The best exercises for pregnant women

The best exercises for pregnant women:

We have made a selection of the best exercises for pregnant women. Apart from these Yoga poses for pregnant women there are others, of course. We will include some, but with those of this post you have more than enough.



half moon asana for pregnant women

1.Asana of the Crescent

It is one of the best exercises for pregnant women to do in the first trimester. We include it among the 9 simple asanas to relieve back pain, and it is here not yet to relieve, but to prevent. Even so, you can do it at any time during pregnancy.

- Stand on your WideMat, with your back straight and take a deep breath.

- Raise and stretch your arms, which reach above the head. Hold the air.

- Arches the body to the right, and expels the air.

- Make a breathing cycle and repeat the asana to the other side.

2. yoga posture for pregnant women

Yoga posture of La Montaña

It is one of the best exercises for pregnant women to do in the second trimester.

- Standing on your WideMat, open your legs so that they are at hip height. The arms rest on the sides, with the palms facing the thighs, while keeping the back straight and stretched.

- Keep your head straight facing the horizon. Swing from side to side, slightly. Hold on for 30 seconds to 1 minute. And do several repetitions.



Yoga poses for pregnant women

3. The Easy Asana, a basic yoga asana for pregnant women

It is one of the best exercises for pregnant women to do in the third trimester. Especially recommended for the third trimester because it is an asana very associated with meditation and relaxation so necessary when labor is approaching.

- Sit on your WideMat and cross your legs. Keep the chin parallel to your WideMat. Do several breathing cycles 5-10-10 (inspire-hold-exhale).



utkata konasana

4. The Goddess, a posture to prepare your legs during pregnancy

It is one of the best exercises for pregnant women to do in the first trimester because it strengthens the legs a lot and prepares you to withstand the extra pounds that are coming.

- Standing up, spread your legs a lot. Bend your elbows and put them at shoulder height. Turn the palms of your hands towards your head. Inhale deeply.

- Turn your feet out (whatever you can). Bend your knees to lower the body as close to the WideMat, slowly, while exhaling. Keep your head straight.

- Complete 3 breathing cycles 5-10-10.



exercises for pregnant women

5. Triangle version for pregnant women

It is one of the best exercises for pregnant women to do in the second trimester. We have adapted it a bit to be one of the positions for pregnant women, very good exercise in pregnancy.

- Stand straight on your WideMat, spreading your legs a lot. Turn one foot (d) so that it points towards your side and the other (i) about 15 degrees.

- Arches the body to the right. Rest your right arm on your knee. The left arm above the head.

- Hold up to 10 seconds. Then to the other side and repeat.



yoga poses the diamond

6. The Diamond, a very complete yoga exercise for pregnant women

It is one of the best exercises for pregnant women to do in the third trimester, because it is physically demanding. It is also good for the back, that at this point it is possible that it hurts or you feel discomfort.

- Get on your knees on your WideMat, with your knees quite apart, but let your feet touch each other.

- Lie back, and support the buttocks on your heels. The palms of the hands on the thighs and back straight. Looking ahead.

- Perform two breathing cycles 5-10-10.

7.La Silla, a yoga posture to strengthen your legs

It is one of the best exercises for pregnant women to do in the first trimester, for the same reason as the Goddess Asana: it will strengthen your legs a lot and you will appreciate it. If it costs too much, rest your back on the wall, but try to do it as follows.

- Standing on top of your WideMat, with your feet apart at hip level.

- Fill the lungs and raise the arms above the head, which are parallel and with the palms facing inwards. Pull your shoulders back, and extend your back.

- Exhale and bend your knees at an angle of 90 degrees (if you can not do so much, nothing happens) without bringing your knees forward, which should be at the height of the toes.

You can include this asana among the exercises for pregnant women in the second trimester, while looking strong. If not, rest your back on the wall.

8.The Cat: a yoga posture to relieve your back

It is one of the best exercises for pregnant women to do in the second trimester.

- Put your palms on your WideMat, while leaning on your knees. Straight back, and inspires.

- Hold the air while arching your back, raising it as much as you can. The hands are still on the WideMat.

- Lower your head, and perform a breathing cycle 5-10-10.

9.Dandasana, a perfect asana for the third trimester of pregnancy

It is one of the best exercises for pregnant women to do in the third trimester

- Lie on your WideMat and stretch your legs and toes. Press your knees down with your hands.

- With your hands at your sides, and palms on your WideMat, stretch your spine, with your head facing the horizon. Now bring your hands to your thighs.

- Breathing 5-10-10.