Yoga for Pregnancy: 12 Moves in 12 Minutes

Merry Christmas to all who celebrate! This blog post is more Christmas present than factual blog post: A quick, easy yoga sequence for moms in their third trimester.

Whether or not you are pregnant, treat yourself to a quiet 12 minutes of yoga, letting your body take as much or as little time as needed in each position. I recommend roughly 1 to 2 minutes each, changing position as necessary for your comfort.

I created this sequence from a list of postures featured in a fantastic article in the December 2015 Green Journal that examined safety of yoga in the third trimester. Dr. Polis, Dr. Gussman, and Dr. Kuo enrolled 30 women to assume 26 yoga poses while they monitored the women’s vital signs and the baby’s heart rate. All the women were between 35 and 37.9 weeks pregnant. 40% of the women regularly participated in yoga, 32% were familiar with yoga, and 28% had no yoga experience. Nevertheless, all of the women were able to complete the poses, and there were no falls or injuries. The women’s vital signs (heart rate, blood pressure, oxygen saturation, and temperature) were stable before, during, and after the yoga session. The fetuses’ heart rate tracings were also all great before, during, and after.  

The authors even included a few poses that some yoga experts thought would be dangerous for pregnant mothers: Child’s Pose, Corpse Pose, Downward Facing Dog, and Happy Baby Pose. All of them showed no signs of problems! This is fantastic news for all the pregnant yogis out there. And- for those of you who haven’t tried yoga, it’s a great way to get in your recommended moderate-intensity work out.

The authors did use a few precautions. (1) Stop poses if you are uncomfortable. (2) Rest between poses if you need a break. (3) Use blocks, chairs, or a wall to assist with balance and body alignment, especially since your center of gravity changes in pregnancy. (4) Do not lay flat on your belly (prone)- ouch!

I hope you enjoy this simple, relaxing, and quick yoga sequence! Happy Holidays!