Top 10 yoga exercises for pregnant women in the last month of easy birth

What are the benefits of practicing yoga in the last month of pregnancy?

We cannot deny the great advantages that yoga brings to people. Especially in pregnant women, these benefits not only help the mother better, but also bring the perfect development to the baby.

For pregnant moms

Regular yoga practice will bring the following 8 great benefits for pregnant women.

Yoga helps bones and joints increase flexibility and mobility. Your ligaments and muscles will become more elastic which reduces the risk of cramping and soreness in the last trimester.

Helps reduce stress and limit feelings of anxiety. As a result, pregnant mothers are psychologically stable, keeping a positive attitude to deal with pain during labor.

Helps pregnant women reduce the risk of urinary incontinence, bowel and bladder prolapse.

Yoga helps to create hormonal balance for pregnant women, helps blood circulation better, minimizes water retention problems and swelling.

Improve physical health, thereby helping pregnant women sleep better.

Practicing yoga helps pregnant women control their weight without gaining too much weight. It also helps pregnant women recover quickly after giving birth.

Helps reduce the risk of preterm birth, ease breathing during labor, high blood pressure, and maintain the right amount of amniotic fluid.

Bringing peace of mind, helping pregnant mothers “connect” with the baby in the womb.

For the unborn baby

In addition to 8 benefits for the mother, practicing yoga also brings 5 benefits for the fetus as follows:

Practicing yoga helps mothers to relax, a comfortable mood will avoid harm to the fetus.

The baby was born with a normal weight, healthy, good resistance.

Increase the amount of oxygen provided to the fetus by regularly practicing deep breathing.

Stimulate the baby’s brain function right from the womb through the senses so that the child can quickly improve their intelligence.

Yoga also helps to bond mother and child even before the baby is born.

10 easiest and safest yoga exercises for pregnant women in the last month of pregnancy

Monkey has just shared with pregnant women 13 great benefits that yoga brings to both mother and baby. So what exercises can pregnant women do? Let’s find out with Monkey the top 10 yoga exercises for pregnant women in the last month.

Easy pose

The easy pose is the simplest and easiest yoga pose to do in the yoga exercises for the last month of pregnancy. Pregnant women just need to sit cross-legged, straighten their back, and clasp their hands in front of their chest. This is a position to help expand the hip area, enhance breathing for pregnant women.

In addition, it also helps pregnant women stretch the chest area, increasing flexibility for the spine. Increased concentration, balance, and composure are also positive benefits from the easy pose. You should perform the pose easily as a warm-up exercise before doing other yoga exercises.

Child Pose

This is a very comfortable and relaxing pose after a series of yoga poses that require a lot of energy as well as knowledge and skills. Baby Pose is so relaxing that most expectant mothers look forward to it and, if possible, wish they could just practice this pose during their workout.

This late pregnancy yoga exercise is beneficial for expanding your hips and thighs and stretching your pelvic floor muscles. The movement also helps reduce stress and anxiety, and helps pregnant mothers to calm down, increase relaxation to be ready to welcome the birth of their baby.

Proceed as follows:

Step 1: Pregnant mother, sit on the floor, bend your legs and sit on your heels. When you feel comfortable, extend your knees and hips, breathing evenly.

Step 2: Continue to bend forward between your thighs and exhale. Slowly widen your hips and relax between your thighs.

Step 3: Reach your arms over your head, in line with your knees. Relax your shoulders on the floor. You will feel the weight of your shoulders on the edge of your shoulders touching the floor.

Step 4: Maintain the pose whenever from 30 seconds to several minutes.

Step 5: To end the pose, relax, breathe evenly and raise your body slowly.

Butterfly pose

Butterfly pose is a sitting position that resembles a butterfly. This pose focuses on the thighs, legs, and hips, reducing stress and increasing strength. Therefore, it helps pregnant mothers in giving birth easier.

Proceed as follows:

Step 1: Sit with your back straight, legs parallel to each other and both hands on your knees.

Step 2: Bend both knees but relax to the sides, opening hips.

Step 3: With the soles of the feet touching each other, pull the heels as close to the groin as possible, that is, keep the ankles and pull the legs towards the pelvis.

Step 4: Hold the toes with both hands and hold the pose for 30-40 seconds.

Step 5: Return to the original position and continue for the second time.

Bridge pose

This is one of the yoga exercises for pregnant women in the last month to reduce pain in the lower abdomen. However, this pose is quite difficult for pregnant women who have not practiced or rarely practice yoga. Because this position easily affects the back spine, some pregnant women with big belly should not practice this pose.

Proceed as follows:

Step 1: Pregnant women sit firmly on the floor, legs straight in front and hands on the floor right behind hips to keep balance for the body.

Step 2: Slowly bend your head, pulling your legs as close to your hips as possible.

Step 3: Grasp your feet (or press on the floor if your hands can’t reach them), then gently move the knee joint up and down 20 times.

Squat posture

As the name suggests, this is the position where pregnant women will squat, clasping their hands in front of their chest. This pose eliminates tension between the shoulders and spine. Increases oxygen delivery to the placenta, widens the pelvis and collarbone. In particular, this yoga exercise is also recommended by doctors during childbirth.

Proceed as follows:

Step 1: Spread your feet wider than your shoulders and put your hands together in front, toes rotate horizontally to the sides.

Step 2: Then lower the center of gravity down like a squat, so that the mother’s elbows touch the knees of the legs.

Step 3: Hold this movement for about 60-90 seconds, then return to the original position and do it again.

Sitting position with legs extended forward

The sitting position with legs extended forward is one of the exercises to train the lower back. Yoga for pregnant women in the last month also has the effect of expanding the pelvic area, reducing pressure and helping to reduce pain in the lower back.

Proceed as follows:

Step 1: The pregnant mother sits with her legs extended straight forward, straightens her back, and relaxes her toes.

Step 2: Raise your arms straight up towards the ceiling.

Step 3: Inhale and stretch the spine. Exhale, bend forward and bend at the hips. Inhale to stretch the spine, exhale to deepen the bend.

Step 4: The pregnant mother keeps her neck naturally, does not raise her head to look up, and relaxes completely.

Step 5: Stretch your arms as far as you can, you can grab your ankles, shins or anywhere you can reach. Hold the pose for about 5 breaths and return to the starting position.

Curved pose

Bending is one of the poses for pregnant women who love Yoga and have practiced since before pregnancy. This position helps the mother expand the pelvic area, helps the baby lie in the right position in the uterus and has a more comfortable space for the baby to turn.

Step 1: Pregnant mother, lie face down on the yoga mat. Hands down at the same time 2 legs closed.

Step 2: Slowly move your hands up to shoulder height and place your palms on the floor.

Step 3: The pregnant mother lifts her body up with her hands gradually, inhale and lift her head up, arms bent at the elbows.

Step 4: The pregnant mother tilts her neck slightly back so that she becomes a cobra-like pose while expanding her shoulders.

Step 5: Hold the pose for 15 to 30 seconds with normal breathing. Then gradually increase the time according to the body’s tolerance.

Step 6: Relax your body, return to a prone position, hands next to your head and breathe evenly.

Lotus meditation pose

Meditation is a posture that brings calm, concentration and is very beneficial for health. Lotus meditation is a yoga exercise for pregnant women in the last month to help pregnant women improve their digestive system, reduce pain and make blood circulation better.

Proceed as follows:

Step 1: Pregnant mother sits upright on the exercise mat, straightening her legs forward.

Step 2: Bend the right knee, place the ankle on the thigh with both hands, and place the right heel close to the abdomen and up. Continue doing the same with the left leg.

Step 3: When your feet are comfortably placed on your thighs and both legs are crossed, you can place your hands in any position you want.

Step 4: Keep your head straight and breathe deeply.

Step 5: Hold the pose for 1-5 minutes and longer if you want to meditate.

Warrior Pose

Warrior pose is a pose where pregnant women practice standing, spreading their arms like a warrior. This yoga pose helps pregnant women reduce back pain significantly, especially in the last month of pregnancy.

Proceed as follows:

Step 1: Pregnant mother standing upright, step right foot back and toe pointing to the right. Mom’s front leg is bent and still keeping the toes facing forward.

Step 2: Spread your arms wide to the sides, parallel to the shoulders and parallel to each other.

Step 3: Focus your eyes on the fingers in front of your face.

Step 4: Hold for about 30 seconds, then return to the original position and switch legs.

Half dove pose

Half pigeon pose is a yoga exercise for pregnant women in the last month to help pregnant women relieve sciatica and reduce the pain of pelvic pain. This position also helps to widen the hip bones, stabilize the baby’s position and help the baby lie more comfortably.

Proceed as follows:

Step 1: Pregnant women bend forward so that the upper body presses on the right leg.

Step 2: Shift your body weight onto your right leg and lower your forehead to the mat.

Step 3: Try to align your hips so that they are perpendicular to the floor.

Step 4: Raise your upper body straight and place your hands face down on the mat and level with your hips.

Step 5: To end the pose, bend your left leg and take a step back to return to downward facing dog.

Step 6: Do the same with the other side.

What should a 9-month pregnant woman do yoga?

To be able to get all the benefits of yoga, pregnant women need to practice right, practice enough, and practice well. Besides, yoga exercises for pregnant women in the last month should note the following points:

It is necessary to consult a doctor about whether the mother’s health is eligible to practice yoga, especially in the last month of pregnancy. And only practice with the consent of the doctor.

If the mother is a lover of Yoga and practiced before pregnancy, but still need to consult a doctor, not practice it on your own.

Only practice the right movements and exercises. Each pregnant woman has a different body and health, so each person is suitable for different types of exercises. You should not rigidly apply all the exercises of others.

Exercise combined with regular rest. Mothers should not exercise too much, for too long. Instead, take short breaks for mom to recover.

Practice with 100% concentration and comfort.

The start-up phase must not be skipped. Warming up the joints and related muscles will help the mother get used to the intensity of the exercise, absolutely not to be ignored because it is easy to cause a stroke.

Always exercise with a glass of water by your side. Avoid getting dehydrated.

When should 9 months pregnant women not practice yoga?

Practicing yoga is good but not 100% safe, the above notes help pregnant women be safer during practice. However, not all pregnant women can do yoga exercises for the last month of pregnancy.

If pregnant women have one of the following conditions, they should not practice Yoga:

Have high blood pressure or have been diagnosed with preeclampsia by your doctor.

Have had a miscarriage or are at high risk of miscarriage.

Amniotic fluid breaks or labor begins.

Vaginal bleeding, unusual vaginal pain, or discomfort.

Nausea, dizziness, headache and other symptoms.

If pregnant women have these 5 symptoms, it is not recommended to practice Yoga. Instead, pregnant women can do gentle activities such as massage or walking.

So Monkey has shared 10 yoga exercises for pregnant women in the last month in great detail. Pregnant mothers, please choose the exercises that are right for you, combined with the notes to have a safe time to practice yoga.