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Yoga for pregnant women is a healthy and helpful practice to undertake during pregnancy. Yoga for pregnant ladies may be started by anybody, regardless of their level of expertise, because yoga is a comprehensive practice. Can yoga for pregnant women improve your well-being throughout those nine months? Yes, absolutely! If done safely and with a doctor's approval, yoga for pregnant women is essential!
Yoga for pregnant women - What is it?
In yoga, a kind of meditation that incorporates physical postures (asanas) and breathing techniques, one may calm the body and bring it into harmony with the mind. However, yoga for pregnant women differs in that it is tailored to the unique needs of these women and their evolving bodies but adheres to the same basic principles.
As its name implies, yoga for pregnant women, or prenatal yoga, is a form of yoga that is specifically designed to help pregnant women maintain a healthy posture and alignment while they are growing. Because the mother's weight is being pulled down by her growing baby, this kind of yoga avoids common positions that can cause her legs to spread too far apart and her back to bow too far.
We break down all the best pregnancy-safe yoga postures that you must try during this phase!
Yoga postures for the first trimester
If you make the necessary adjustments, you can continue your regular exercise routine in the first trimester. Work on strengthening your core and relieving stress, paying specific attention to your hips and lower back. The majority of pregnant women should be able to safely do some forward bends in yoga. Be careful not to bend forward too quickly or too much to the point where it hurts.
Cat Cow Pose
Why it’s good for you: This mild backbend is excellent for relieving stress, increasing flexibility in the spine, and improving blood flow. A nice stretch will be experienced in the back, shoulders, and neck. This is a must add to your list
How to do it:
- Get down on all fours so that your knees touch the floor, then set up a table with your hands and feet as the legs and the top, respectively.
- As you maintain this position, make sure your hands are in line with your knees and your arms are perpendicular to the floor. This position is where you will begin.
- Keep your head up and your back slightly bent in a concave position. Hold the position for 30 seconds, being sure to keep your buttocks tight and your lower abdomen stretched.
- Take a deep breath in, then lift your head while bending over to put your hands on your hips. For around three seconds, hold your breath.
- To lengthen your spine in an upward motion, exhale and bring your head down.
- Next, draw in your buttocks and gently compress your extended abdomen. Keep your chin resting on your chest and your head tucked behind your arms.
- Remain in the position for three seconds before releasing and doing it three times more.
Seated Forward Bends
Why it’s good for you: Flexibility in the lower back, hips, and legs is enhanced in this posture. Strengthening the spine, lower back, and pelvis is the result.
How to do it:
- With your legs spread apart and your pelvis tilted forward, sit on the edge of a cushion, block, or folded blanket.
- Raise your arms in the air.
- Fold forward while bending at the hips.
- Gather your hands or grasp your big toes in front of you.
- Remain in this posture for a maximum of one minute.
Angle Pose
Why it’s good for you: It helps the ovaries function normally and fortifies the uterus. One common symptom of pregnancy is constipation, which it helps alleviate. Additionally, the angled posture massages the feet and calves, which increases circulation and alleviates the strain of excess pregnancy weight.
How to do it:
- Straighten up and put your feet about 24 inches (0.61 m) apart. The wall might serve as a sturdy base for you.
- Breathe in deeply and straighten your elbow as you lift your left arm.
- Raise your arms overhead and lean to the left.
- Breathe out and release your grip. Carry out the same steps on the opposite side.
Yoga postures during the second and third trimesters
Keep in mind: the hormone relaxin is secreted in greater quantities by the body in the second and third trimesters of pregnancy. It gets your muscles, ligaments, and tendons ready to give birth by relaxing them. Avoid overstretching, as the exercise can enhance your flexibility, and prevent pain and harm by not pushing yourself beyond your limits.
Warrior Pose
Why it’s good for you: Strengthening and toning the lower back, legs, and arms is the goal of the Warrior Pose (Virabhadrasana). As a result, it facilitates breathing and blood circulation. By bringing the mind and body into harmony, the warrior position encourages self-awareness.
How to do it:
- Maintain a space of at least hip width between your feet.
- Turn your left foot into a pivot and bring your right foot forward. The arch of your right foot should meet the arch of your left foot at the same level.
- Step forward by lowering your pelvis into a lunge position.
- As you take a deep breath in, raise your arms upward, palms facing up.
- Your right knee should be bent and lined up with your ankle once you exhale. Concurrently, bring your right leg parallel to the floor.
- While facing right, cast your gaze over your right index finger. Remain in the position and take a few deep breaths.
- With each breath in, lift your right leg up.
- As you drop your arms, exhale. Continue with the opposite side.
Butterfly Pose
Why it’s good for you: In addition to relieving stress and improving blood flow, the butterfly stretch also activates the digestive system. As a result, your lower back, hips, and inner thighs will be more flexible when you give birth.
How to do it:
- Position yourself such that your pelvis tilts forward while sitting on a cushion, block, or folded blanket.
- Apply pressure by bringing your foot soles together.
- To make the stretch deeper, bring your feet towards your hips.
- As you extend your spine, firmly plant your lower body on the floor.
- Put your hands on your ankles or shins, or interlace your fingers beneath your pinky toes.
- Remain in this posture for a maximum of one minute.
- Turn over two or four times.
Child’s Pose
Why it’s good for you: the lower back, chest, and shoulders are all stretched out in this soothing position. Flexibility in the back, hips, and thighs is enhanced.
How to do it:
- Go to a rolling start.
- Join your big toes and open your knees wide.
- Reposition yourself by lowering your hips.
- Spread your arms wide.
- Get a deep breath.
- Remember to maintain this position for a maximum of one minute
Disclaimer: Please consult your doctor before attempting yoga or other exercises during pregnancy.