You’re pregnant?! Congrats! You should be – energized, frightened, glad, and overpowered – all simultaneously. It’s hard to place exactly the thing you’re feeling, right? The kicks are great, yet the spasms are crippling. You may be shining with excitement one second and defeat with feeling the following. Nothing very clarifies the sensation of having a daily existence developing inside you. You may likewise encounter a decent amount of emotional episodes; the kindness of hormonal changes. This is decisively why yoga can be a boon for you during pregnancy. Here are some Yoga Poses For Pregnant Women that you must try if you are pregnant.
How yoga helps during pregnancy–Yoga Poses For Pregnant Women
Yoga provides holistic health benefits for to-be-mothers:
- Yoga asanas help keep the body supple. They relieve tension around the cervix by opening up the pelvic region. This prepares to-be-mothers for labor and delivery.
- Yoga and pranayamas can train you to breathe deeply and relax consciously, helping you face the demands of labor and childbirth.
- It helps alleviate the effect of common symptoms such as morning sickness, painful leg cramps, swollen ankles, and constipation.
- Yoga asanas also help pregnant women recover faster post-delivery.
Yoga Poses For Pregnant Women
Practicing during pregnancy is fundamental. The accompanying pregnancy yoga presents focus in on the difficulties that expecting moms face – a moved focal point of gravity and lower back agony.
Marjariasana (Cat Stretch)
- Stretches the neck and shoulders, alleviating stiffness.
- Keeps the spine flexible. This is useful because the back has to support more weight as the pregnancy advances.
- Tones the abdominal region.
- Improves blood circulation, ensuring that the reproductive organs are well-nourished.
Konasana-I (Standing Sideways Bending One Arm)
- Keeps the spine flexible.
- Exercises and stretches the sides of the body.
- Helps alleviate constipation, a common symptom of pregnancy.
Konasana-II (Standing Sideways Using Both Arms)
- Stretches and tones the arms, legs, and abdominal organs.
- Stretches and exercises the spine.
Veerbhadrasana (Warrior Pose)
- Improves balance in the body.
- Tones the arms, legs, and lower back.
- Increases stamina.
Trikonasana (Triangle Pose)
- Maintains physical and mental balance. Especially useful for pregnant women since their center of gravity shifts.
- Stretches and opens the hips which can be a big help during a delivery.
- Reduces back pain and stress.
Badhakonasana (Butterfly Pose)
- Improves flexibility in the hip and groin region.
- Stretches the thighs and knees, relieving pain.
- Alleviates fatigue.
- Helps facilitate smooth delivery when practiced until late pregnancy.
Viparita Karani (Legs up the Wall Pose)
- Relieves backache.
- Improves the flow of blood to the pelvic region.
- Eases swollen ankles and varicose veins – a common symptom of pregnancy.
Shavasana (Corpse Pose)
- Relaxes the body and repairs cells. This helps self-healing which is vital, as pregnant women should avoid taking pills.
- Relieves stress.
Yoga Nidra (Yogic sleep)
- Reduces tension and anxiety.
- Helps regulate blood pressure.
- Deeply relaxes every cell in the body.
Yoga precautions for pregnant women
- During the advanced stages of pregnancy, avoid yoga asanas that put pressure on the abdomen.
- For the first trimester of pregnancy, do standing yoga poses. This will help strengthen the legs and enhance circulation. It can even reduce leg cramps.
- During the second and third trimesters, reduce the time spent holding asanas to prevent fatigue. Substitute with breathing exercises and meditation.
- Avoid practicing yoga from the 10th to the 14th week of pregnancy since these are crucial times.
- Avoid doing inversion poses.
- Listen to your body and do as much as you can without undue effort.
Yoga poses to avoid during pregnancy
- Naukasana (Boat Pose)
- Chakrasana (Wheel Pose)
- Ardha Matsyendrasana (Sitting Half Spinal Twist)
- Bhujangasana (Cobra Pose)
- Viparita Shalabhasana (Superman Pose)
- Halasana (Plow Pose)
It is fitting to counsel a specialist prior to taking up any yoga plan during pregnancy. Learn and practice yoga stances under the oversight of a prepared yoga instructor.
Rehearsing Yoga builds up the body and psyche, yet is definitely not a substitute for medication. It is fundamental to learn and rehearse yoga under the oversight of a prepared Yoga educator. If there should arise an occurrence of any ailment, practice yoga exclusively in the wake of counseling your PCP and a Yoga educator.