According to the website What to Expect, yoga stretches and deep breathing can be very helpful during pregnancy to help you relax and de-stress. Deep inner thigh stretches are specifically useful for pregnant women to develop a greater flexibility and openness in the inner thighs and groin, preparing the body for delivery. It's wise to get your doctor's approval before performing yoga stretches during pregnancy.
Garland pose is a deep squat that develops flexibility in the inner thighs, groin and lower back. If you have difficulty keeping your heels on the ground while you do this pose, place a rolled up towel or blanket under your heels. To perform garland pose, stand up tall with your feet slightly wider than hip-width apart and turn your toes out slightly. Bend your knees and squat down deeply until your buttocks almost touch the floor. Breath deeply and fully as you feel your tailbone drop down toward the floor. Press your palms together in front of your heart in prayer position and tuck your elbows into the inner corners of your knees. Stay in this position for at least 30 seconds and up to five minutes.
Wide-Angle Seated Forward Bend
Wide-angle seated forward bend is a pose that stretches the inner thighs and lower back. If you have trouble sitting up straight in this pose, place a yoga block or folded blanket under your buttocks for support. To perform the pose, sit up tall on the floor and keep a straight spine. Slide your legs away from each other in a wide "V" shape. Keep your toes and knees pointing toward the ceiling. With a straight spine, hinge at the waist and lower your torso toward the floor. Stretch your arms out in front of your body along the floor or hold on to your legs. Breath deeply and hold the pose for 30 seconds to five minutes.
Head-to-Knee Forward Bend
Head-to-knee forward bend is a restorative pose that quiets the mind and stretches the inner legs. To perform the pose, sit up straight on the floor with your legs extended in front of you. If you find it difficult to sit up straight, place a yoga block or folded blanket under your buttocks. Bend your right knee and place the sole of your right foot on your left inner thigh, allowing the right knee to fall open to the side. Hinge forward at the waist and lower your torso over your left leg. Stretch your arms out and hold on to your left foot or leg, or simply place your hands on the floor on either side of your leg. Breath deeply and hold the pose for 30 seconds to five minutes before switching sides.
Butterfly pose is a deep inner thigh and groin stretch. If you have trouble sitting up straight, place a yoga block or folded blanket under your buttocks. Bend your knees and place the soles of your feet together. Slide the feet closer to your groin and allow your knees to widen away from each other toward the floor. Hinge forward at the waist and fold forward toward your feet while keeping your spine straight. Breath deeply and hold the pose between 30 seconds to five minutes.
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