10 Prenatal Yoga For Women To Do During Pregnancy!

You’re pregnant! Many congratulations! You might be feeling mixed emotions, happy, excited, scared and overwhelmed, all of these emotions at the same time. Isn’t it difficult to point out one single emotion you are feeling right now? The morning sickness is debilitating but the baby bumps will be delightful. Enthusiasm must be filling you up at once and at the very next minute another emotion might be clouding up. Credits of all these mood swings go to various hormonal changes happening during this phase. 

There can be many minor health issues that you can face at this time like back pain, insomnia, constipation, low stamina, stress, mental instability, fatigue, swollen ankles, varicose veins, etc. It is a must for a pregnant woman to be physically active at this time. However, a good amount of rest is also equally important. So you can do something which can keep you physically active and relax your body and mind at the same time. Yoga! It is the name which comes first in mind while thinking about something like this. Yoga cannot only relieve your prenatal complaints but also will prepare your mind and body for the arrival of the child. It helps in adjusting the body to all the changes happening during pregnancy and makes the body flexible for the easy delivery of the baby. 

Yoga is the safest exercise to be considered by a pregnant woman while you should only practice yoga under a yoga expert. For pregnant women, special classes are organized by certified yoga institutes. While doing yoga you must listen to your body and stop immediately if you feel any kind of discomfort or pain. Posture has to adjust as per your body need, changing bump size and moods. 

The first question which comes in mind before starting yoga during pregnancy is that, is it safe to practice yoga? And the answer is-Yes! It is. Yoga is not only about turning, twisting and stretching your body. If done in the correct manner, yoga can prove to be highly beneficial for a pregnant woman. Practicing yoga during pregnancy makes breathing easy and relaxes the body. These things eventually help in fulfilling the demands of the body not only during pregnancy but in labor, delivery and motherhood. What your body needs the most during pregnancy? Relax body and mind. Yoga bursts out the stress relax the body and make you emotionally more stable. Even prenatal yoga can help in delivering the child through vaginal delivery instead of a cesarean section. 

You should keep some points in mind while practicing Yoga during pregnancy:

1. Preferably go for the prenatal yoga classes, instead of your regular one. But if you want to continue with your regular classes you must make your yoga instructor aware about your pregnancy and the trimester.

2. After the second trimester, the center of gravity of your body shifts. So you must use some sort of support while doing any balancing posture.

3. Do not practice any asana which involves sudden and deep twists. If you want to twirl your body then involve shoulder and back not waist region. It will prevent any kind of pressure to be exerted on the bump and baby.

4. If you want to practice yoga during pregnancy and it is your very first time, do consult your doctor first. As the initial phase, i.e. trimester of pregnancy is very crucial due to high chances of miscarriage. The second trimester is the best time to begin practicing yoga.

Let’s see some of the safe yoga poses to be practiced during pregnancy and their benefits. 

1. Cat stretch (Marjariasana):

• It alleviates the stiffness of shoulders and neck by stretching them.

• Maintains the flexibility of the spine and this is very important as during pregnancy back has to support much weight with the increasing fetus.

• Blood circulation is improved and abdominal muscles are toned, nourishing the reproductive organs.

2. Konasana:

• Maintains the flexibility of the spine and stretches the sides of the body.

• Relieves constipation that is a very common problem in pregnancy.

3. Warrior pose (Veerbhadrasana):

• It helps in improving the balance of the body.

• Helps in increasing stamina and toning of the legs, arms and lower back.

4. Triangle pose (Trikonasana):

• Mental and physical balance is maintained by practicing this asana. During pregnancy center of gravity shifts in pregnant women. Hence this pose proves to be really helpful.

• Hips are stretched and opened that can be really beneficial for delivery.

• Stress and back pain is reduced.

5. Butterfly pose (Badhakonasana):

• The flexibility of groin and the hip region is increased.

• Relieves pain in knees and thighs by stretching them.

• Relieves fatigue and if practiced till the end of pregnancy, it aids easy delivery.

6. Corpse pose (Shavasana):

• It is one of the most beneficial yoga poses to be practiced during pregnancy as it relaxes mind and body. 

• It helps in repairing of cells that leads to self-healing from any minor ailments. This prevents a pregnant woman from popping pills that can be harmful to them and her child.

• Alleviates stress.

7. Yogic sleep (Yoga nidra):

• Relieves anxiety, stress and tension.

• It helps in regulating the blood pressure.

• Every cell in the body is deeply relaxed

8. Bee breathe (Bhramari pranayama):

• Blood pressure is regulated.

• Helps in relieving headaches.

9. Alternate nostril breathing (Nadi shodhan pranayama):

• This simple breathing technique helps in calming the mind and relaxing the body.

• Body temperature is maintained by this yoga pose.

• Helps in baby’s growth by increasing the supply of oxygen to the body.

10. Legs up the wall (Viparita karani):

• Backache is relieved, one of the main concerns in pregnancy.

• Blood supply to the pelvic region is enhanced.

• Swollen ankles and varicose veins are also alleviated by this pose.

This was all about the yoga asanas and their benefits but before starting to practice them you must keep in mind some precaution points.

• In late pregnancy, don’t do the poses that exert pressure on the abdomen or belly.

• To prevent fatigue, lessen the time of holding the pose especially during the second and third trimester. 

• Avoid practicing yoga in the first trimester of pregnancy as it is the most crucial time. However, you can do simple breathing and relaxing poses.

• Do not practice inversion poses.

• Always listen to your body during pregnancy. Stop immediately as soon as you feel discomfort or fatigue while practicing yoga.

Yoga practice can help you relax your mind and body but do not take it as a substitute for medicine. However, it is well said, “You cannot always control what goes on outside, but you can definitely control what goes inside.” Stay healthy Stay happy.