Why Strength Training belongs in prenatal Yoga – Prenatal Yoga Center

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Prenatal yoga is often mistaken for only soft stretching and restorative poses. Although relaxation certainly plays a role, on Prenatal Yoga Center (PYC) We approach prenatal yoga with a much broader goal. Our classes are designed to offer a physical challenge, to build up strength and to develop the coping skills that are needed to manage discomfort and strong sensations – valuable aids both during pregnancy and labor.

Another essential goal of our classes is to bring the body balance. Pregnancy creates important posture shifts that often lead to muscle balances. Many students develop one front pelvic tilt With widely flared ribs, or the opposite pattern with the hips pushed forward and the cocphide is heading. These patterns can lead to back and shoulder pain, pelvic floor disorders and headache. To prevent these tendencies, we focus on strengthening the rear chain—Glustes, hamstrings, back and deep core.

In every PYC -Prenatal Yogales reinforcement of poses During the Vinyasa current. Let’s look at some of our favorite functional power movements and how they support pregnant bodies.

Romanian Deadlift (RDL) / Hip hinge

This fundamental movement helps to protect the lower back by encouraging mobility by encouraging the hips instead of the spine. RDL’s reinforce the buttock muscles and hamstrings, which are important components of the rear chain and critical of pelvic support and posture lines. Especially during pregnancy, when weight distribution shifts, the development of strong hiping mechanics helps to keep the spine neutral and to reduce the tension on the back and pelvis.

How to do it:

• Stand with hip width apart, knees soft
• Place hands on hips or behind your head
• Hinge on the hips, Sit Bones sends back
• Keep the spine neutral and on the chest on the chest
• Pressure through heels to return to standing, fascinating buttock muscles
• You can also do it with a “standard” position to make the foreleg work even more!

Donkey kicks

Donkey kicks are a simple but powerful way to the gluteus maximumSupport hip extension and stabilize the pelvis. Strengthening this area helps to reduce the discomfort of the SACRO -ILIACAL joint and supports the core control. It is especially useful when combating the forward shift in attitude that can occur during pregnancy, so that the hips remain balanced and supported the lower back.

Here is how you can do it!

• Start in table top, spine neutral
• Bend one knee 90 °, heel the heel to the ceiling
• Avoid umbrella
• Lower with control; Repeat 10-15 repetitions per side
• If necessary, change with blocks under the forearms or sub bridge

*Change by placing blocks under forearms for students with wrist problems.

*For students with SI (Sacroiliaca) or shame, skip it and instead put a bridge with a block.

Bridge

Bridge Pose works at the same time with multiple muscle groups, making it a great all-in-one reinforcement exercise. It shows the gluteal muscles and hamstrings, and when a block is added between the thighs, it also activates the adductors (inner thighs). This pose helps to maintain an extended spine and controlled pelvis – the key to support both the low back and the pelvic floor during pregnancy.

Here you can read how you can do it.

• Lie on your back, knees bent, feet flat
• Place a block between your thighs
• Squeeze block and lift hips that focus on renewing the lower back and taking your cocphide to your knee pits.
• Lower with control and repeat

Reverse clamshell

Reverse Clamshells are especially important for pregnant and postpartum bodies because they encourage internal rotation of the thighs. This movement helps to broaden the SIT bones and extend the pelvic floor. At the same time, reverse cockles focus on the often neglected Gluteus Medius and Minimus, improving lateral hip strength and contributions to the pelvic balance, to support a more functional birth and minimizing voltage in the pelvic floor.

Here is how you can do it!

• Lie on your side, knees bent and stacked
• Place a block or towel between the knees
• Lift and sake the upper ankle while holding the knees inside
• Stack hips and shoulders; elongated spine
• Add a resistance bond for more challenge

Scapula push-ups

Shoulder blade Push-ups are a soft but effective way to strengthen the upper back and improve the posture essential for balancing the changes of pregnancy and the physical demands of early parenting (hello, baby bearing and feeding!). This movement builds the front front serratus, an important muscle for shoulder stability, which can reduce the tension in the neck and shoulders, support the health of the spine and reduce headaches.

Here is how you can do it!

• Hold straight in the table top
• Press your hands in the floor
• Breathe in and pull your shoulder blades together
• Breathe out that you widen your shoulder blades apart
• Keep head and back still, insulate upper back movement. This is not a cat/cow

Opposite Leding Extension (Bird Dog)

This movement reinforces Deep core musclesSpinal stabilizers and the rear chain, improving overall coordination and pelvic stability. Bird Dog promotes balance and alignment, which helps prevent low back pain, supports daily exercise and improves core integrity – especially important during pregnancy and postpartum when the body works harder to maintain balance.

Here is how you can do it!

• Start in table top, spine
• Scream one leg back and opposite the arm forward
• Keep hips square, core engaged
• Hold on, return to the middle and change lace
• Change by touching toes/fingertips on the floor or doing one limb at the same time

If you have SI or pubic pain, keep the hindleg low and imagine pressing it up. This will cause an isometric contraction of the hamstring and glute and you will still get the benefit for the pose without causing pelvic pain.

Half chaturanga with transversal abdomen (ta) breathing

This movement combines breathing and strength training to thwart (deep core). It builds up the power of the upper body, supports spinal alignment and learns how to exhale with control, an important tool for labor and postpartum healing. Practicing Chaturanga with targeted breathing also helps students to learn how to control intra-abdominal pressure and stabilize the trunk without exaggerating.

Here is how you can do it!

• Of modified plank with a block between the thighs.
• Breathe out like candles while you bend your elbows, hug them in ribs
• Keep the spine for a long time, don’t avoid bending your back.
• Draw your tail slightly down to the block with will help to get your core gently
• Press to start without collapsing shoulders
• Try at the wall for more support or if you are Doming or bring it down on your pelvic floor.

Last thoughts: Why reinforcement of things in prenatal yoga

At PYC we believe that prenatal yoga should do more than help students stretch and relax – it should be physically, mentally and emotionally for the birth and parenting trip. Strengthening the body – especially the rear chain and deep core – makes better coordination, reduces discomfort and enables our students to feel the tools they need to feel resilient and supported.

By integrating these types of poses into your prenatal practice, you not only build strength – you are also built Trust, body consciousness and well -being in the long term.

For more information about the Prenatal Yoga Center and the lessons we offer. Click below to view our class schedule.

Related Reading and Listening

Podcast: Strength training for pregnancy, birth and further with Nicole Scheitlinlin

Podcast: Birth flow and balance with Gail Tully from Spinning Babies®

What is the difference between a prenatal yoga class and a yogallasse adapted for pregnancy?