Yoga Poses which can make you rock as an Expecting mother: Part III

Keep practising various yoga poses on a daily basis. This will help you increase strength and flexibility. It will help you stretch your muscles and prepare them for childbirth. Stability of the mind and focused breathing are additional benefits. Further Prenatal yoga will help you reduce stress and anxiety, reduce lower back pain, nausea, headaches and help improve breathing.

In Part I and Part II of this prenatal yoga series, you have read the benefits of Warrior I pose and Tree Pose respectively. In Part III of this article, we will show you the Horse stance (Vatayanaasana).

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.  

 

Horse stance (Vatayanaasana)


Benefits: 

  1. This pose improves balance, stamina and strength. 
  2. It is a good pose to relieve backache
  3. Strengthens back, legs and arms
  4. Strengthens the pelvic floor muscles
  5. Opens up the hips
  6. Strengthens the core muscles
  7. Elongates your spine
  8. Excellent pose for preparing for birthing as it widens your pelvis and makes room for your baby’s head

 

Steps:

  • Stand double your shoulder width apart, facing front. 
  • Turn your feet out at 45 degrees to it. Feet should be firmly placed on the floor. 
  • Inhale and lengthen your tailbone. 
  • Exhale, bend both knees and sit the hips down. Make sure the knees are directly over your ankles and are not rolling inward. Raise your arms out to the sides, palms facing up. Ensure that your shoulders are relaxed.
  • Ensure that you lengthen your tailbone and keep your pelvis neutral.
  • Keep breathing. Hold this pose for 8 counts initially. Gradually increase it to 16 counts. 
  • As you inhale, slowly stand up bringing your arms down.
  • Hold your belly, take a few slow and deep breaths.
  • You can repeat this pose as per your comfort. 

In case your arms don’t feel strong enough initially, you can place them on your belly or your sides as you lower your hips. With practice, start raising your arms and hold them up keeping your shoulders relaxed.

This pose can be safely done in all three trimesters. By the third trimester, gradually try to sit lower to improve flexibility of the pelvic floor in preparation for your baby’s birth. 

At the end of each prenatal yoga session, relax your muscles and restore your resting heart rate and breathing rhythm. Listen to your own breathing, pay close attention to sensations, thoughts and emotions. Use this time to completely let go and bond with your baby.

 

Also read more about: Yoga Poses: Part I, Part II, Part IV

Photograph in this article are original and contributed by author.

Mom Fit

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