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Yoga Poses to practice during Pregnancy

by sravanthiyoga
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There comes a time in a woman’s life when she realizes that she is going to become a mother. It is one of the happiest moments of her life. From that moment on she changes the way she has been eating, exercising, thinking and many more. Knowing that there is a life developing inside you, it becomes obvious to be careful about everything.
It is said that a woman is reborn when she gives birth to its child.Your body needs special attention while you are pregnant as well as after childbirth. A woman gains more weight which is natural while pregnancy but losing it after delivery is quite challenging. Even though breastfeeding sheds down a lot of pounds but tightening belly’s skin is the biggest challenge. Consuming healthy and nutritious food, picking the right exercise/yoga regime and practicing with full care, control and awareness is the key to get regain the earlier shape of your body.
There are several yoga poses that could be carefully performed pre and post delivery to get positive results. Nor do they ensure natural delivery but also the good health of the newborn. These yoga poses boost a female’s reproductive system and make the body strong again.
So let’s move ahead to know which yoga poses you can practice safely during pregnancy.
Practice Note:
  1. Practicing in the presence of a competent and knowledgeable yoga instructor is recommended if you are new to yoga.
  2. Perform the yoga poses very mildly, carefully and slowly staying aware of your body all the time.
  3. Eliminate any yoga pose which doesn’t make you feel good.
  4. Strictly avoid practicing these poses before consulting with your doctor in these situations;
  • If the baby is breech.
  • In case of high-risk.
  • When you have twins in the womb.
  • Any other complication related to pregnancy and childbirth.
Stretch the body in Tadasana (Mountain Pose)
Palm tree pose or Mountain Pose is a simple and basic yoga pose which will surely make you feel calm, composed and relaxed. Simply stretch your arms and body in the upward direction gently without raising your heels. Very slight backward bending is optional. It is recommended to be practiced in the first and second trimester of pregnancy. It tones the abdominal muscles and nerves keeping them strong.
Try Triangle Pose (Trikonasana) to keep a backache at bay
Triangle Pose tones and massages the female reproductive and abdominal organs. Practicing this pose opens the chest and shoulders. It also prevents indigestion and constipation. All of these benefits packed in a single pose makes it a must try for every pregnant woman. Take 3-5 breaths in this pose and then release it gently.
Stretch and contract in Marjariasana (Cat/Cow Pose)
Pairing slow and mild movements of Cat and Cow pose makes an excellent yoga pose for pregnant women. Together these poses have a single name in Sanskrit which is Marjariasana. This yoga pose strengthens the core gently wrapping the muscles around the baby. It can be safely practiced post pregnancy to tone reproductive organs.
Practice Kandharasana (Bridge Pose) to improve blood circulation
Also known as Shoulder pose, practicing Kandharasana directs the blood flow in the spinal column. It takes the stress off the spine and keep it healthy. Utilize the strength of your legs to lift the pelvis. Take 3 to 5 breaths and lower the pelvis to the floor gently. Practice 3 times or less if you experience discomfort. A pillow can also be placed below the tailbone to increase comfort.
Safely practice Camel Pose (Ustrasana) in the final trimester
The spine endures a lot of weight in the last three months of pregnancy which causes a lot of stress and tension in the back muscles. Practicing Ustrasana provides relief and will help you feel good. If reaching the heels feels uncomfortable grab a hold of your buttocks as a support.A folded towel can be placed under the knees to feel more comfortable.
Relax in Shashankasana (Child’ Pose) peacefully
Child’s pose is very relaxing and has calming effects on the mind and body. Spread the knees wide to create enough space for the belly and use a folded blanket to rest your forehead. Practicing this pose during pregnancy relives the tension in the muscles of spine, pelvis and hips. Take slow and deep breaths to feel fully relaxed in this pose.

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