”. For now, let’s get acquainted with the basic relaxation poses.<\/p>\n\n\n\n
Relaxation Pose in Yoga<\/h2>\n\n\n\nShavasana – the most accessible pose<\/h3>\n\n\n\n
Shavasana is usually practiced as the final stage in a set of exercises.<\/p>\n\n\n\n
The classic shavasana is performed on the floor on a mat. You can place one blanket underneath yourself and cover yourself with a second blanket for extra comfort.<\/p>\n\n\n\n
How to perform it? A woman lies on her back. Legs and arms are slightly spread apart, with palms facing upward. Eyes are closed, focusing on breathing.<\/p>\n\n\n\n
Visualize tension leaving the body from head to toe. Ensure the body is stretched in a straight line, without tension in the neck. If lying on your back is uncomfortable, a pillow can be placed under one side, as well as under the head and back, to be in a half-reclining position.<\/p>\n\n\n\n
Remain in shavasana for at least 10 minutes. Catch and acknowledge each distracting thought. Promise yourself to think about it later, until the mind becomes completely empty.<\/p>\n\n\n\n
It’s beneficial to incorporate meditation practices during shavasana. You will find them in the \u201cMomsLab\u201d program.<\/p>\n\n\n\n If you are already familiar with the classic “butterfly” pose, performing it will be easy. It’s best to enter this asana 30 minutes before sleep to improve sleep onset.<\/p>\n\n\n\n Place a pillow or a blanket folded several times under your head and chest. Bend your legs, spread your knees to the sides, and keep your feet together under your hips. If you feel discomfort in the hip joint, don’t hesitate to place pillows under your knees. The asana will still be effective.<\/p>\n\n\n\n Important! Exit the asana as smoothly as possible to avoid injuring joints and stretched tendons.<\/p>\n\n\n\n The pose facilitates the opening of the pelvic area, gently preparing the expectant mother for childbirth.<\/p>\n\n\n\n Sit on the floor with your back straight and the crown of your head facing up. Bend your legs so that your knees are pointing in different directions. As in the previous asana, your feet should be together in front of you, closer to the pelvis.<\/p>\n\n\n\n To make the exercise easier, you can place a firm support under your pelvis. If you find it difficult to keep your back straight, start performing the exercise against a wall.<\/p>\n\n\n\n During pregnancy, this pose will be particularly useful. Firstly, it is very effective at the first signs of varicose veins, and secondly, it alleviates swelling and unpleasant tension in the legs.<\/p>\n\n\n\n These properties are due to the fact that during the pose, blood “flows back” to the abdominal area and the heart. The brain is enriched with oxygen, and circulation in the legs is restored after leaving the pose. You will feel general relief and a surge of energy.<\/p>\n\n\n\n Set up your practice space by the wall. Place a high pillow under your pelvis, and lay a soft mat or blanket perpendicular to the wall. Lie on the mat sideways first, bending your legs. Carefully turn onto your back, bending and lifting your legs so that they are fully extended along the wall. Hands are open to the sides, palms facing up. Exit the pose in reverse order – bend your legs and turn to the side.<\/p>\n\n\n\n Staying in the pose for too long is not recommended if you have high blood pressure. For beginners, 3-5 minutes will suffice.<\/p>\n\n\n\n When practicing yoga without an instructor, it’s important to follow proper technique and safety rules:<\/p>\n\n\n\n We hope that the practice brings you only pleasant sensations and helps you thoroughly prepare for childbirth!<\/p>\n","protected":false},"excerpt":{"rendered":" Yoga for Relaxation and Benefits The simple poses discussed below will not only help to soothe the nervous system but also relieve ‘tense’ areas of…<\/p>\n","protected":false},"author":11,"featured_media":6373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[49,47,45],"tags":[],"class_list":["post-3159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prenatal","category-womens-health","category-yoga-2"],"yoast_head":"\n![\"Relaxing](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-woman-doing-prenatal-eka-pada-rajakapotasana-yoga-pose_1163-1692-1024x682.jpg\")
<\/figure>\n\n\n\nReclining Butterfly<\/h4>\n\n\n\n
![\"Relaxing](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-woman-doing-prenatal-yoga-camel-pose_1163-1707-1024x682.jpg\")
<\/figure>\n\n\n\nClassic Butterfly<\/h4>\n\n\n\n
![\"Relaxing](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-woman-doing-prenatal-yoga-hero-pose-virasana_1163-1696-1024x682.jpg\")
<\/figure>\n\n\n\nBent Candle Pose<\/h4>\n\n\n\n
![\"Relaxing](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/adult-woman-doing-yoga-home_23-2148756407-1024x682.jpg\")
<\/figure>\n\n\n\nSafe Yoga for Stress Relief<\/h3>\n\n\n\n
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