10 Best And Safe Yoga Poses For Pregnancy (Yoga For Pregnancy)
Pregnancy can be a beautiful and wonderful time, but it can also be associated with a lot of pain. Often the body hurts every now and then, in completely new places and in different ways. Yoga is a great way to stay active during pregnancy. It's gentle and has little effect. Here are the 10 best and safest yoga poses for pregnancy.
Benefits of Yoga During Pregnancy
- Yoga lowers the health risks for both mother and baby.
- Reduces the chance of pregnancy complications.
- Prepares the body for safe and comfortable childbirth and childbirth.
- May reduce the risk of premature delivery.
- Offers many physical and mental benefits.
- The gentle movements and slow breathing can also relieve stress.
- It is a safe tool to reduce anxiety as well as depression during pregnancy.
- Reduces pain and discomfort and improves the general quality of life during pregnancy.
Yoga poses for pregnancy
Expectant mothers should focus more on stability and strength than on endurance and flexibility. The goal is to avoid discomfort while exercising. Hence, these yoga poses are performed with modifications, props, or a wall for a well-supported posture. Pregnancy hormones loosen the muscles and ligaments. This increases the risk of injury if you push yourself too far in terms of flexibility. Therefore, it is recommended to consult a certified yoga therapist before starting yoga during pregnancy.
10 best and safe yoga poses for pregnancy
-
Marjaryasana / Bitilasana (cat / cow pose)
These basic movements stretch your spine and let your stomach hang down, which can relieve tension. If you have back pain, you can swing between these two poses. It can also help get the baby into the optimal position for delivery. To maximize the benefits of these poses, synchronize your breath with your stretch by inhaling and stretching and exhaling your abdomen as you do the cow stretch, and contracting your abdomen as you arch.
-
Utkata konasana (Goddess Pose)
A wide-leg squat can be performed with or without the support of a wall to help maintain balance. This pose strengthens the legs and pelvic floor and promotes hip openings, all important components of the birthing process.
-
Bhadrakonasana (butterfly pose)
This sitting pose helps open the pelvis. Sit on a cushion or blanket to prevent your lower back from rounding and loosening your pelvis forward. Put the soles of your feet together and let your knees fall out to the side. Hang yourself by your hips, move your hands in front of you, keep your spine long and allow enough space for the baby. You can even indulge in a foot and calf massage to improve blood flow and ease the stress of the extra weight during pregnancy.
Sit upright against a wall with the soles of your feet touching. Gently push your knees down and away from each other, but don't push them apart. Stay in this position as long as you are comfortable. This asana is a challenging pose for strengthening the legs and back. During pregnancy, this pose is great for strengthening your legs in preparation for the extra weight they will soon have to carry.
-
Setu Bandhasana (Bridge Pose)
This is a great pregnancy yoga pose for relieving tension in the upper back and shoulders and relieving stress on the spine. Setu Bandhasana helps reduce stress and anxiety. This pose calms the mind and body, and gives you the strength you need for childbirth.
-
Adhomukha svanasana (downward facing dog)
Adhomukha Asana is excellent for relieving tension in the upper back and shoulders, as well as opening up the sacrum and lower back. Using a wall will also keep your head high, which is recommended if you have heartburn while pregnant.
Vakrasana gently massages your abdominal area and trains your neck, hands and legs.
Tadasana is one of the basic asanas during pregnancy as it works wonders for pregnant women. It helps align your body and improves balance, especially as the body's center of gravity shifts as the baby grows.
-
Vajrasana (thunderbolt pose)
This asana will help improve your digestion and prevent constipation, which is a common pregnancy problem. It will also help strengthen the muscles in your pelvic region.
- Virabhadrasana I and II (Warrior I and II Pose)
Virabhadrasana I and II are challenging asanas for strengthening the body. It is also a deep waist and upper body opener and is said to relieve back pain during pregnancy. This pose also increases stamina, improves digestion, and stretches the legs, chest and groin, and the whole body in general.
Safety Precautions For Practicing Yoga Poses For Pregnancy
- Asanas that require balance should be performed with care and support.
- Mothers with asthma should not hold their breath or catch their breath while practicing asana or pranayama.
- Depending on your trimester of pregnancy, there are certain yoga asanas that should not be done during all months of pregnancy. If the mother feels uncomfortable with the asana, it is advisable to stop immediately, without further straining the muscles.
- If the expectant mother feels pain or nausea during any of the asanas, it is advisable to stop and rest immediately.
- Yoga can be practiced every day. Don't overdo it, however.
- Avoid bent forward asanas, strong back bends, inverted poses, and asanas that may put pressure on the abdomen. Asanas that require lying on the weight of the stomach should be strictly avoided.
- Simple stretching exercises promote blood circulation. Not only do they help prevent fluid retention, but they also reduce stress.
End note
Yoga helps cope with the physical demands of labor, childbirth, and new motherhood. Yoga teaches breathing techniques. How to take a deep breath and consciously relax. If you practice relaxation while doing yoga, you will be better equipped to deal with stressful situations. Learning ujjayi pranayama will help you stay calm when you need it most.
