Yoga is an ancient form of exercise. Yoga is also a spiritual way to relax body and mind health. In pregnancy times, women battle for mood swings. Women face sickness, fatigue, breathing problems, painful leg cramps. Yoga postures for pregnant women are very helpful for relieving this condition. Regularly Practicing yoga will ease your labor pain and also will smooth your delivery. The motto of yoga postures for pregnant women is that the mother would not face any health complications at the time of delivery & the baby will bear without any problem. So, every pregnant women should follow these top 8 yoga postures. In this article, we will discuss the top yoga postures for pregnant women.
The pregnant woman, before joining yoga asanas must check her health history by the medical professionals. Yoga postures strengthen the pelvic muscles, which will help to enhance the womb space for the fetus’s healthy growth.
By practicing yoga regularly, a lot of happy hormones may disclose. It is called “Endorphins” which will keep the mother energetic.
Here, below is a list of 8 yoga postures for pregnant women as follow:
Vakrasana
- Seat straight with feet extend in front.
- Inbreathe and upraise your arms to shoulder level facing down palms.
- Exhale and then turn your body in the right way with moving hands and head together to the same side. Don’t turn your knees.
- Then inbreathe and return to your original position keeping your hands and shoulder level.
- Same, repeat for another side.
Benefits: your neck, legs, hands, the spine will exercise with a light massage of abdominal organs.
Utkatasana
- Stand straight with feet 12 inches distance. You would keep feet parallel to each other.
- Then inbreathe for 2 seconds and upraise your arms and heels to shoulder level, facing down palms continuously.
- Then exhaling slowly, seat in a short pose by your toes. If not feeling comfortable, stand in the usual way.
- You keep hands in the same position and inhale.
- Then exhaling do heels down and hands down continuously.
Benefits: This yoga will strengthen pelvic muscles and thighs.
Konasana
- Stand straight with feet 24 inches distance. You practice this yoga with the help of a wall.
- Keeping the elbow straight raise your right hand.
- Then do repeat the same process for another side also.
Benefits: waist flexibility and fat will remain under the control of the waist region.
Paryankasana
- Lie down from your backside. Straight your legs and keep your knees jointly.
- Then bend your right leg. Inhale normally. Carry this position till you feel comfortable and repeat the same process for another side also.
- Straight your leg and repeat the same procedure.
Benefits: Increases pelvic, abdominal, thigh muscles.
Hast Panangustasana
- Lie down by your backside. Straight the legs. Then keep the body in one line.
- Facing down your palms, keep your hands in T-position.
- Decline your right leg towards the right side. If possible, carry your toe with your right hand.
- Then come back to your original posture.
- Repeat the same process for your left side also.
Benefits: This asana will increase your thigh and pelvic muscles.
Bhadrasana
- Seat on the mat fully stretching your legs.
- Seat straight. Do “Namaste” with your hands.
- Keep this position till the time you feel comfortable.
- Then straight legs and repeat the same posture.
Benefits: This asana will increase the pelvic region and inner thigh.
Parvatasana
- Seat on the mat in the position of Padmasana, Sukhasana, Ardhapadmasana.
- Seat straight and inbreathe & upraise arms and do “Namaste” joining your palms.
- Repeat it 2 to 3 times.
Benefits: This asana will improve relief in backache and increases body posture.
Yastikasana
- Lie down from your backside. Then straight legs. Keep your feet and knees together and your body in one line.
- Inbreathe and upraise hands. Push out toes continuously.
- Do exhale, upraise hands, and can come back to normal position.
- Repeat this 3 to 4 time.
Benefits: practicing this asana will be helpful for your body stretching, get relief from body tension.
Important Safety Measures
The mother should not hold or leave breathing at the time of practice. Certain asanas can’t be helpful for all pregnancy months.
Konasana should not be practiced after seven months of pregnancy When the mother feels uncomfortable practicing asana. Immediately, it is required to stop. Mother should avoid the strong back ends, front bends asanas.
Lying down on the weight of stomach asanas strictly should avoid. Do yoga exercises with the highest care. Immediately after delivery, the mother should avoid weight-loss exercise. After delivery, when the mother feels fit and relaxed will practice asanas. Six weeks after delivery can practice. They can practice only simple stretching exercises. It will be helpful for circulation, fluid retention, relief from stress.
The above top 8 yoga postures for pregnant women will be very helpful for mothers.
When mothers feel nausea and pain practicing any of the asanas, immediately, they should stop and consult with their doctors.
It is a caution for pregnant women before going for asanas, exercises should take medical check-up with their doctors.