Pregnancy is a transformative journey filled with physical and emotional changes. Expecting mothers often seek ways to stay active, reduce stress, and prepare their bodies for childbirth. Prenatal yoga is a gentle yet effective practice that helps improve flexibility, strengthen muscles, and enhance relaxation. It also promotes better posture, reduces common pregnancy discomforts, and prepares the body for labour. By trying out simple yoga poses, every mom-to-be can experience a more comfortable and balanced pregnancy.
The Types of Yoga Poses for Pregnancy
1. Marjariasana (Cat-Cow Pose)
Benefits: Improves spinal flexibility, relieves lower back pain, and enhances blood circulation.
Steps:
- Begin on all fours with wrists aligned under shoulders and knees under hips.
- Inhale, arch your back, and lift your head (Cow Pose).
- Exhale, round your spine, and tuck your chin toward your chest (Cat Pose).
- Repeat the movement slowly for 8–10 rounds.
Tip: To practice during first (12 weeks) and third trimester (28 to 40 weeks)
2. Konasana (Angle Pose)
Benefits: Enhances flexibility, stretches the spine and side muscles, and improves posture.
Steps:
- Stand with feet shoulder-width apart.
- Raise one arm overhead and stretch sideways while keeping the other hand on the waist.
- Hold the pose for a few breaths and return to the center.
- Repeat on the other side.
Tip: To practice during first trimester (12 weeks)
3. Virabhadrasana (Warrior Pose)
Benefits: Strengthens the legs, improves balance, and enhances stamina.
Steps:
- Stand with feet wide apart.
- Turn one foot outward and bend the knee while keeping the other leg straight.
- Extend arms parallel to the ground.
- Hold for 5–10 seconds and repeat on the other side.
Tip: Make sure to practice in front of someone or next to a wall for stability
4. Trikonasana (Triangle Pose)
Benefits: Stretches the spine, relieves back pain, and enhances stability.
Steps:
- Stand with feet apart, turn one foot outward.
- Extend arms at shoulder level and reach one hand towards the foot while keeping the other arm stretched upward.
- Hold for a few breaths and switch sides.
Tip: Aids to have a smooth delivery
5. Badhakonasana (Butterfly Pose)
Benefits: Increases flexibility in the hips and thighs, reduces stress, and improves blood circulation.
Steps:
- Sit with your legs bent and the soles of your feet touching each other.
- Hold your feet and gently flap your knees up and down like butterfly wings.
- Continue for a few breaths.
Tip: To practise during the latter trimester for a straightforward delivery
Prenatal yoga is a great way for expecting mothers to stay active while ensuring their body remains strong and flexible for childbirth. These simple poses can help alleviate pregnancy discomforts, promote relaxation, and improve overall well-being. Always consult a healthcare provider before starting a new exercise routine and remember to listen to your body while practicing yoga. Embrace the journey and enjoy the benefits of a calm and healthy pregnancy!
References:
https://www.apollocradle.com/blog/pregnancy/5-effective-yoga-poses-to-try-during-pregnancy
https://www.health.harvard.edu/blog/yoga-in-pregnancy-many-poses-are-safer-than-once-thought
https://yogagroup.org/7-yoga-poses-to-avoid-when-pregnant-a-guide-for-a-safe-practice
https://www.babycenter.com/pregnancy/diet-and-fitness/prenatal-yoga
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/prenatal-yoga
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