8 Good Yoga Poses to Train the Pelvis While Pregnant

When you have two bodies, hormonal changes occur from the beginning of pregnancy that often make you feel nauseous, dizzy, and your body feels tired. Often you feel pain in your joints, such as pain in your pelvic area. This is caused by a hormone called relaxin. This hormone is responsible for flexing / relaxing the muscles, joints, and ligaments in your body, with the aim of ensuring your body is ready to give birth.

Even though your body will automatically be helped by various hormones to prepare for the birth process, it will be better if you practice regularly to stretch your pelvic area throughout pregnancy. Here are 8 of my favorite poses that I usually practice throughout my pregnancy to help train my pelvis to be more flexible and strong in preparing for a normal birth.

1. Easy Pose (Sukhasana)

As the name suggests, easy pose can be the easiest hip opening position to train, and can be done anytime. Even though it looks easy, not everyone can do it, especially for men who often have stiffer muscles. You can do this pose every time you start a yoga practice accompanied by breathing exercises to harmonize your mind and body, and you can do it again before ending your Yoga practice.

This position trains the pelvic muscles more openly, the spine (spine) extends, opens the chest area, and when accompanied by breathing exercises will increase focus, balance, calmness is good for relieving fatigue and anxiety or worry that is often felt during pregnancy and ahead the birth process of a baby.

2. Child Pose (Balasana)

This position is a long-awaited position every time you practice in a yoga class, because this position is very good for a short break between dynamic yoga exercises. Especially when you are pregnant, it feels like you want the entire class to contain only child poses.

This position is good for opening the pelvic area and inner thighs and stretching the sacrum. Practicing this position can help you let go of tension or stress and help calm the mind and increase calm and readiness before the birth of your baby. When you practice this position, ask your partner to help massage the back and waist area to help relax the body as a whole.

3. Butterfly Pose (Baddha Konasana)

This position is the position I practice most often during pregnancy because it is very good for opening the pelvic area and at the same time can help me relax my body and mind.

This position is good for opening the inner pelvic and thigh area, increasing oxygen intake on the placenta, helping to direct your baby down to the pelvic area to prepare you and your baby for the birth process, helping to relax all parts of the body, and helping the opening process when contractions occur.

4. Wide Angle Seated Forward Bend (Upavistha Konasana)

Practicing this position is very good for your pregnancy, especially if you begin to feel a heavy burden from the abdominal area which then causes back pain.

This position is very good for opening the pelvis and sacrum, removing tension in the spine, lower waist, and inner thighs. At the same time, this position also helps increase oxygen intake in the placenta.

5. Cresent Lunge (Anjeneyasana)

Throughout pregnancy, often you feel a loss of energy, or you like yoga practice that is dynamic but your body is unable to do it because many pregnancy factors play a role. You can try doing cresent lunge regularly because this position is quite powerful and challenging to do when pregnant.

This position is good for opening the pelvis and preparing the pelvis for the birth of the baby, helping to direct the baby into your pelvic area, providing space for your baby to do an internal rotation position, and assisting opening when performed when contractions occur.

6. Half Pigeon Pose (Ardha Kapotasana)

One of the things that often happens when pregnant is rheumatic pain in the pelvic area, often known as sciatica, where you feel pain that radiates from your lower back to your thighs, calves, heels, and soles of the feet both on one side and both sides feet. I also experienced this during pregnancy into the final trimester and the position of the half pigeon pose is very helpful to reduce and even eliminate pain or cramps if done regularly.

Besides being beneficial for reducing or eliminating sciatica pain as I explained earlier, this position is good for opening the pelvis, and preparing the pelvis for the birth of your baby. This position also helps direct the baby into your pelvic area, provides space for your baby to carry out an internal rotation position, and helps opening if done when contractions occur.

7. Squat Pose (Malasana)

The squat or squat position is a good position for training throughout pregnancy because it is very effective in helping the pelvic area to open. This position can also be used as a birthing position if your doctor allows it, because with this position, gravity will help your baby to be born more easily.

It is very useful to reduce or eliminate tension in the spine, shoulders and neck, increase oxygen intake in the placenta, open the pelvic area and sacrum, reduce back pain, help reduce fatigue, help open when done during contractions

8. Happy Baby Pose (Ananda Balasana)

As the name suggests, practicing this position feels like it can make the heart happy because there are playful elements when doing it. If you are already in the last trimester of pregnancy and feel uncomfortable lying on your back, avoid these poses or use a blanket or thin cushion to support the waist and to be more comfortable when practicing this position.

This position can relieve nausea or dizziness from hormones during pregnancy when you lie down with your head touching the mattress / floor, help stretch the pelvic muscles and eliminate cramps in the uterine area, and make you more relaxed because you stretch all parts of your body comfortably.

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