Benefits of yoga in pregnancy

Pregnancy is a crucial period, so you have to take care of yourself more these days. Here you will find healthy yoga poses and the benefits of yoga in pregnancy.
  • Virabhadrasana – also known as Warrior Pose

Benefits of yoga in pregnancy
Benefits of yoga in pregnancy

 

 Way to perform:

  1. Stand straight on your yoga mat.
  2. Turn your left foot out and right foot in.
  3. Lift your both arms out sideways.
  4. Breathe out, bend your right knee.
  5. Slowly turn your head and look to your right.
  6. Stretch your arms further and push your pelvis down.
  7. For up to 1 min. hold your position. Now, breathe in and release.
  8. Do this on the other side.

Benefits of yoga in pregnancy:

Following are some benefits of yoga in pregnancy-

  1. It can also help to stimulate the abdominal body parts and improves the digestive system.
  2. This asana strengthens and stretches the legs as well as ankles.
  3. It relieves any kind of backaches, especially those a woman suffered during pregnancy period.
  4. This asana will help to increase your stamina.
  5. It also helps to relieve flat feet, osteoporosis, infertility, carpal tunnel problem, and sciatic nerve pain.

Precautions :

  1. people suffering from high blood pressure should completely avoid practicing this posture.
  2. It is best to practice this Pose under the supervision of a certified yoga instructor or after consulting your doctor.
  3. It is best to avoid this asana if you have diarrhea.
  4. If you have arthritis or knee problems, use support at the knee.
  5. If you have neck problems, do not turn your head. Keep your head straight and hold the pose. 
  • TADASANA – also known as Mountain Pose

    Benefits of yoga in pregnancy
    Benefits of yoga in pregnancy

Way to perform:

  1. Stand straight with your feet together.
  2. Slowly lift your toes and place them back on the floor.
  3. Pull up your kneecaps and squeeze the thighs.
  4. Inhale and lift up from your waist.
  5. Breathe and hold for 4 to 8 breathes.
  6. Exhale and drop the shoulders down.

Benefits of yoga in pregnancy:

Following are some benefits of yoga in pregnancy-

  1. This asana helps improve body posture.
  2. Your knees, thighs, and ankles become stronger, with regular practice of this asana.
  3.  This asana reduces flat feet.
  4. Your buttocks and abdomen get toned.
  5. Your digestive, nervous, and respiratory systems are regulated.
  6. This asana is excellent for those who want to increase their height in their formative years
  7.  It also makes your spine agiler.

Precautions :

It is best to avoid this asana if you have the following problems:

1. Low blood pressure
2. Insomnia
3. Headaches

  • Marjariasana – also known as Cat Pose
Benefits of yoga in pregnancy
Benefits of yoga in pregnancy

Way to perform:

  1. Assume tabletop position on your hands and knees.
  2. Place your knees hip-width apart and your hands directly below your shoulders.
  3. Look ahead straight.
  4. Now while inhaling raise your head back and push your belly button downwards.
  5. Hold this cat position.
  6. Now on exhaling curl your head inwards. And press the middle of your spine backward towards the ceiling.
  7. Repeat this pose for 10-20 times.

Precautions:

  1. If you are suffering from a particular head injury, make sure that you keep your head in line with your upper body.
  2. If you have any kind of back or neck problems, it is advisable to consult the physician or practice this asana under the direction of a certified yoga instructor.

Benefits of yoga in pregnancy:

Following are some benefits of yoga in pregnancy-

  1. This pose strengthens your shoulders and wrists.
  2. It also stretches, strengthens, and adds flexibility to the spine.
  3. The digestive organs are massaged and activated.
  4. The stretching due to yoga relaxes the mind and removes all of the stress and strain.
  5. Being on your fours also improves the blood circulation and also circulation of oxygen in your body.
  6. This asana helps to tone the abdomen at the same time getting rid of unnecessary pockets of fat, slowly but surely.
  • Baddha Konasana – also known as Butterfly Pose

Benefits of yoga in pregnancy
Benefits of yoga in pregnancy

Way to perform :

  1. Sit straight with legs spread out.
  2. Bend knees and bring feet inward.
  3. Bring feet together, about 6 inches away from your pelvis.
  4. Hold feet tightly with your hands.
  5. Inhale deeply, press the thighs and knees down.
  6. Breathe normally and start flapping both legs up and down.
  7. Start slowly and then increase speed repeat for 5-10 minutes.
  8. Slow down and step.
  9. Breathe deeply and slowly stretch out your legs.

Precautions :

  1. It is advisable to avoid this asana for those who have a knee injury.
  2. If you suffer from sciatic pain, sit down on a pillow and practice this asana.

Benefits of yoga in pregnancy:

Following are some benefits of yoga in pregnancy-

  1. This asana really benefits pregnant women, helping them have a smooth and easy delivery.
  2. This asana improves the functioning of the reproductive system in women.
  3. This asana is also helpful in curing asthma, infertility and high blood pressure.
  4. It also helps improve the circulation of blood all over the body.
  5. This asana is a great stress reliever.
  6. It also helps reduce fatigue.
  7. It also betters the posture because it stretches your spine, and helps relieve sciatic pain.
  8. It stimulates the kidneys, prostate gland along with the bladder and abdominal organs as well.
  • Bitilasana – also known as Cow Pose

    Benefits of yoga in pregnancy
    Benefits of yoga in pregnancy

 Way to perform :

  1. Assume tabletop position on your hands as well as knees.
  2. Place your knees hip-width apart and your hands directly below your shoulders.
  3. Drop your belly and look out at the upper portion of the wall in front of you.
  4. Now, stretch out your head, neck, and chest upwards.
  5. Repeat this asana 1 to 10 times.

Precautions:

  1. Seek the advice of a doctor before you try this pose in case you have a neck injury.    Then you should practice yoga under the supervision of an expert.
  2. If you have a sensitive neck, you should not crunch the back of the neck too much as you look up. Then it is advisable to look forward to avoiding the strain. Also, make sure your shoulders are away from your ears.

Benefits of yoga in pregnancy:

Following are some benefits of yoga in pregnancy-

  1. This asana really helps to stretch the neck and the front part of the upper body.
  2. This asana is also a stress-relieving pose.
  3. It massages the internal body organs and also helps increase the circulation of blood throughout the body.
  4. It also helps reduce back pain and cure sciatica.
  • Shavasana – also known as Corpse Pose
Benefits of yoga in pregnancy
Benefits of yoga in pregnancy

The Corpse pose is the best way to relax your body after a yoga session.

Steps to perform:

  1. Lie down on the floor with your back straight.
  2. Keep your eyes closed.
  3. Relax your body. Invite peace and silence into your mind, body, and soul.
  4. Stay in Savasana for five minutes for every 30 minutes of your practice.
  5. Now, stand up straight.
  6. Cover your face with your hands and take ten quick breaths.

READ MORE: Yoga poses to avoid during pregnancy

 

 

 

 

 

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