Yoga is one of the best forms of exercises that you can take up during pregnancy. It is beneficial for your physical, as well as emotional well being.
During pregnancy, you go through a lot of changes, both physically and mentally. You experience a range of emotions, feeling happy on some days, and stressed and anxious on others. Yoga calms your nerves and helps in keeping stress at bay.
So here are some easy yoga exercises that you can perform during pregnancy.
This asana is a relaxing pose. It focuses on the lower back without putting any pressure on it. It helps in calming the mind and body by fighting stress, dizziness, and nausea that you experience during pregnancy.
Be on all your fours. Widen your knees by bringing your feet together. Rest your abdomen on the thighs and place your buttocks on your feet. Touch the ground with your forehead. Stretch out your arms forward, keeping them in line with your legs, palms facing the ground. The breathing should be regular.
This exercise is named such because your stance resembles that of a butterfly when you do it. This pose helps in alleviating lower back pressure and pain caused by uterine weight during pregnancy. While doing this pose, roll some towels for support and comfort. It is advisable to practice this asana under supervision.
Sit on the yoga mat with your legs stretched out. Inhale, then fold your knees, joining your feet at the center. Straighten your back, making yourself at ease. Hold your feet with your palms. Keep in mind that you should be comfortable. Hold this position for a few seconds and exhale as you release your stance.
Warrier asana strengthens the upper body. It helps in improving blood circulation and also makes the uterus stronger. It also improves your balance and builds the health of your spinal cord.
Step your left foot towards the back of the mat creating a long stance. Turn your right heel down and angle your foot to a 45-degree angle. Inhaling, bend your left knee as close as you can to a 90-degree angle. Look ahead, lifting your arms above your head. Hold this stance for as long as you are comfortable, then release this pose while exhaling. Repeat with left foot forward.
This asana is very helpful in reducing stress from your back and abdomen. It increases the blood circulation in your limbs and strengthens the hip and thigh muscles. Make sure you have a wall or chair beside you for instant support while doing this.
Stand erect, placing your legs slightly apart, hands along your sides. Lift your kneecaps, making sure you do not harden your lower belly. Strengthen the arches of your inner ankles as you lift them while inhaling. Still breathing in, stretch your arms, shoulders, and chest upwards. Now gently bend your knees and lower the buttocks like you are sitting in an imaginary chair. Hold the position for a few seconds and release.
Corpse pose works wonders in reducing fatigue, stress, and is one of the easiest exercises you can do during pregnancy. It reduces morning sickness and nausea and relaxes the mind and the body. Generally, it is done by lying flat on your back. But during pregnancy, you should do this pose by lying on your side to avoid pressure on the back.
Choose a side you are comfortable with (say left). Curl into a fetal position on your mat, extending your right arm out long to support your head. You can place a pillow under your head, and in between your legs to take any pressure off of your body and lower back. Close your eyes, and relax while breathing deeply.
Keep in mind to consult your healthcare provider before practising any forms of exercise. Yoga will help you strengthen your overall well being, as well as ease the process of bringing a new life into this world.
Also read: Prenatal Yoga: For a Blissful Pregnancy!