Particularly during that first trimester, prenatal yoga may be the last thing on your mind as you feel the effects of nausea, morning sickness and pregnancy fatigue set in. But, before you banish yourself to the couch, you should know that there are actually some pregnancy yoga poses that are known to be especially effect in easing nausea and heartburn. One great one to try is called Modified Reclining Hero.
You'll need to grab several pillows and a thick blanket to "build" yourself into this pregnancy relaxation pose. (It may help to use your partner in "building" you into a correct alignment with the pillows that is comfortable and relaxing). Stack the blanket, pillow behind you, so that the pile reaches about to your mid back. Kneel with your back towards the pillows, knees separated about 6 inches apart. Lower your rear all the way to the ground, and sit between your knees, with the feet next to your outer thighs/hips, feet pointed straight behind you. Slowly sit back onto the pillows, making sure your lower back is fully supported.
Let your head hang loosely (supported by a pillow) and angled back so your face is towards the ceiling. Adjust your pillows,blankets as needed to ensure a 45 degree angle, and fill any "gaps" between your back and the pillows (this is where your partner is a huge help!) Once you find a comfortable position, inhale and exhale through the nose at a comfortable rhythm (never hold your breath). Relax your abs and melt into the pillows as you feel the stretch. Close your eyes, and aim to stay in this pose for 3-5 minutes.
You'll need to grab several pillows and a thick blanket to "build" yourself into this pregnancy relaxation pose. (It may help to use your partner in "building" you into a correct alignment with the pillows that is comfortable and relaxing). Stack the blanket, pillow behind you, so that the pile reaches about to your mid back. Kneel with your back towards the pillows, knees separated about 6 inches apart. Lower your rear all the way to the ground, and sit between your knees, with the feet next to your outer thighs/hips, feet pointed straight behind you. Slowly sit back onto the pillows, making sure your lower back is fully supported.
Let your head hang loosely (supported by a pillow) and angled back so your face is towards the ceiling. Adjust your pillows,blankets as needed to ensure a 45 degree angle, and fill any "gaps" between your back and the pillows (this is where your partner is a huge help!) Once you find a comfortable position, inhale and exhale through the nose at a comfortable rhythm (never hold your breath). Relax your abs and melt into the pillows as you feel the stretch. Close your eyes, and aim to stay in this pose for 3-5 minutes.
