Fitness is one of the keys to a smooth pregnancy and delivery. Post-partum recovery is faster, if the new mother has been exercising throughout her pregnancy.
Pregnancy yoga is a safe form of fitness, which will help a mother to stay fit and cope with her pregnancy better. It will help you to become strong and flexible. This in turn, will help you during childbirth.
In this 4 part series, we will show you simple and easy yoga poses to build your strength and endurance.
Do get a go ahead from your doctor before you start exercising. Each of these poses should be done gently and slowly, gradually allowing your body to open up. Keep sipping water throughout at regular intervals to stay hydrated. Eat a fruit about an hour before you start.
Warrior I Pose
- This pose improves balance, stamina and strength.
- It is a good pose to relieve backache
- Strengthens shoulders, arms, thighs, calves and back
- Stand with your feet double your shoulder width apart, facing front. Right foot pointing forward and left foot should be 45 to 60 degrees to it. Feet should be firmly placed on the floor.
- As you inhale, lift your arms at shoulder level, palms facing downwards.
- As you exhale, bend the right knee with the right thigh parallel to the floor. The right knee should be in line with the toes.
- Left leg should be strong and taking most of the body weight.
- Hold this pose for 8 counts initially. Gradually increase it to 16 counts. You can repeat this pose as per your comfort.
- Slowly come out of this pose, straightening the right knee. Turn your feet forward and release the arms as you exhale. Hold your belly, take a few slow and deep breaths.
- Inhale and slowly turn your feet to the left, left foot pointing forward, right foot at 45 to 60 degrees.
- As you exhale, rotate your body to the left.
- Inhale and raise your arms to shoulder level, exhale, bend the left knee in line with your toes and left thigh parallel to the floor. Hold for 8 counts
- Feel the thigh muscles working. Knee should not hurt. If that is the case, get out of the pose slowly and try again.
This pose is safe for all trimesters.
To consult Seema Kazi Rangnekar in person, click here.
Also read more about: Yoga Poses: Part II, Part III, Part IV, Pre-natal Exercises That Promise To Make Pregnancy And Labour A Breeze, 5 exercises you must do during pregnancy
Photograph in this article are original and contributed by author.