Yoga for Pregnancy

Yoga For Pregnancy?

You’re expecting a child?! Congratulations! You must be ecstatic, terrified, delighted, and overwhelmed all at once. Isn’t it hard to pinpoint exactly what you’re feeling? The kicks are enjoyable, but the cramps are unbearable. You could be brimming with zeal one minute and overcome with emotion the next. Nothing completely describes how it feels to have a life developing inside of you. You may also suffer mood swings as a result of hormonal changes.

Exercising is no exception, and when it comes to being physically active when pregnant, more caution is required. Pregnant women can benefit from yoga, and the healthiest method to practise yoga during pregnancy is to enrol in a prenatal yoga class led by a trained instructor. But you can practise simple yoga asana  at your home as well.

Is it safe to practice yoga during pregnancy?

Yoga is considerably more than just twisting and moving your body. It can be incredibly advantageous when done correctly, especially during pregnancy. One of the most beneficial aspects of yoga during pregnancy is that it helps you relax and breathe. This can assist you in adjusting to the physical demands of pregnancy, labour, and childbirth, as well as motherhood. Yoga relaxes the mind and body, relieving physical and emotional stress that your body need throughout pregnancy. Prenatal yoga is also popular among pregnant women who want to have a normal delivery.

Here are some tips to keep in mind if you’re thinking about doing yoga throughout your pregnancy.

  • Yoga classes for pregnant women are preferable. If you wish to continue with your normal yoga lessons, make sure to let your yoga instructor know you’re expecting and which trimester you’re in.
  • After the second trimester, the body’s centre of gravity moves, so utilise some type of support for exercises that need you to balance on your heels or toes.
  • Hinge from the hips, leading with the breastbone and extending the spine from the crown of the head to the tailbone when bending forward. Breathing will be easier because the ribs will have more room to move.

● When doing twisting positions, twist more from the shoulders and back rather than the waist to avoid putting extra pressure on your bump. There should be no sudden or deep twists.

A list of positions that are deemed safe for pregnant women is provided below.

  1. Triangle pose
  2. Side angle pose
  3. Cat-Cow pose
  4. Standing forward bend

What are the best yoga poses during pregnancy?

Cat pose or marjariasana

This position is only safe during the first trimester and should be avoided beyond 26 weeks. It strengthens the shoulders and wrists while also improving blood circulation.

What is the best way to do it?

  1. Kneel on the floor and crawl around on all fours like a cat. Make sure your head is straight.
  2. Deeply inhale and elevate your chin. Simultaneously, pull your head back a little.
  3. Maintain a strong grip on your buttocks until you feel a tingling feeling.
  4. Hold the posture for 30 to 90 seconds while taking deep breaths.
  5. Exhale and bring your chin as close to your chest as possible.
  6. Relax the buttocks muscles and arch your back as far as you can comfortably.

Mountain pose 

It helps in relieving back pain and strengthens spine

How to perform it?

  1. Spread your feet out in front of you. Match the width of your hips to the location of your feet.
  2. Make sure your spine is straight. Place your hands on the side of your body, palms towards the thighs.
  3. Make a Namaskar Mudra using your hands.
  4. Take a deep breath and straighten your spine. At the same time as you inhale, raise your hands above your head.
  5. Extend your spine as much as you can. However, make sure your back isn’t under any strain.
  6. The next stage is to lean back in your chair and focus on your fingertips.
  7. Hold the stance and count to ten slowly. Remember to take deep breaths in and out while you do so.

Savasana or Corpse pose 

This is the cooling down posture, which is great for calming down and relaxing the body after a workout.

How to Do It?

  1. Place your back on the floor and lie down.
  2. Close your eyes for a moment.
  3. Relax your mind and body. Allow yourself to think positive thoughts and let go of negative ones. While you’re doing this, take your time. Breathe regularly, without holding your breath.
  4. After some time has passed, stand up straight.

 This asana is used to finish a yoga workout and to cool down the body.

Yoga Exercises You Shouldn’t Do While Pregnant women

Pregnant women should avoid the following yoga postures, regardless of their trimester. They can have negative consequences for both the mother and the baby.

Pose a bow

Pose of a cobra

Shoulder stand vs. head stand: which is better?

Pose of a locust

Forward bend when seated

Pose of a dancer

Pose of a warrior pose strengthens