During pregnancy the uterus and the entire pelvic floor endure a great amount change. Conditions like incontinence, constipation or sinking of the uterus can happen if your uterus as well as the supporting muscles are weak.
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Moderate exercise, from walking to swimming, will help strengthen the muscles that support your uterus. This will relieve common
pregnancy complaints and complications like backache, swollen ankles, and fatigue.
There are specific yoga poses that can also effectively prevent some of these complications. Check with your health care giver before trying out these suggested yoga poses.
Squatting
Squats open the pelvic area and
strengthen your legs. Stand tall with your feet a little bit wider than shoulder width. Place your hands to your hips. Inhale and lift your heels of the ground as you stretch up. Exhale and slightly bend the knees to a squatting position and press your heels to the ground.
Cat-Cow Stretch
The Cat-Cow Stretch helps tone your reproductive system. Start on all fours, hands in line with your shoulders and your hips above your knees. As you inhale, lift your chest up, raise your head, tilt your hips up and arch the spine. On your exhalation, slowly move your head down, round your back as you contract your buttock muscles.
Baddha Konasana
Baddha Konasana relieves tension from the inner thighs,
relax and open the pelvis. Start by sitting with your back against the wall. Bend both knees and bring the soles of your feet together. Breathe in and out in this position while fully relaxing your pelvis.
Upavistha Konasana
Upavistha Konasana
strengthens the groin muscles. Sit comfortably on the floor or on folded blankets. Separate your legs as wide as it is comfortable. Place both hands in front of you on the floor for support as you carefully bend forward from the hips with a straight back.
