Constipation is a common side effect of pregnancy. Aside from eating plenty of fiber, fruits and veggies to keep the system moving, drink lots of water. Prenatal exercise is also a huge component in easing and preventing constipation during pregnancy. Try this prenatal yoga pose to help stimulate your system and ease discomfort.
Modified Head to Knee Pose
Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Depending on your trimester, you may be more comfortable separating the legs slightly so that there is room for your belly. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Using a yoga strap or towel wrapped along the bottom soles of the feet, lift the top of the sternum toward the ceiling, inhale and keeping the front torso long, lean forward from the hip joints, not the waist, pulling gently on the strap or towel to bring your torso closer to the thighs. Lengthen the tailbone away from the back of your pelvis. Elbows are straight, not bent, and always keep the head raised.
As you inhale, lift and lengthen the front torso just slightly; release a little more fully into the forward bend as you exhale. Take care to separate the legs as needed to make room for baby and do not "mash" the belly into the thighs. Aim to hold for one to three minutes.
Modified Head to Knee Pose
Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Depending on your trimester, you may be more comfortable separating the legs slightly so that there is room for your belly. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Using a yoga strap or towel wrapped along the bottom soles of the feet, lift the top of the sternum toward the ceiling, inhale and keeping the front torso long, lean forward from the hip joints, not the waist, pulling gently on the strap or towel to bring your torso closer to the thighs. Lengthen the tailbone away from the back of your pelvis. Elbows are straight, not bent, and always keep the head raised.
As you inhale, lift and lengthen the front torso just slightly; release a little more fully into the forward bend as you exhale. Take care to separate the legs as needed to make room for baby and do not "mash" the belly into the thighs. Aim to hold for one to three minutes.
