Yoga has been a prevailing form of exercise for kids, adults and elder person that has been in practice since many years. Prenatal yoga poses definitely help pregnant women which has proven to be a boon. Proper poses in yoga can be tried as this assures safety as well as care to both mother and baby.
Prenatal yoga is a wonderful way to stay fit during your pregnancy and it also helps you to stretch your pelvic muscles which are a good thing to do in order to prepare for birth. Many women hope that they will be able to have a normal vaginal delivery and to help them get ready for the rigors of childbirth; they exercise throughout their pregnancy to stay in strong physical shape. There are a number of prenatal yoga poses and asanas that are particularly suited to pregnant women.
List of Prenatal Yoga Poses For Pregnant Women:
#1 – Squatting Pose (Upavesasana):
It is one of the many prenatal yoga poses and asanas that helps to prepare the woman’s body for childbirth. Doing squats helps to widen the pelvis to help ensure a smoother delivery for both mother and child. Like many yoga poses, some props, such as a chair or blocks, might need to be utilized as pregnancy moves further along to help keep the body in a balanced state. While squatting, it is important to remember to breathe and keep the body in a relaxed state.
#2 – Pelvic Tilt Pose:
The pelvic tilt, also known as the cat-cow, helps to ease and reduce one of the most mentioned complaints of pregnancy – back pain. By gently easing the body onto all fours and gently rolling and tucking the pelvis in while pushing the back toward the sky, tense backs are eased. Many pregnant women find this to be one of their favorite prenatal yoga poses.
#3 – Cobbler’s Pose (Baddha Konasana):
The tailor’s pose or cobbler’s yoga pose as it is also known, is another of the prenatal yoga poses that helps to open the pelvis to ensure a smooth delivery of the baby. By sitting against a wall and gently pressing the bottoms of the feet against one another, the pelvis relaxes and stretches in a gentle manner. It is important to note that as the pregnancy goes on, the joints naturally become looser and more pliable. It can be easy to accidentally overextend the pelvic muscles with the gentlest of exercises unless caution if used.
#4 – Side Lying Pose:
The side lying pose is useful for the end of a workout. By lying on the side, blood is able to be more efficiently moved throughout the body. This gives both the mother and the baby access to more fresh, oxygen rich blood, a benefit that is healthy for both of them.
Also Read: Effective Workout/Exercises For Busy Moms
#5 – Bridge Pose (Setu Bandha Sarvangasana):
This pose plays a vital role in strengthening the spine, opening the chest, stimulating the thyroid and improving spinal flexibility. To assume the pose you have to lie on your back then bend your knees so that the soles of your feet are parallel on the yoga mat and close to your buttocks. You should then lift your hips up towards the ceiling. To lift yourself higher, you should interlace your fingers behind your back and straighten your arms while pressing them into the mat. At this position you should roll one shoulder and lift your hips higher. You should hold in this position until you get tired. For ideal results, you can wear diabetic footwear and maternity clothes for additional comfort while doing this pose.
#6 – Gate Pose (Parighasana):
This pose stretches the intercostal between your ribs thus helping you to breathe better.
To assume the pose you should get into an upright kneeling position with your hips over your knees. You should extend your right leg out to the side while keeping the knee and ankle in line with your right hip. You should then turn your right toes forward until your right foot becomes parallel with your left leg. At this position you should inhale and reach your left arm next to your left ear. You should then exhale and stretch your left arm to the right and take several breaths. For ideal results you should extend your spine when inhaling and deepen your side stretch when exhaling. When you get tired you should return to an upright position and bring your right and left knees together.
#7 – Goddess Pose (Utkata Konasana):
Also known as the reclined bound angle pose, this pose aids in opening the groin. At this point, you can start in the cobbler’s pose then lean backwards and take your elbows to the floor. You should then lower your back all the way to the floor. You should stay in this position for a couple of minutes until you get tired. To get out of this pose you should roll over to your side and sit up.
As your baby is growing inside your body, you need a lot of energy to carry the weight. The different postures widen your hips, back, and shoulders. It relieves you from stress and pain and gives you a lot of energy. When you are deep breathing, the nervous system becomes calm, and you feel relaxed. The immune system and digestion system works properly, and you sleep better.
A pregnancy yoga session allows you to slow down and help you connect with your growing baby. There are some other health benefits of yoga like increased blood circulation, make you prepared for labor and bring you in shape. Deep breathing makes your mind stress-free and calm. The yoga practice is very good for you.