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Pregnancy Yoga Stretches for Back, Hips, and Legs Pain

  • 06, May 2023

Searching for Pregnancy Yoga Stretches for Back, Hips, and Legs Pain? We get you, girl! Pregnancy is when your body undergoes many changes. Up to 70% of pregnant women report having some form of hip pain, according to a study published in the journal BMC Women's Health.

Yoga stretches can help alleviate some of the aches and pains accompanying those changes. Pregnancy yoga stretches for back, hips, and legs pain can be extremely helpful for expectant mothers.

Not only do these stretches help to ease discomfort and pain, but they can also improve circulation and promote relaxation. Additionally, pregnancy yoga stretches can help to improve flexibility and range of motion, which can be extremely beneficial during childbirth.

Read also: ayurvedic diet during pregnancy

Before we share some details on Pregnancy Yoga Stretches for Back, Hips, and Legs Pain, let us know why you should go for yoga.

Benefits of doing yoga during Pregnancy:

Yoga is a lot like getting a massage: it can help to improve your circulation, increase your energy levels, and reduce stress and anxiety. Here are some benefits of doing yoga during Pregnancy:

  1. Yoga can help to improve your circulation.
  2. Yoga can increase your energy levels.
  3. Yoga can reduce stress and anxiety.
  4. Yoga can help to improve your flexibility.
  5. Yoga can help to strengthen your muscles.

Pregnancy Yoga Stretches for Back Pain:

Pregnancy is a beautiful time in a woman's life, but it can also be a time of uncomfortable back pain. Yoga stretches can help to ease back pain and make Pregnancy a more comfortable experience. Here is some Pregnancy Yoga for Back Pain, exercise to reduce back pain during Pregnancy:

  1. The Cat-Cow Stretch: This stretch is done on all fours. Look up at the ceiling when you inhale during this yoga. As you exhale while doing this stretch, round your back and then slowly tuck your chin towards your chest. Repeat this stretch ten times.
  2. The Cobra Stretch: This stretch is done on all fours. As you inhale, lift your chest off the ground and arch your back. As you exhale, return to the starting position. Repeat this stretch ten times.
  3. The Child's Pose: This stretch is done by sitting on your heels with your knees wide apart. As you exhale, slowly lower your forehead to the ground and stretch your arms out in front of you. You will need to hold this stretch for approximately 30 seconds to 1 minute.

Pregnancy Yoga Stretches for Hips Pain:

There are several reasons why you may be experiencing hip pain during Pregnancy. The extra weight of your growing baby can put a strain on your hips and lower back. Hormonal changes can also lead to increased laxity in your joints, which can contribute to pain.

Fortunately, there are some simple Pregnancy Yoga for Hips Pain exercise to reduce Hips pain during Pregnancy. Here are some to try:

  1. Child's pose: Start on your hands and knees, sink your hips back towards your heels and rest your forehead on the floor. This stretch aids in releasing strain in the hips and lower back.
  2. Pigeon pose: Start in a downward-facing dog position. Think of it like you're giving your right leg a big hug - bring your right knee forward to meet your right wrist. Then, lower your right shin and thigh to the floor. It's kind of like when you're doing the limbo - keep that left leg straight and extended behind you! This stretch helps to release the hips and outer thighs.
  3. Garland pose: Start standing with your feet hip-width apart. You need to position just like When you're looking to squat; make sure you lower your hips and bend your knees. This is the best position for your body to be in when you want to perform the move correctly. Put your hands on the Ground/ floor in front of you. This stretch helps to release the hips and inner thighs.

Pregnancy Yoga Stretches for Legs Pain:

One of the many challenges that pregnant women face is leg pain. This can be caused by the extra weight being carried around, as well as the changes in the body that occur during Pregnancy.

Yoga is a great way to help relieve leg pain during Pregnancy. There are a few different yoga stretches that can be helpful for this. Some of the Pregnancy Yoga for Legs Pain exercise to reduce Legs pain during Pregnancy are:

Cow Pose:

One is the cow pose. To do this, you start on all fours. Then, you raise your hips and back while keeping your head and shoulders down.

Tree Pose:

Another good pregnancy yoga stretch for leg pain is the tree pose. To do this, you start by standing with your feet together. Then, you raise one foot and place it against the inside of your thigh, with the sole pointing up. You should place your hands in a prayer position in front of your chest. This stretch helps to improve balance and strengthen the legs.

Bridge Pose:

Finally, the supported bridge pose is a great stretch for the legs and back. To do this, you lie on your back with your knees bent and your feet flat. Then, you raise your hips and place a block or pillow under your lower back. This pose helps to relieve back pain and stretch the legs.

Read also: do and don'ts while working during pregnancy

Bottom Line:

These are just a few yoga stretches that can help relieve pain during Pregnancy. If you are experiencing pain, consult your doctor or midwife before beginning any yoga practice. After all, a little precaution is always better, isn't it? If you're pregnant and looking for relief from pain, why not try yoga?

With these Pregnancy Yoga Stretches for Back, Hips, and Legs Pain Yoga can help to ease back pain, headaches, and other types of pain that you may be experiencing during Pregnancy. Yoga can help relieve some of that pressure by providing a way to focus on your breath and relax your body.

So go ahead and try yoga to relieve pain during Pregnancy!