5 Daily Moves For A Healthy Pregnancy And Smooth Birth

Daniela Knaan

UX/UI Designer at - Adobe

You need only 10-15 minutes daily to make a big difference! I cannot emphasize this enough- It is always better to move 10 minutes a day than to wait forever to have the chance to do a whole 60-minute yoga class!

If your days are busy, I understand. But make time for those few minutes of doing a good thing for yourself and your baby.

As you embark on this incredible journey of pregnancy, the importance of movement and mindfulness cannot be overstated. Your body is undergoing extraordinary changes to nurture and support the life growing within you. This is why integrating movement and mindfulness into your daily routine is more than important—it is essential for both your well-being.

Movement, especially through gentle prenatal yoga, helps to keep your body strong and flexible, preparing you for the physical demands of labor and childbirth. It alleviates common pregnancy discomforts such as back pain, swelling, and fatigue, making you feel more comfortable and energized. Additionally, movement improves circulation and supports optimal fetal positioning, which can contribute to a smoother delivery.

Mindfulness provides a sanctuary of calm amidst the whirlwind of emotions and changes. Through mindful breathing and meditation, you can connect deeply with your baby, fostering a sense of peace and emotional balance. This practice helps to reduce stress and anxiety, enhancing your overall mental health. Mindfulness also empowers you to listen to your body’s needs and embrace the transformative experience of pregnancy with grace and awareness.

5 Poses

There is no ideal situation for practicing. What works for one does not necessarily work for another! Some would tell you to practice for one hour everyday, while others would say three times a week or even once. Some have plenty of time while others jiggle between a job, housework, and maybe other kids than the one they are expecting. The idea of practicing yoga should not be overwhelming and stressful.

So I always say, 10-15 minutes a day are definitely better than never finding the one hour you are trying to find.

If I were to choose from all of the movements and poses I teach in prenatal yoga and tell you about five poses you could easily remember and repeat on a daily basis it would be the following:

Bound Angle Pose/Butterfly/Pelvic circles
Child`s pose
Table Top Variations
Downward Facing Dog
The Warrior Poses 1/2

And finish with deep, conscious breathing.

Bound Angle Pose

Sit on a cushion with the soles of your feet connected. Earth through your tailbone and lengthen your spine.

This is a good pose to start your practice because it helps you ground and connect, which is healthy for a feeling of stability, and safety, and building a connection to your unborn baby and the new self you are becoming. Moving in this pose like in butterfly or with pelvic circles is fantastic for hip opening, relief of back pain, and preparing the body for healthy baby positioning and childbirth.

Child`s Pose

From table top pose walk your hands forward and rest your forehead on the mat. Keep your knees wide apart to make space for baby.

This pose is an excellent relaxation pose. Through the connection of our palms and forehead, we may release old energies and gather new ones. The deep stretch in shoulders, arms back and hips helps release tension for better sleep and mobility.

Table Top Variations

Like leg back-kicks for example strengthen your back, legs, hips, shoulders, and arms, for the all-over physical strength you need to go through pregnancy. The weight of your baby is taken from the lower back and hips, and evenly distributed on your spine, so you will feel immediate relief. This position is also very important for the baby`s position and as preparation for childbirth!

Downward Facing Dog

From Table top pose press your palms and soles into the mat and push up to Downward Facing Dog.

This pose stretches and strengthens the whole body, especially the upper body, to provide you with the strength you need to prevent shifts and misalignments in your posture. The stretch in your hips and the inversion give you relief in your sacrum and promote the perfect fetal position for birth.

Blood and oxygen flow are improved for optimal function of your organs and supply to your baby!

The Warrior Poses 1+2

My personal favorite is the Warrior Poses 1+2, for several reasons!

Warrior 1

Stand at the front of your mat with your feet hip-width apart.
Inhale and step your left foot back about 3-4 feet, turning your left foot out at a 45-degree angle.
Your right toes should point forward.
Exhale and bend your right knee, keeping it directly over your ankle.
Your right thigh should be parallel to the floor.
Square your hips to face the front of your mat.
Draw your left hip forward and your right hip back.
Inhale and raise your arms overhead, keeping them shoulder-width apart, with your palms facing each other or touching if comfortable.
Keep your shoulders relaxed and away from your ears.
Lift your chest and lengthen through your spine, reaching up through your fingertips.
Maintain a gentle curve in your lower back.

For Warrior 2:

Stand at the front of your mat with your feet hip-width apart. Take a few deep breaths to center yourself.
Inhale and step your left foot back about 3-4 feet.
Turn your left foot out at a 90-degree angle and your right foot slightly inward.
Your heels should be aligned with each other.
For better balance during pregnancy, you can widen your stance so that your feet are hip-width apart.
Exhale and bend your right knee, keeping it directly over your ankle.
Your right thigh should be parallel to the floor, and your shin should be perpendicular.
Your hips should be open to the side, not squared to the front.
Ensure your torso is upright and centered over your pelvis.
Inhale and extend your arms out to the sides at shoulder height, parallel to the floor.
Your palms should face down, and your fingers should be actively reaching in opposite directions.

The Warrior poses are powerful poses that strengthen the legs, open the hips, and help build stamina—all of which are beneficial during pregnancy and birth!

I personally love the pose because it makes you feel like a goddess. Internal and external strength, and self-confidence, all of which are so needed in pregnancy, birth, and also post-partum!