Best Prenatal Yoga Poses for Pregnancy - Supported Supine Twist

Pregnancy is a beautiful and transformative journey that brings with it unique physical and emotional changes. As expectant mothers navigate the incredible process of nurturing new life, maintaining a healthy mind-body connection becomes increasingly important. Prenatal yoga, with its gentle movements, mindful breathing, and focus on relaxation, offers a holistic approach to support both the physical and emotional well-being of pregnant women. In these weekly blogs, we will explore the best prenatal yoga poses that can help strengthen the body, alleviate discomfort, reduce stress, and foster a deeper connection with the growing baby.

Whether you're a seasoned yogi or new to the practice, these poses are designed to nurture and support you throughout your motherhood journey. Get ready to embark on a blissful exploration of prenatal yoga as we delve into the poses that can bring harmony, balance, and vitality to your pregnancy experience.

All of these poses we share are safe for your 1st, 2nd, 3rd, and 4th trimesters. But, remember to listen to your body and modify the pose as needed. If you feel any discomfort or strain, adjust the position of the props or come out of the pose. It's always important to practice with caution and consult with a prenatal yoga instructor or your healthcare provider if you have any concerns.


Pose of the week: Supported Supine Twist

Pose Directions:

Come to rest completely on one side. From there, stack your knees (you can always add a block or bolster between the legs for added support) and keeping your belly pointing in the same direction as your knees, solely twist open through your arms and chest. Reminder, we never want to twist from the low belly while pregnant. Roll over to the opposite side, and repeat on the second side. 


Pose Benefits: 

  1. Spinal mobilization: The supine twist helps to gently stretch and mobilize the spine, which can be beneficial during pregnancy when the body undergoes postural changes and the spine may experience increased strain.

  2. Alleviating back pain: Many pregnant women experience lower back pain due to the changes in their body's center of gravity. The supine twist can help relieve tension in the back and promote relaxation, potentially providing some relief from back pain.

  3. Opening the chest and shoulders: As the belly grows during pregnancy, the chest and shoulders may become more rounded and tight. The supine twist can help open and stretch these areas, improving posture and relieving discomfort.

  4. Gentle abdominal massage: The twisting motion of the supine twist can provide a gentle massage to the abdominal area, which may help stimulate digestion and relieve bloating or gas, common discomforts during pregnancy.

  5. Stress and anxiety reduction: Pregnancy can bring about various emotions and stresses. The supine twist, when practiced mindfully and with deep breathing, can promote relaxation, calm the nervous system, and reduce stress and anxiety levels.

Taylor is in her 3rd trimester and is wearing the Nila Bra in Moss and the Jennie Shorts in Stone.