During pregnancy when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems so yoga can ease all such conditions ensuring a period of relieved nine months followed by an easier labor and smooth delivery. The main aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications. Yoga poses practiced across the three trimesters of pregnancy differ with every phase. The first three months are the most crucial and chances of miscarriage are high so be careful during this time.
- Twisted pose: first sit erect with feet stretched in front. Inhale and raise your arms at shoulder level, palms facing down. Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees. Inhale and come back to original same position, inhaling, get up slowly and stand on your toes. During Exhale, hands down and heels down simultaneously.
Benefit – By this pose your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs.
Angle pose: First stand erect with feet 24 inches apart. You can do this pose with the support of wall also then Raise your right hand up but you must keep your elbow straight. While you inhale, bend side ward towards your left then Exhale and come back to the previous position and put your hand down. Repeat the same steps with other side.
Benefits – By this pose Flexibility of waist and fat remains under control in the waist region.
- Couch Pose: first you have to lie down on your back. Straighten your legs. Keep your knees together. Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you are comfortable and repeat these steps same on the other side with the left leg.
Benefits – This pose Strengthens abdominal, pelvic and thigh muscles.
- Chair pose: first you have to stand erect with feet 12 inches apart. Keep your feet parallel to each other. Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously. Exhale slowly and sit in squat pose, on your toes. If you are not comfortable then standing on your toes, stand normally keeping feet flat on the ground. You have to Keep your hands in the
Benefits – This pose Strengthens thigh and pelvic muscles.
- Standing hand – to – toe pose: Lie down on your back then straighten your legs and Keep your body in one line. Put your hands in T- position, palms facing down. Slide right leg towards your right side. Do not try very hard. Hold toe with your right hand if possible. Now sliding your leg come back to original position. Repeat the same steps on the left side also.
Benefits – This pose Strengthens pelvic and thigh muscles.
- Butterfly pose: Sit on the mat with legs fully stretched. Keep the legs in contact with the mat. Sit erect, without leaning forward then Place your hands on knees or thighs. Hold the posture till the time you feel comfortable. Straighten your legs and repeat again.
Benefits: This pose strengthens inner thighs and pelvic region.
- Mountain pose: First sit on the mat in easy pose, lotus pose or half lotus pose. Sit straight and while you inhale, raise your arm and join your palms. You have to keep your elbows straight and your Hands must be near to your ears. Hold the position for a few seconds and come back to normal position again. You can repeat this 2 – 3 times if you are comfortable.
Benefits – Because of this pose you feel relief in back pain.
- Stick pose: you have to lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides. Inhale and raise your hands and stretch upward. Push your toes out simultaneously. Exhale, raise your hands and come back into normal position. You can repeat this pose 3 – 4 times.
Benefit – Corrects posture, body gets stretched and relieves body tension.
Some important information:
- Would be Mothers with condition of asthmacan try these poses but should not hold or suspend breath during the practice of posses.
- On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Angle pose for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing these poses then it is advisable to stop immediately without further straining the muscles.
- Avoid forward bending poses such as the boat pose, inverted poses and exercises that might put pressure on the abdomen. Poses that require lying down on the weight of your stomach should be strictly avoided.
- Exercises involving balance should be done with utmost care.
- You have to avoid hurrying into weight – loss exercise regime immediately after delivery. Post – natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed.
- If would be mothers feel pain or nausea doing any of the exercises then they should stop immediately and consult doctor.