YOGA FOR PREGNANCY
You must be excited, scared and happy if you are expecting. The development of one more offspring inside the women body is known as pregnancy. It is a total span of nine months in which the baby grows inside the mother’s womb. In order to enhance flexibility, strength, breathing, and relaxing the body, yoga for pregnancy defines some of the effective yoga asana and pranayama techniques. This can lead to easier and comfortable labor as well as they maintain the proper growth of the baby. However, one must consult the doctor before starting any exercise and also avoid some of the yoga exercises too.
YOGA POSES FOR PREGNANCY
During pregnancy every women want to be in shape and ready to do what is good for her baby. Yoga is the perfect way to stay fit and healthy for both. Here are some yoga poses you must try.
Balaasna or Child’s pose
Balasana in yoga is a resting pose which focuses on your breathing. Breathing deeply during this yoga posture is a good resting position between labor contractions. This is a beneficial yoga pose for a happy and healthy pregnancy and helps in attainment of the serene and tranquil state of mind which is essential during all trimesters of pregnancy.
Marjariasana or Cat Pose
This pose is very effective in almost all stages of pregnancy. It helps in strengthening your core muscles along with lengthening your spines. As your pregnancy grows, this yoga posture will help in providing strength to your belly. Many women overcome the problem of back pain through this effective asana and side by side can attain a better circulation of blood and spinal fluids. Pregnant ladies can overcome the problem of morning sickness by regular practice of this asana and can achieve a calm state of mind.
Badhakonasana or Butterfly Pose
This pose of yoga helps in stretching the knees and thighs as well as relieving from the pain. It enhances flexibility in the groin and hip region and reduces the problem of fatigue. When practices regularly until the later stage of pregnancy, it will facilities smooth delivery.
Setu Bandhasana or Bridge Pose
Practiced during all trimesters of pregnancy this can be helpful to open up your hip region with providing strength to your core, hamstrings, and glutes. This can also use for the ladies who feel uncomfortable from the back and also reduces the stress of your rectus abdominals.
Savasana or Corpse Pose
This pose is a relaxing pose for your mind and body which helps in fighting fatigue issues during pregnancy boosting up your energy at once. Common pregnancy symptoms like morning sickness, nausea, and pain can be overcome by this yoga pose.
Vrikshasana or Tree Pose
Vrikshasana is referred to as the balancing pose which helps in strengthening your core and legs. It alleviates back pain and improves the posture of the body.
Also Try These during pregnancy
During pregnancy chanting mantra is helps to have a positive effect on the growth and development it also helps the baby to learn inside womb. Making sound by yourself or Chanting is an effective way to regulate your breathing during birth and pregnancy. This pose helps in dealing with the immense pain during labor and pregnancy by keeping yourself calm, focused, and relax. This yoga posture always helpful in a comfortable and easier labor.
Meditation for Pregnancy
To overcome the problems of stress, depression, and anxiety, Meditation is one of the most adopted methods over the years. Meditation can help in moving gracefully during the last trimester of your pregnancy. For the women who are giving birth for the first time, this yogic posture can lead to achieving an utmost and tranquil state of mind free from any kind of nervousness.
Pranayama for Pregnancy
This breathing exercises help in maintaining the temperature of the body and relaxing & calming the mind. It also facilitates the growth of the baby by accelerates the oxygen supply inside the body. These yogic pranayama helps in relieving from headaches and regulate the blood pressure in the women body during the stages of pregnancy. These are the following pranayama which you can practice during pregnancy :
Yoga Poses that must be avoided by pregnant women
Halasana or Plow Pose
This pose is avoided during the stage of pregnancy as it can put too much stress on your core during the postures of this pose. This can affect pregnancy in a negative way.
Salabhasana or Locust Pose
As lying on the belly during this pose can put an immense amount of pressure on your belly and should be avoided during the whole pregnancy.
Sampattasana or Plank Cross
If a woman is doing yoga continuously, she must try this pose in the first trimester only if she is feeling okay with this pose. But after the first trimester, this pose should be avoided as it puts stress on your belly which in turns inter-connected to the stress son womb.
Naukasana or Boat Pose
This pose puts an additional amount of stress on your belly which must be avoided during pregnancy. The severity of diastasis recti or abdominal muscle separation can also be increased as the effect of this pose.