Do we have time for Yoga in Pregnancy?? It should be a big, 'YES'..
In Pregnancy sometimes we feel lazy, feel like to sleep all the time, feel tired,, not to do anything.. I was also the same in my first trimester.. But my husband and my mother pushed me and encouraged me to do yoga.. N trust me.. It worked.. I became so energetic.. Never looked tired.. Never looked down.. Nervous.. Till my day of the delivery I used to do household work.. Make a meal for family.. I was looking so fresh n my face was glowing..
Though I was going to office till 7th month.. Somehow I could take out sometime for yoga.. In this article.. I want all new mommies n moms to be.. To know the various benefits and some simple yoga steps that will help you a lot..

Please keep your phone aside.. Switch off TV.. Or anything that can distract you..calm down yourself.. Seat down with folded legs on a mat.. Loose your body.. Be comfortable..

Let's start with Pranayam..
1. PRANAYAM : start with deep breathing.. Slowly inhale the oxygen.. Till you feel it inside.. N then slowly exhale.. Don't hurry.. Continue for next 10-15mins

Improves concentration, increases oxygen level in body
2. OMKAR : while inhaling start saying om... Don't finish the word in hurry... Inhale with 'o....' exhale with 'm....' day by day increase the duration of om.. M should be silently said..

Refreshes mind, removes negative energy attracts positive one.. Even your baby inside feels it n he also calms down n gets in sync with you..
3. ANULOM - VILOM : keep your 3 middle fingers of any hand on your nose.. Close the right nostril with a finger and inhale deeper n slower with left nostril until you feel it inside.. Then close the left nostril and exhale slowly from the right nostril..4.

Follow vice e versa for next 10 mins..

Helps to improve pure oxygen supply to the baby inside..
4. STRETCHING AND WARM UP : start with your neck.. Move your neck to the full left then to full right.. Then up m down.. Slowly for 5-5 times.. Keep your hands straight in front .. Move clockwise n anticlockwise from wrist.. Keep both hands on each side move up n down..

Keep hands straight in front.. Turn from your up waist to the left with hands in the same direction then same in the right..

For legs, hold a chair or any unmovable object to support yourself.. Hold with right hand then, move your left leg in front then back.. Like a swing but not to put pressure on any part of the body.. Same for the right leg..

Stand with a equal distance of shoulder in your legs.. Try to bend down from your waist carefully.. Then come up.. This won't harm your baby if you do it regularly with care..

For weight training, take a one litter filled bottle in you hand, practice as we pick up dumbels.. This will strengthen your hand muscles..
5. TADASANA : stand straight with your legs with comfortable distance in between..concentrate on any of the front object so you will be focuses.. Now try to stand on your toes with your hands stretched above your head .. Relax n keep your hands back on your head.. Do it for 5 times..

Strengthens the legs n back
6. UTHANASANA : stand straight with legs apart..lock your both hands fingers..

Slowly bend from your knees. Bring your hips down.. Don't sit.. Hold on for some seconds.. Then slowly get up with your legs straight.. Do it for 5 times..

Strengthens you thighs, knees n uterus m back.. Also helps in normal delivery as you work on your lower part..
7. MURZARASANA : seat down comfortably.. Now seat with your legs down the knees bent back..keep your hands in front.. Posing like a cat or any four legs animal..

Now while you inhale move your face upwards n bend your abdomen part little lower.. You should feel a stretch in your back.. Now while exhaling loose your abdominal part and move your face down.. Your back should feel the stretched n loosed..
Strengthens abdominal muscle, back n spinal cord..
8. VAJRASANA: seat comfortably on your knees.. Keep deep breathing.. Put you hands covered on your baby bump..

Improves digestion
DEAR all mommies, do remember these all Aasanas and yogaz are very essential for your and baby's health.. It will make you stronger much focused and attract positive energy..one more point keep in sync with your baby.. Talk to him inside that we are gonna do yoga.. Also keep yourself hydrated and don't make it forcefully.. Take short breaks in between.. Whenever you feel tired stop at that time..

At the end it's for you not others..
If you are doubtful or worried if you can do it or not.. Please consult your gynac.. You can also join yoga classes specially held for pregnant women..and the results will never disappoint you..

All the best...!!!