Pregnancy brings with it a lot of joy and happiness, and also physical discomfort, but thanks to yogic exercises!
The age old art of yogic exercise is very effective in mitigating the discomfort associated with pregnancy and it also helps in easy childbirth. Prenatal Yoga is not only good for you, but also for your growing baby.
Benefits of Prenatal Yoga
- Yoga can help you relax and breathe properly. It helps you strengthen the abdominal and pelvic muscles and eases labor and birth process
- The breathing yoga exercises eases stress and provides relief during pregnancy period
- Yoga is an amazing way to enhance your physical, mental and emotional wellness. Your blood circulation is improved. You become more agile and nimble through the mediation and breathing exercises
- By practicing yoga you become calm, composed and relaxed
Prenatal yoga exercise paves way to a safe pregnancy and healthy motherhood
Precautions while practicing Prenatal Yoga
Here are some important precautions that you should keep in mind while doing yoga exercises-
- While seeking yoga classes, remember to inform your yoga teacher about your trimester and your pregnancy. This will help him program exercise that are safe and beneficial for you
- Avoid doing asanas or poses targeting your back during the second and the third trimester as this might decrease blood circulation to uterus and associated structures
- Do not do stretching poses particularly the abdominal stretching asanas as it can make you susceptible to pulls and strains
- Avoid losing your physical balance and take the support of a wall or a chair while doing standing poses during second trimester onwards as your centre of gravity tends to shift
- Avoid hot yoga which is done in an overheated room as excessive heat can adversely affect the health and wellness of the developing fetus
- While doing twisting poses, make sure you twist from back and shoulders instead of twisting from waist. This prevents any undue pressure on your abdomen. Twist only to the extent you are quite comfortable and do not go too far in doing exercises
- Give a hearing ear to your body. While doing any asana if you feel uncomfortable, do not do it. A qualified yoga teacher will customize your yoga routine to meet your pregnancy requirement
- Health is of prime importance so before beginning your exercise regime, get your complete health check up done
- During the first trimester of pregnancy, be very careful and avoid taking too much exertion. Precaution is of utmost importance during this period
Pregnancy Safe Poses
Following are some of the safe poses for pregnancy that you can easily practice without any headache.
- Butterfly stretch
- Cat-Cow
- Seated forward bend
- Side angle pose
- Cobra (in the first trimester)
- Standing forward bend (with chair for change)
- Triangle pose (with chair for alteration)
Avoid back-bends, camel, handstands, headstands, balancing poses on one leg, etc.
The ancient art of yoga helps in not only enhancing the uterine space for the proper growth and development of the fetus but is also responsible for the release of happy hormones-“endorphins”. These endorphins make the mother agile and generate a feeling of goodness.
With all safety measures, here are few yoga exercises recommended during pregnancy
Badhakonasana or Butterfly pose
- This asana is effective in stretching the groins, inner thighs and in eliminating the fatigue caused by prolonged standing or walking
- The bowel movements are also improved by this asana
- Keep your spine straight and sit with legs spread out
- Bring your legs close to your pelvis by bending the knees
- Touch the soles of the two feet together
- Hold the feet with your hands tightly and try to bring the two heels close to each other
- Breath in and breath out
- Flap your legs up and down just like a butterfly wings
Vakrasna (Twisted pose)
- Sit in an erect posture and stretch feet in front
- Now inhale and lift your arms at the level of shoulders with palm facing down
- Now exhale and twist your entire body from waist level. Swing your arms as much as you can do and make sure you keep knees straight and do not bend
- Inhale and then come back to original posture
- This asana is beneficial for your legs, hands, neck and spine
Utkatasana (Chair pose)
- The chair asana is helpful in strengthening pelvic and thigh muscles
- Keep your feet on ground parallel to one another and stand erect
- Take deep breath and raise your arms and heels with palms facing towards the ground
- Slowly exhale and sit on your toes in squat position
- Inhale and keep your hands on the ground, get up gradually and stand erect on your toes
- Now exhale and bring your heels and hands down simultaneously
Konasana (Extended Side Angle pose)
Yoga exercises are helpful in creating a harmonious balance between your body and mind. It strengthens your core muscles of the pelvis and abdomen. Make sure you do yoga exercises or asanas under proper supervision of an expert.
