4 prenatal yoga moves for expecting mums

Bianca Cheah, pregnancy yoga poses

So you’re expecting a baby and life will soon be all the more amazing and meaningful for it. Congratulations!

The last thing you need when you’re expecting is to be stressed about what your body will look like post-baby, but it is encouraging to know there’s plenty you can do while you’re pregnant that will allow you to work your way back to physical strength and the shape you want once your tiny bundle (or bundles) has/have arrived.

“After we give birth, the body undergoes a process called involution in which the uterus contracts to its original size,” says Desiree Bartlett a prenatal yoga teacher at Exhale Sacred Movement in Venice, California, in an article of Yoga Journal.

“Once the uterus has returned to its pre-pregnancy size, the core muscles are often left overstretched. If we can keep those muscles active during pregnancy, we regain the strength and tone in the muscles faster.”

Here are 4 prenatal yoga poses to keep your body firm

If you’re already a mum, you’ll know that practicing your normal yoga with a baby in your belly is not an easy task. Your aching hips and back are the two prime areas that feel the brunt of being pregnant. Ouch! But with the proper prenatal exercises that a qualified instructor has given you, staying toned while pregnant is absolutely possible.

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Because being pregnant is all about your pelvis and abdomen and supporting one another, the below sequence will help to strengthen these areas so you’re comfortable in your post baby body sooner than later. Incorporate these poses into your regular practice at least 3 to 5 times a week to strengthen your belly throughout your pregnancy.

“This sequence allows all of the core muscles to work in a way that will increase strength while keeping your beautiful baby safe in his or her home.” says Bartlett. But as always, consult your doctor before adding in anything new to your yoga practice as everyone, and their baby, is different.

See more of this story on Yoga Journal

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Pose 1: Cat Cow

Bianca Cheah, Cat Cow Bianca Cheah, Cat Cow
Pose 2: Opposite Arm and Leg Extension

Bianca Cheah, plank Bianca Cheah, plank


Pose 3: Side Plank

Bianca Cheah, side plank Bianca Cheah, side plank


Pose 4: Full or Modified Plank

Bianca Cheah, high plank Bianca Cheah, Low Plank

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As one of Australia’s leading fitness models and health bloggers, Bianca Cheah is a picture of glowing wellness. A businesswoman, entrepreneur, brand ambassador and one of the country's most high profile models, Bianca is a force to be reckoned with and is dedicated to sharing her wellness and health philosophy to Australia and the world. With a background in design, media and both the beauty and fitness industries, the Queensland-born beauty has spent the past decade becoming an authority on health, stylish living and wellbeing. Seeing a gap in the market for a stylish health and fitness site, Bianca launched a blog called Sporteluxe in December 2012 and in less than a year transformed it into the country's most innovative and exciting digital publication. Today as founder and Managing Director of Sporteluxe.com, Bianca is not only the face of Sporteluxe but oversees the strategy and direction, is the driving force behind the brand and has built the go-to site for everything luxe health, luxe fitness and luxe living and has now become a mini health empire for those who seek out inspiration daily. The Bianca Cheah empire continues to grow as she embarks on a number of exciting new collaborations, projects and business ventures in the beauty and health spheres.