3 Poses for Pregnancy You Can Do from the Bed


The bed is your cocoon of comfort and refuge during pregnancy. You may find it more and more difficult to leave the soft duvet behind as your body expands, and discomfort becomes your new normal state of being. If it were up to you, a permanent encampment until you morph into mom, would be preferable. But, reality calls, there will be no chrysalis, and you kinda have to pee. Unfortunately, the outside world calls. You can however, take a few moments before you say sayonara to your 10,000 pillows, and stretch a little. Yoga from the bed will help loosen stiffness, relax your mind, and prepare you for your day. Try these 3 poses for pregnancy before you even get out of bed!

First, and foremost, begin with a meditation. You can get scripts and help, if you like guides!

  1. Start by taking a deep breath in, filling your lungs, stretch your arms overhead and your toes away from your body while lying on your back. Exhale. On your next inhale, bend your knees, press your feet into the mattress, and lift your hips. Exhale release. Practice this sequence 2-3 times.

  2. Inhale once more and let your bent knees fall to the right as your head turns towards the left for a gentle twist. If you're further along, put a pillow on either side of you, and let your knees fall on the pillow to decrease the intensity of the stretch. Alternate sides. Repeat 2-3 times.

  3. Fill your lungs, and from your side, press yourself to a seated position. Keeping your knees together, gently swing your feet to the floor. Inhale, lengthen your spine, and stretch your toes. Exhale and firmly press your feet into the ground hip-width apart. Slowly inhale, pressing your chest/up and turn your behind down onto the mattress while your hands are on your knees for a modified cow. As you exhale, begin rounding your back, pressing your chin toward your chest, and turning your booty inward so that the tops of your thighs turn inward toward your naval for a cat motion. Repeat 3 times.

Once you've completed your small prenatal yoga practice, (from the bed!), reflect on how you feel, both emotionally and physically. Set your goals for the day. What would you like to accomplish? What can you realistically accomplish? Focus on just a few. Picture those goals and take a few more breaths.

Step onto the ground, and go conquer your day! But, go to the bathroom first ;)