Pregnancy and Yoga: Tips for Yogis Bringing Other Yogis into the World

Tuesday, May 14, 2019 | 3:24 am

Pregnant Yoga 2Yoga aficionados may have already heard about the benefits of practicing the stretching exercises during pregnancy. But for those who are newbies to the mindful workout, a little education may be in order.

Pregnancy is a tough nine months full of challenges for every part of your body and mind. Yoga is a great way to relax and keep yourself strong throughout the wonderful – yet exhausting – process.

As well as some of the less complex stretches, there are a number of breathing exercises that will help prepare you for labor and reduce any pregnancy-related pain.

The professional staff at Indigo Yoga would love to help you know all of these exercises. Here are a few they can teach you that will help make your pregnancy more tolerable:


This exercise helps to increase the flexibility of the spine and is carried out on all fours. You need to behave as if you are a table with your back being the table top and your hands and feet the legs. As you breathe in, tilt your head back and raise your tailbone. Take a few deep long breaths then drop your chin and arch your back. Return once again to the table posture and repeat several more times.


This posture is particularly great for constipation. It requires you to stand with your feet about hip distance apart. Breathe in and put your left arm up, pointing your fingers towards the ceiling. As you breathe out, bend to the right, keeping that left arm raised up. If your neck is feeling good, you can turn your head to look up at your left hand. Repeat on the left side with the right arm raised. And remember to breathe slowly.


If you are having issues with balance and/or stamina, this one is for you. Again, you need to stand with your legs a little wider apart this time. Turn your right foot out to a 90 degree angle and the left foot in a little bit (about 15 degrees). Raise both of your arms until they are shoulder height. Bend your right knee and turn your head to look to the right. As you breathe in and out, try to push the pelvis down as far as you can. Repeat on the other side.

Bhramari Pranayama

Also known as bumble bee, this breathing exercise is done sitting down. Close your eyes and become aware of your surroundings. Place your index fingers on the cartilage between your cheek and ear. Breathe in and as you breathe out, gently press on the cartilage. Repeat while making a loud humming sound. Continue for a number of times.

Nadi Shodhan Pranayama

This exercise is simple alternate nostril breathing. Again, you need to be sitting up straight with your eyes closed for ultimate relaxation and concentration. Place your left hand on your left knee with either your palms facing the ceiling or your thumb and index finger gently touching. Then put the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring and little fingers on the left nostril, and the thumb on the right nostril. Press your thumb to close the right nostril and breathe out through the left. Repeat but this time, close the left nostril. Do this for around ten times.

Visit Indigo Yoga, and be taught these and more safe exercises and poses by a professional yogi. Although the majority of yoga is safe for a pregnant woman, experts of advise you to visit a doctor before taking a class.

Indigo Yoga is located at 1968 Lake Ave., Unit 103, in Pasadena. For more information, call (626) 223-2045 or visit









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