How to Relieve Heartburn With Prenatal Yoga

According to Heidi Murkoff, author of the best-selling pregnancy bible "What To Expect When You're Expecting," almost half of moms-to-be suffer from heartburn at some stage during pregnancy. Fortunately, there are many ways to help relieve this discomfort, including prenatal yoga. Yoga positions that focus on gently stretching the upper body may help relieve the discomfort of heartburn. In addition, yoga is believed to help pregnant women stay toned and flexible, relieve stress and practice the breathing techniques they may use during labor.

Things You'll Need

  • Loose-fitting, comfortable clothing
  • Yoga mat
  • Water

Instructions

    • 1

      Find a prenatal yoga class in your area. Look for an instructor qualified to teach prenatal yoga, if possible. Some yoga positions are not suitable for pregnant women, particularly during the second and third trimesters. Tell your instructor what stage of your pregnancy you are at and let her know you are suffering from heartburn. According to certified prenatal yoga instructor and birth doula Shelley Rahim, prenatal yoga may help to relieve heartburn and aid digestion.

    • 2

      Practice the Sufi Grind position, advises certified prenatal yoga instructor Laurence Turner in her book, "Pregnancy Yoga." Sit on a mat with your knees bent on either side of your body and your ankles crossed. Place the palms of your hands face down on your knees. Round your spine over your belly, exhaling at the same time. Circle your chest forward, from right to left as you inhale, gently pushing your chest and belly to the front of your body. Exhale when your circle motion reaches the left side of your body, again curving your spine over your belly. Continue this circling motion in the same direction for one minute. Change direction and circle from left to right for one minute. Maintain a gentle, comfortable speed, making sure you don't move too quickly.

    • 3

      Practice the Seated Twist position, suggests Turner. Sit on a mat with your knees bent at either side of your body and your ankles crossed. Slowly move your arms directly above your head as you inhale. Turn your upper body gently to the left as you exhale. Place the palm of your left hand on the floor behind your left hip. Place the palm of your right hand on your left knee. Look back over your shoulder, taking care not to strain your neck. Inhale and exhale deeply, trying to relax deeper into the position on each exhale. Keep your back straight. Imagine a string is lifting you up into the air. Take five breaths, then repeat on the right side of your body.

    2. Previous:

    Next:

    • How to Burn Fat While Pregnant
      Nine straight months of gaining weight is not on the agenda for most women, but when youre pregnant you have no choice but to provide ongoing nourishment to your baby. Though you are eating for two, or more in some cases, you do not have to live an u
    • Low-Impact Aerobics for Pregnancy
      Don’t give up on your fitness routine when you are pregnant. Exercise is beneficial for your health and it also benefits your baby. The American College of Obstetricians and Gynecologists recommends that pregnant women exercise at least 30 minu
    • How to Maintain a Healthy Weight During Pregnancy
      Weight gain is a natural and expected part of having a baby. Though gaining weight is both healthy and necessary, gaining excess weight is not. Sometimes it can be difficult to know when added weight is too much. Learn how to maintain a healthy weigh