Beneficial yoga poses and tips for pregnant women

yoga for pregnant women

During pregnancy your body adjusts to the transformation taking place, and hence it is a time to face a lot of changes – emotional and physical. It is natural to feel discomfort, apprehension and a range of conflicting emotions during this period. Although pregnancy requires some rest and care, it is also a fact that the more active you are, the better it is for you, as you will not pile on uncessary6 pounds, and also helps you during labour.

These days, prenatal yoga is getting highly popular, and several yoga institutions are offering it. Here are some yoga poses that not only offers relief from pain, but also stretches your body to create space for the growing foetus. The description of the yoga poses are not mentioned here, as it is necessary to get yourself trained under expert guidance.

However, mentioned here are some of the benefits of these postures on pregnant women.

Trikonasana (Triangle pose) – This pose can ideally be practised when you are in your second trimester. The idea of the pose is to stretch as much as you can. It improves blood flow to the head and other regions of your body, stretches your back, arms and legs. It also improves digestion, reduces constipation and improves appetite.

Badhakonasana (Butterfly Pose) – It helps you open your hips, which would eventually help you during labour. Apart from the hips, it stretches out inner thighs, back and neck. It also improves your posture.

Chakravakasana (Cat-Cow stretch) – This pose is beneficial in relieving back pain associated with pregnancy. It mobilizes the spine, makes it flexible and strong. It also releases tension in back muscles.

Vrikshasana (Tree pose) – As you expand around the middle, you may lose your balance often, and this yoga pose may come in handy, as this pose focuses on balance and improving stamina. Apart from stretching your thighs, shoulder and torso, it strengthens ankles, and tones abdominal muscles. It also improves concentration.

Sukhasana (Easy pose) – Sukhasana is an easy, yet effective prenatal exercise. It helps open up your hips and relieves tension in your shoulders. The posture lengthens your spine, helps you unwind, lowers anxiety and brings inner peace.

Some tips to bear in mind when practising yoga during pregnancy.

  • Although yoga postures help in ensuring easier delivery, opt for standing yoga postures during the first trimester as they help in strengthening leg muscles, improves circulation and increase energy and can help reduce leg cramps.
  • Do not practice yoga poses that put pressure on abdomen, and difficult yoga postures are not advised during advanced stages of pregnancy. Avoid practising inversions.
  • The second and third trimester is the best time to relax. Hence breathing techniques like Ujjayi pranayama, Nadi Shodhan and Bhramri are excellent, as they even help you deal with emotional changes and relaxes mind thoroughly.
  • Ultimately being happy is the key, and it is important for your baby too. Yoga and meditation can go a long way in helping you remain relaxed and cheerful.
  • While yoga practice helps in developing mind and body, and adds to health values, it cannot be considered as a substitute for medicine. Yoga postures should ‘only’ be learnt under the supervision of a trained yoga teacher. Also, in case of any particular medical condition, consult your doctor and your yoga teacher before practising yoga postures.