Category: Prenatal

Prenatal Yoga Poses Gallery

August 27, 2022
EXTENDED SIDE ANGLE
PRENATAL TAYLOR POSE
SEATED EXTENDED SIDE ANGLE
WARRIOR III
MODIFIED TRIANGLE
WARRIOR II
SPREAD FOOT FORWARD FOLD
TREE
EAGLE
TRIANGLE
HORSEE EXTENDED SIDE ANGLE
COW FACE
HERO CHEST STRETCH
EXTENDED SIDE ANGLE MODIFIED
TAYLOR’S POSE EXTENDED SIDE ANGLE
SEATED FORWARD SIDE BEND
TAYLOR’S POSE PRAYER POSITION
EXTENDED SIDE ANGLE MODIFIED

Prenatal Warrior I Pose

August 25, 2022

Warrior I For The Pregnant Body

The Prenatal Warrior I Pose Strengthens Shoulders, Stretches Inner Thighs, Hamstrings, Calves and Quadriceps

INSTRUCTIONS
  • Begin with Mountain Pose (standing position with arms at sides).
  • Leading with right foot, take a big step forward. The distance between your feet is about the length of one leg. Toes point straight.
  • Turn the left foot forward and lift heel slightly off mat. Keep back leg straight.
  • Raise your arms slowly until hands reach toward ceiling. Gently press hands together in prayer position.
  • Shoulders are stacked directly over hips.
  • Focus your gaze forward with neck long.
  • Do not raise shoulders upward.
  • Breath deeply as you hold the Warrior I pose for 20 to 30 seconds.
  • After holding, release the pose and repeat leading with the left foot.
MODIFICATIONS
  • Step feet closer if your pose isn’t steady, or you’re not comfortable with the distance.
  • Place hands in prayer position at the heart center, if your shoulders are tired.
  • Reduce holding time if you feel tired, or strained.
  • Allow back knee to bend if balance is difficult.

Prenatal Warrior II Pose

August 25, 2022

Warrior II For The Pregnant Body

The Prenatal Warrior II Pose, Strengthens Shoulders and Hamstrings, Stretches Inner Thighs, and Quadriceps

INSTRUCTIONS
  • Begin with Mountain Pose (standing position with arms at sides).
  • Leading with right foot, take a big step sideways. The distance between your feet is about the length of one leg. Toes point straight.
  • Raise your arms slowly to shoulder level. Fingers point straight.
  • Shoulders are stacked directly over hips.
  • Slowly turn your head to the right gazing at right hand.
  • Breath deeply as you hold the Warrior II pose for 20 to 30 seconds.
  • After holding, release the pose and repeat leading with the left foot.
MODIFICATIONS
  • Step feet closer if your pose isn’t steady, or you’re not comfortable with the distance.
  • Hands in prayer position at the heart center, if your shoulders are tired.
  • Reduce holding time if you feel tired, or strained.

Prenatal Core Strength: 4 Reasons Why It’s Important

March 28, 2016

Why Is Prenatal Core Strength Important?

1. Prevents and eases back ache.

2. Strengthens muscles for labor and delivery.

3. Promotes faster postnatal recovery.

4. Improves posture.

What and Where Is Your Core?

Your core is located on your torso.  These are the muscles that make up the core.

    • Abdominals
    • Back
    • Hips
    • Buttocks.

A very important deep abdominal core muscle is the Transversus Abdominus (TVA).

During labor the TVA is the muscle that pushes your baby from the uterus through the birth canal.  Unless your physician has told you otherwide, TVA strengthening exercises should be included in your prenatal exercise routine.  The stronger the TVA, the more effective a pregnant woman can push out her baby.

Core Muscles Support Your Back

Common complaints during pregnancy are low back pain, and sciatica.  Exercising the core muscles that support your spine, eases the discomforts caused by weakness in the back and abdominal muscles.

Pregnant woman can and should exercise their abdominal muscles. Exercise routines vary according to trimester, ability, and the advice of your doctor.

Prenatal Mat and Reformer Pilates

Pilates focuses on core strength.  Women who regularly practice Pilates may continue through pregnancy, as long as they modify the exercises according to trimester, and have their doctor’s permission.

If you’re thinking of continuing your Pilates routine during your pregnancy, first get your doctor’s advice, and then find a Pilates teacher who can safely guide you through prenatal Pilates Mat, or prenatal Reformer exercises.

How Do You Know Which Exercises To Do?

Take the guesswork of prenatal exercise by joining a facility that offers prenatal group exercise classes, , hire a certified personal trainer, Yoga or Pilates instructor.  A trainer will design exercise routines for each trimester of your pregnancy, so that you get the best and safest workout experience.

Typical Prenatal Core Exercises

  • Down Planks
  • Side Planks
  • Kegels
  • Pelvic Tilts
  • Step-Ups
  • Back Exercises with Tubes and Bands
  • Abdominal V-Sits on BOSU Balance Trainer
  • Prenatal Pilates
  • Prenatal Yoga
  • Prenatal Push-Ups
  • Modified Prenatal Abdominals

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer.  Irene owns this website, and writes all the blog posts.  For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore, and TourDeCore.com.