Badhaai ho! You’re pregnant and nothing could be so joyous and wonderful as this news. But with congratulatory sweets and merriment, it’s important to keep your body moving, not just for your health but your baby’s too.
Doctors recommend you get at least 30 mins of active workout every day. It does not have to be intense at all. Being active will help you whether pregnancy and childbirth easily. It will also be easier to get back in shape after giving birth.
Regular low-impact exercises during pregnancy can help ease the discomforts such as sore feet and fatigue. Yoga is the ideal exercise for pregnant women, whether you practise it every day at home or join a mom’s yoga class. Not only will it keep your body fit, but it will also help you relax and calm down any anxiety you might be feeling right now. Prenatal yoga is kaafi famous among pregnant mothers since it is specifically designed to make your body stay healthy and flexible.
But you’ve never done yoga before? Chinta mat karo, here are 6 easy yoga asanas for pregnant women that you can try today apne ghar se:
6 Yoga Asanas For Pregnant Women
1. Savasana
The easiest yoga pose ever exists. This pose targets your mind and is incredibly relaxing. So whenever the pregnancy hormones start going crazy and you feel stressed, roll out your yoga mats and start meditating.
How to do it:
This pose is performed lying down on your back. However, since this may not be advisable during pregnancy, you can do this pose lying on your side. For extra comfort, add pillows under your head, knees, and belly. Simply lie in this relaxed position and hold as long as you can. Try controlling your breath and doing a rhythmic inhale-exhale motion.
2. Sukhasana
This pose is more inclined to meditation. It helps you to calm down and stay relaxed. Another plus is that it enables you to fight lower back pain and opens up your hips. Have stress and anxiety? Try this pose.
How to do it:
- Get your yoga mat and crisscross your legs. You can fold your fluffiest blanket to sit down, to get more comfortable.
- The soles of your feet should be facing outwards under your opposite legs.
- With your crossed shins forming a sort of straight line, your legs should create a triangle.
- Let your palms face up or down in whatever position you feel is working best for you.
- Hold for as long as you feel comfortable, then cross your shins the other way and hold for another minute. If you want to relax, try some breathing exercises.
Read How To Sleep Comfortably & Peacefully During Pregnancy
3. Malasana
One of the best yoga asanas for pregnant women to try if their hips are feeling tight. It also aids in childbirth as it helps to widen the pelvis. It targets your belly, hips, and pelvis region.
How to do it:
- Sit with your legs wide out in front of you on the floor.
- Bend your knees upwards one after the other, getting your foot as close to your buttocks as possible.
- Keep the width of your knees bigger than the width of your shoulders.
- Lift your buttocks slowly, shifting your weight to your feet, and hold that raised position for several seconds. If this is too challenging, try a supported yoga squat, in which you sit on a low stool instead of on the floor.
4. Marjaryasana Bitilasana
Kamar dard can be really irritable, especially if you’re pregnant. This pose not only relieves back pain but also reduces belly pressure and opens up your hips. This will be easy to do, even if you’re approaching your third trimester.
How to do it:
- Make sure your hands are straight and your shoulders are positioned directly above your wrists as you get down on all fours.
- Between your hips and knees, your thighs should also be straight.
- Lower your stomach, lift your buttocks and raise your head.
- From your head to your buttocks, it should resemble a large downward curve. As you enter this stance, take a deep breath in.
- Exhale as you make an upwards curve after a few seconds of holding that position.
- As you elevate your back and lower your head to look inwardly at your tummy, draw in your stomach.
- Maintain rhythmic breathing as you go through this yoga.
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5. Baddha Konasana
Another yoga pose that will help you with childbirth! This pose concentrates on your hips, thighs and knees. What’s amazing is that it also cures sore and swollen feet, and reduces body pain.
How to do it:
- Sit with your legs straight out in front of you on the floor.
- Bring your heels closer to your pelvis by bending your knees.
- Drop your knees as far as they will go sideways.
- If your hips are stiff, don’t force them all the way down. Simply attempt to relax your thighs and hips as much as possible.
- Pull in your heels as much as you can with your thighs to the sides and the soles of your feet rubbing against each other.
- Then, with your hands, grab each foot’s big toe or ankle.
- Maintain this position for 5 minutes. It will help you become more flexible and open up your hips.
6. Side Stretch (Standing)
If you’re still working during your pregnancy and your shoulders are feeling stiff, this pose can help ease up the tension and relieve back pain.
How to do it:
- With your arms on your sides and your big toes touching each other, keep your heels slightly spaced apart, and stand in the classic mountain posture (Tadasana).
- Raise your arms over your head and interlace your fingers with your index fingers pointing upwards.
- Draw an invisible arch with your arms, extending them as far as possible to your sides while pressing your hip in the other way.
- Maintain a straight line with your arms.
- Return your arms to their original position and stretch in the opposite direction, holding the pose for 30-60 seconds at a time. This pose can also be done while sitting (the sitting side stretch).
Yoga can be a great help in your overall pregnancy experience if you do it right. Listening to your body is important, so make sure you don’t overexert and cause yourself distress. Here are some dos and don’ts of pregnancy yoga.
Dos & Don’ts Of Pregnancy Yoga
| Dos | Don’ts |
| 1. Talk to your doctor and nurse 2. Consult a yoga teacher 3. Take your time 4. Use props like stools and pillows 5. Modify your classic poses whenever needed | 1. Don’t do yoga on an empty stomach 2. Don’t practice closed twists 3. Don’t lie on your belly 4. Don’t do an intense ab workout 5. Don’t lie on your back for an extended period of time |
#BeALittleMore healthy and flexible with these 6 easy and relaxing yoga poses during your pregnancy. Do what feels good to your body. Along with physical care, practice meditation for a clear and sound mindset. Do you or someone in your family love yoga and know other amazing yoga asanas for pregnant women? Share them here in the comments below.
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