Do you want a healthy and safe pregnancy? It is the most special and valuable moment in any woman’s life. Nurturing a new life in your womb is very special; you must take complete care during this period. Easy to perform and important yoga asanas mentioned below can enable you to successfully carry off the entire pregnancy phase.
Pregnancy lasts for almost 40 weeks and is divided into 3 different trimesters. Women can perform these asanas with the right instructions and methodology to seek maximum benefits from them. Here’s everything mentioned in detail about prenatal yoga to learn it in detail.
Why is Pregnancy Yoga Beneficial?
Pregnancy yoga is immensely helpful in creating an emotional and physical balance among individuals. All these asanas include a combination of breathing, relaxation, and various physical techniques that help pregnant women to develop a perfect equilibrium.
Most of these asanas also evoke spirituality and help develop a consciousness of soul, mind, and body. It helps in improving your agility to get ready for labor time. Other common benefits of performing this form of yoga are reduced lower back pain, better flexibility, and a soothing mental state.
The below-listed yoga poses and positions are ideal for dealing with pregnancy uneasiness and strengthening inner muscles, specifically for the abdomen and lower back areas. Here are the top poses to follow.
The Best Yoga Poses for Pregnant Women
- Tadasana
In this asana, women should stand with their hands on either side and keep almost a foot distance between both feet. You must keep them parallel to each other. Now, you should focus on your eyes at a point ahead and inhale for almost 3 seconds. Keep both arms in the forward position to seek a complete upward stretch that helps reach the vertical position.
The next step is to complete the upward stretch using the arms and keep it ahead to retain the position for almost 6 seconds. You must move the palm position outward and start exhaling in 3 seconds. Keep the arms straight and move them down using the downward and backward circuits.
Advantages:
- It increases the awareness of the moment.
- Helps in improving mental clarity and confidence.
- Supports in increasing strength and balance. It also proves beneficial in minimizing anxiety and stress levels.
- Marjariasana
In this asana, women must kneel at the table position like their whole back resembles the tabletop. Keep the legs and arms like that of a table. Now, keep your hands and arms below your shoulders and in a flat posture over the ground. Allow the knees to be hip-width apart.
Then, inhale, lift the chin, and tilt the head backward by pressing the naval downwards. Try to compress the buttocks and raise the tailbone. While you exhale, drop your chin towards the chest and hunch up the back slightly to complete the asana.
Advantages:
- Get relaxation from fatigue and chronic back pain.
- It efficiently opens your back muscles.
- Malasana
In this pose, women should keep a minimum gap of 2 feet between their legs and squat downwards completely. The next step is to combine palms as namaskar and use elbows to keep the knees aside. This yoga pose proves helpful in hip opening, and one can perform it for almost 50-60 seconds. Complete the asana by releasing the pose.
Advantages:
- It helps in compressing the abdominal cavity.
- Proves beneficial in opening hip and pelvic joints and stretching the thigh muscles.
- Bhadrasana
Pregnant women must sit over the mat with their legs completely stretched straight and keep their feet together and their toes pointing upward. Allow the hands aside the body. Let the upper body be straight and keep the stomach in a normal contour. With your chin drawn inwards, concentrate on focusing your eyes straight ahead.
Inhale for almost 3 seconds and keep the legs closer to the body. Ensure that your legs touch the floor and allow your knees to bent. Try to touch your soles with each other. Try to compress the feet towards the pelvic area and keep toes pointed outward enough to let heels touch the perineum region.
Allow the upper body to stay erect, keep hands inside the knee and try to push in a downward pose. Stretch the legs, exhale for 3 seconds, and try to get back to the starting position.
Advantages:
- It ensures suppleness of knees, ankles, and pelvic muscles
- Strengthens groin, pelvis, and reproductive organs.
- Provides fresh oxygenated blood to the pelvis area.
- Releases spine tension.
Wrapping Up
Yoga is a boon to pregnant women as it helps relax their conscious and sub-conscious state completely. It also proves helpful in managing blood pressure and improving your breathing patterns. Following different yoga poses lays a positive impact on both your physical and mental well-being.
Pregnant women can also gain multiple advantages from performing the above asanas, like regulating breathing and body and mind relaxation. It also enhances your concentration levels and endurance. This offers strength and support to sustain the growing baby even during childbirth!
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