Navigation
Prenatal yoga is commonly mistaken for simply light stretching and restorative poses. Whereas rest definitely performs a task, at Prenatal Yoga Heart (PYC) we method prenatal yoga with a wider goal. Our courses are designed to supply bodily problem, assist construct energy, and develop the coping abilities wanted to handle discomfort and robust sensations—invaluable instruments each throughout being pregnant and labor.
One other important objective of our courses is to assist convey the physique into steadiness. Being pregnant creates main postural shifts that always result in muscular imbalances. Many college students develop an anterior pelvic tilt with flared ribs, or the other sample with the hips pushed ahead and the tailbone tucked below. These patterns can result in again and shoulder ache, pelvic flooring dysfunction and complications. To counteract these tendencies, we give attention to strengthening the posterior chain—glutes, hamstrings, again, and deep core.
In each PYC prenatal yoga class, we weave strengthening poses all through the vinyasa movement. Let’s check out a few of our favourite practical energy strikes and the way they help pregnant our bodies.
Romanian Deadlift (RDL) / Hip Hinge
This foundational motion helps shield the decrease again by encouraging mobility by the hips somewhat than the backbone. RDLs strengthen the glutes and hamstrings, that are key elements of the posterior chain and important for pelvic help and postural alignment. Particularly throughout being pregnant, when weight distribution shifts, growing robust hip hinging mechanics helps hold the backbone impartial and scale back pressure on the again and pelvis.
Methods to do it:
- Stand with toes hip-width aside, knees gentle
- Place arms on hips or behind your head
- Hinge on the hips, sending sit bones again
- Preserve backbone impartial and chest lifted
- Press by heels to return to standing, participating glutes
- You too can do it with a “kickstand” stance to make the entrance leg work much more!
Donkey Kicks
Donkey kicks are a easy but highly effective option to goal the gluteus maximus, help hip extension, and stabilize the pelvis. Strengthening this space helps scale back sacroiliac joint discomfort and helps core management. It’s particularly useful in countering the ahead shift in posture that may happen in being pregnant, retaining the hips balanced and the decrease again supported.
Right here’s learn how to do it!
- Start in tabletop, backbone impartial
- Bend one knee 90°, elevate heel towards ceiling
- Keep away from overarching your again
- Decrease with management; repeat 10–15 reps per facet
- Modify with blocks below forearms or sub with bridge if wanted
*Modify by placing blocks below forearms for college kids with wrist points.
*For college students with SI (sacroiliac) or pubic ache, skip this one and do bridge with a block as a substitute.
Bridge with Block
Bridge pose works a number of muscle teams without delay, making it an amazing all-in-one strengthening train. It tones the glutes and hamstrings, and when a block is added between the thighs, it additionally prompts the adductors (internal thighs). This pose helps preserve a lengthened backbone and managed pelvis—key for supporting each the low again and pelvic flooring throughout being pregnant.
Right here’s learn how to do it.
- Lie in your again, knees bent, toes flat
- Place a block between your thighs
- Squeeze block and elevate hips specializing in lengthening the decrease again and taking your tailbone in the direction of your knee pits.
- Decrease with management and repeat
Reverse Clamshell
Reverse clamshells are particularly necessary for pregnant and postpartum our bodies as a result of they encourage inside rotation of the thigh bones. This motion helps widen the sit bones and lengthen the pelvic flooring. On the similar time, reverse clams goal the often-neglected gluteus medius and minimus, bettering lateral hip energy and contributing to pelvic steadiness, supporting a extra practical delivery and minimizing pressure within the pelvic flooring.
Right here’s learn how to do it!
- Lie in your facet, knees bent and stacked
- Place a block or towel between knees
- Carry and decrease prime ankle whereas retaining knees urgent in
- Stack hips and shoulders; elongate backbone
- Add a resistance band for extra problem
Scapula Push-Ups
Scapula push-ups are a delicate but efficient option to strengthen the higher again and enhance posture—each important for balancing the adjustments of being pregnant and the bodily calls for of early parenthood (whats up, baby-wearing and feeding!). This motion builds the serratus anterior, a key muscle for shoulder stability, which may scale back pressure within the neck and shoulders, help spinal well being and scale back complications.
Right here’s learn how to do it!
- In tabletop, preserve straight arms
- Press your arms into the ground
- Inhale and draw your shoulder blades collectively
- Exhale widen your shoulder blades aside
- Preserve head and backbone nonetheless, isolating higher again motion. This isn’t cat/cow
Reverse Limb Extension (Chook Canine)
This motion strengthens deep core muscle groups, spinal stabilizers, and the posterior chain, bettering total coordination and pelvic-lumbar stability. Chook Canine promotes steadiness and alignment, which helps stop low again ache, helps every day motion, and enhances core integrity—particularly necessary throughout being pregnant and postpartum when the physique is working more durable to keep up equilibrium.
Right here’s learn how to do it!
- Begin in tabletop, backbone lengthy
- Lengthen one leg again and reverse arm ahead
- Preserve hips sq., core engaged
- Maintain, then return to heart and change sides
- Modify by touching toes/fingertips to flooring or doing one limb at a time
You probably have SI or pubic ache, hold the again leg down and picture urgent it upward. It will create an isometric contraction of the hamstring and glute and you’ll nonetheless get the profit for the pose with out inflicting pelvic ache.
Half Chaturanga with Transverse Stomach (TA)Respiratory
This transfer combines breath and energy coaching to soundly have interaction the transverse abdominis (deep core). It builds higher physique energy, helps spinal alignment, and teaches learn how to exhale with management, an necessary instrument for labor and postpartum therapeutic. Practising chaturanga with centered respiration additionally helps college students learn to handle intra-abdominal stress and stabilize the trunk with out overstraining.
Right here’s learn how to do it!
- From modified plank with a block between the thighs.
- Exhale like blowing out candles whereas bending your elbows, hugging them into ribs
- Preserve backbone lengthy, keep away from over arching your again.
- Draw your tailbone barely downward towards the block with will assist to softly have interaction your core
- Press again to start out with out collapsing shoulders
- Strive on the wall for extra help or if you’re doming or baring down in your pelvic flooring.
Remaining Ideas: Why Strengthening Issues in Prenatal Yoga
At PYC, we imagine prenatal yoga ought to do extra than simply assist college students stretch and chill out—it ought to put together them bodily, mentally, and emotionally for the delivery and parenting journey. Strengthening the physique—particularly the posterior chain and deep core—creates higher alignment, reduces discomfort, and empowers our college students with the instruments they should really feel resilient and supported.
By integrating these sorts of poses into your prenatal apply, you’re not solely constructing energy—you’re constructing confidence, physique consciousness, and long-term well-being.
To be taught extra in regards to the Prenatal Yoga Heart and the courses that we provide. Click on beneath to view our class schedule.
Associated Studying & Listening
Podcast: Power Coaching for Being pregnant, Beginning and Past with Nicole Scheitlin
Podcast: Beginning Circulate and Stability with Gail Tully of Spinning Infants®
What’s the Distinction Between a Prenatal Yoga Class and a Yoga Class Modified for Being pregnant?