Psst – Bookmark this page, pregnant babe!
Growing a baby isn’t some side gig, girl.
It’s a full-time, 24 hours a day, seven days a week for 40 weeks deal. There is no time off or paid leave (ha, if only!)
Which means, when it’s sleep time … it’s still baby-growing time in your belly.
So what’s a pregnant mama-to-be to do if she wants to catch some much-needed z’s?
Trust us, we have been where you are. And the best way to settle you and your baby nugget down for a good night’s sleep is with these pregnancy yoga moves.
Five pregnancy yoga moves for a good night’s sleep
Dim the lights, turn on your whale music (no? Just us?) and run through these exercises in this order on either your bed or a yoga mat.
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Angry Cat/Happy Cat
(we like this name better that Cat Cow!). On your hands and knees, drop your head and turn your tail under like and angry cat arching its back, exhaling as you go. Upon the inhalation, lift your head, drop your shoulder blades down and back while arching your spine towards the floor. Repeat for four cycles. -
Child pose with narrow knees
Start kneeling and slightly widen the knees to accommodate your belly. Bring your butt toward your heels while reaching arms forward along the floor in front of you. Drop your chest and forehead to the floor. Hold this position for ten deep breaths. Flexing forward at the hips, reach your hands forward along the floor and open up your chest and shoulders as you relax. You can also prop a few pillows under your tummy chest and head if it’s too much of a strain to reach the floor or bed.
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Modified side angle pose
Sit on your bed and stack two pillows next to one hip. Place your nearest elbow on the pillows while the other arm reaches up toward the ceiling then over toward the bed. Hold this position for five deep breaths and repeat on the opposite side.
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Diaphragmatic (belly) breathing
Sit on the bed with your feet flat on the floor. Place one hand on your chest, and the other hand on your upper belly. Inhale while keeping the chest hand still and unmoving. Breathe by expanding your lower ribs and belly and feel most of the movement in your belly hand. Breath in for four counts and out for eight counts. Repeat ten times.
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Savasana (Corpse Pose)
Lay on your side, with a pillow under your head, tummy and knees. Relax and let your body sink into the mat or bed. This is your time to do some focused breathing, clear your mind and finish your day.
Night night!
Want more safe pregnancy exercises?
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Please note: While these are safe yoga moves for pregnant women, please always check in with your trusted medical practitioner to get the all-clear for your personal situation before practicing any kind of new movement or exercises.
