The journey of pregnancy and childbirth is a joyous one, but that doesn’t mean it doesn’t have its fair share of aches and pains. As an expectant mum’s body undergoes months of changes, she has to deal with symptoms such as back pain, nausea, headaches, and shortness of breath.

Prenatal yoga has become a popular option as both a pregnancy-friendly exercise and wellness routine as well as a form of pain relief. Here at Viniyoga, we offer prenatal yoga classes for expectant mothers in Singapore and around the world to support you during your pregnancy. Our online yoga classes are conducted in 1:1 sessions with a trained Viniyoga instructor, so you can experience individualised care and attention in a private setting for your own comfort.

Here are some  prenatal yoga poses that might be covered in class which you can also do at home for pain and discomfort relief:

1. Tadasana (Mountain pose)

Tadasana is a standing asana that can help to stretch, elongate, and strengthen your spine in order to improve your balance and posture. During the first trimester of pregnancy your body’s centre of gravity will be changing to accommodate your growing baby bump, and this yoga pose can help you adjust to this major change.

• Stand with feet together and arms by the sides

• Inhale and raise arms over your head, interlocking your fingers with palms facing upwards

• Exhale and place hands over your head

• Inhale and stretch your arms and upper body upwards

• Repeat and slowly feel the stretch across your entire body

2. Marjaryasana-Bitilasana (Cat-cow pose)

Back pain is one of the most common symptoms felt during pregnancy which is why prenatal yoga has a strong emphasis on strengthening the core, pelvic, and back muscles.

Marjaryasana-Bitilasana (cat-cow pose) helps relieve back and shoulder pain as well as opens up the hips – helping you prepare for childbirth and delivery. It is suitable even in the second or third trimester when your bump has grown a little bigger.

• Get on all fours with hands flat on your mat, shoulders above your wrists, and hips above your knees

• For Marjaryasana (cow pose), inhale and lower your belly downwards as you raise your butt and lift your head – it should feel like you’re pulling your belly to the ground

• For Bitilasana (cat pose), exhale and draw your belly in as you arch your back into a curve, while lowering your head to look inwards at your belly

• Alternate between poses, while keeping your breathing steady

3. Baddha Konasana (Bound angle/Butterfly pose)

Prenatal yoga can be practiced even during your final trimester of pregnancy, and Baddha Konasana one such pose that can help prepare you for labour and delivery. During this period it’s important to prepare your body for childbirth by focusing on strengthening your hips and thighs. This can make labour easier later on while providing some much needed pain relief.

• Sit on the floor with your legs stretched out, and then bend your knees and pull your heels towards your pelvis (It’s okay if you can’t fully do this due to your belly bump)

• Drop your knees sideways and relax your thighs and hips

• Grasp your big toe or ankle to help pull your heels closer together

• Hold the post for up to 5 minutes and repeat; over time, your hips and thighs should feel more relaxed and flexible

Find out more about our Prenatal Yoga Classes

Viniyoga’s prenatal yoga classes can help expectant mums in Singapore maintain their health and wellness during pregnancy and after childbirth. Our yoga tradition takes a holistic approach to health and wellness and each prenatal yoga class will include several yogi techniques to help support you throughout this lifechanging experience called pregnancy.

Our online private sessions are designed to ensure you feel comfortable throughout the class, and our instructors will be able to suggest alternative modifications to suit your needs. Get in touch to find out more.