Hilaria Baldwin and Her Pregnancy Fitness
Pregnant but still want to be fit and healthy? Yoga may be just what you are looking for!
Yoga is great for the mind and body, helping you to breathe and relax- perfect for the demands of pregnancy. There are many prenatal classes available now, as the exercise becomes more and more popular. Yoga helps to tone muscles and improve balance and circulation. While it is an ideal way of staying in shape during pregnancy it is also a great way of meeting other mums-to-be.
Throughout her pregnancy Hilaria Baldwin has practised yoga to stay healthy and active and shared five of her favourite yoga poses in a video for whattoexpect.com. Follow in Hilaria Baldwin's footsteps with her favourite poses detailed below!
This pose stretches and lengthens your spine and loosens up hips and shoulders- perfect for relieving pregnancy back tension and pain!
Technique: On all fours (hands beneath shoulders and knees below the hips) roll the shoulders down the back. Inhale up and think about separating your sit bones. Exhale, press away and look back at your belly button. Repeat a few times. When finished return to a natural spine and rest.*
Seated side stretch
This stretch helps to prevent muscles from tightening up, relaxing the mind and body.
Technique: Sit in a cross legged position. Place one arm onto the floor and reach your other arm up and over. Plug your shoulder down the back and think about grounding down through that standing sit bone. Inhale and exhale a few times while reaching a little bit more. On an inhale, come to an upright sitting position and repeat on the other side.*
Seated open spinal twist
When you're pregnant it isn't safe to do a closed twist as there isn't enough space with your growing bump. This pose is the perfect replacement while pregnant.
Technique: Sit on the floor, bending one leg in and step the other foot over. Place your standing hand behind you. Reach the other arm up, exhale, and twist the elbow over the knee. Inhale, sit up taller, and exhale as you twist. Come back to the centre and repeat on the other side.*
Supported bridge posture
While doctors' advice against lying on your back during pregnancy, this pose is ok as your pelvis is elevated.
Technique: Lie on your back (just for a few seconds!), and take a block (or a stack of pillows) and place it underneath your tailbone. Release into your body- you will feel the pelvis slightly getting pulled from your lower spine. Breathe for five to 10 breaths, then remove the block and roll onto the left side of your body. Sit all the way up and take a couple of deep breaths.*
Some women will give birth squatting, so this pose is perfect for teaching you a few techniques to use in the delivery room! Practising this posture will also create flexibility in your pelvis for giving birth.
Technique: Stand up, making sure your feet are wider than hips distance apart. Gently bend the knees, place your elbows inside the knees and put your hands together. Sit up nice and tall for five to 10 breaths.*
While these poses have been recommended by pregnant yoga instructor Hilaria Baldwin, it is important to remember to listen to your body. If you feel discomfort, then stop, and as your pregnancy progresses and your body changes, customise the pose to suit you.
* Techniques taken from Hilaria Baldwin's Favourite Prenatal Yoga Poses on www.whattoexpect.com