Yoga Exercise For Pregnancy , Yoga Poses For Pregnancy , Yoga Exercise During Pregnancy , Prenatal Yoga For Pregnant Women
Pregnancy can be a beautiful and wonderful time, but it can also come with many aches and pains. Often, your body starts hurting in completely new places and ways.
So what can you do to have a more comfortable nine months? Exercise. As tired as you might be, exercising during pregnancy is important—for you and your baby.
Yoga is an especially safe and effective exercise for pregnant women because, in addition to providing relief during pregnancy, it can help prepare your body for labor and delivery. The gentle movements and slow breathing can also provide stress relief.
Five Best Yoga Poses For Pregnant Women.
#1. Butterfly Pose:-
The butterfly pose yoga, or Baddha Konasana, is a seated hip-opening stretch that resembles the shape of a butterfly. This pose is often used as a warm-up for deeper hip openers and can provide many of the same benefits.
The butterfly pose helps to improve circulation in the legs and feet, eases back pain, and stretches the muscles and ligaments around the pelvis which can become tight during pregnancy. This pose can also help to ease anxiety and promote a sense of well-being.
How do you do the butterfly pose when pregnant:-
1. Sit on the ground with your spine straight and your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together.
3. You should feel a stretch in your inner thighs and groin area.
4. Hold this pose for 30 seconds to one minute and then release.
5. Repeat two to three times.
Benefits:-
1. The butterfly pose helps to prepare the body for normal delivery by strengthening the muscles and ligaments around the pelvis.
2. The butterfly pose is a great way to relax and de-stress during pregnancy. It helps to ease anxiety and promote a sense of well-being.
3. The butterfly pose helps to improve circulation in the legs and feet, which can become swollen during pregnancy.
4. The butterfly pose can help to ease lower back pain, a common complaint during pregnancy.
5. The butterfly pose is a great way to reduce stress and promote relaxation. It can help to ease anxiety and promote a sense of well-being.
6. The butterfly pose helps to improve flexibility in the hips and pelvis, which can become tight during pregnancy.
7. The butterfly pose can help to reduce fatigue and promote energy levels.
8. The butterfly pose can also sometimes help to relieve gas and promote digestion.
#2. Cat Cow :-
The Cat Cow position relieves back pain and helps to keep the spine flexible throughout pregnancy. It can be done for 30 seconds to a minute and at any stage of pregnancy.
How do you do Cat Cow Poses when Pregent:-
1. Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.
3. Keep the neck long by looking down and out.
Inhale and Arch for Cow Pose
1. Curl your toes under.
2. Tilt your pelvis back so that your tailbone sticks up.
3. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
4. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
5. Take your gaze gently up toward the ceiling without cranking your neck.
Exhale and Round for Cat Pose:-
1. Release the tops of your feet to the floor.
2. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.
3. Draw your navel toward your spine.
4. Drop your head.
5. Take your gaze to your navel.
Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own breath.
Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.
Benefits:-
l. Strengthens your spine: Cat/cow pose is great for strengthening your spine. During cow stretch activates the tailbone, the spin’s root, while the cat stretch releases the tension of neck and upper back. The pose will also improve the blood flow in your spine.
2. Stretches the hips, abdomen and back: The cat and cow movements not only stretches your back but also your abdomen, hips, lungs and chest. This will improve the flexibility and relieve tension in these areas.
3. Massages and stimulates organs in the belly: The abdominal organs like adrenal glands and kidneys are massaged during this yoga pose. It stimulates the organs and strengthens them.
#3. Squats Pose:-
Squats are one of the most popular and effective exercises for building lower body strength. There are many different variations of squats. They can be done with no equipment. You can also use dumbbells, kettlebells, or resistance bands.
Pregnant women may choose to incorporate squats into their weekly exercise routine. Squats can offer many benefits for both you and your baby-to-be during pregnancy, labor, and after delivery.
Squatting during labor and delivery may help open your pelvis, assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.
Try these five different squat variations throughout your pregnancy. If you have knee, hip, or low back pain during these movements, stop and talk to a doctor, physical therapist, or personal trainer. They can help ensure that you’re OK to perform the movement and that you are performing it correctly.
Benefits :-
1. Deep squats open your hips and pelvis.
2. Deep squats help you locate and relax your pelvic floor muscles.
3. Deep squats can relieve lower back pain. Especially if you sit at a desk all day and need to improve your posture.
4. Deep squats Create a feeling of being “grounded”, encourage deep breathing, and relaxation.
#4 Standing side stretch :- How to do it:
1. Stand in the classic mountain pose (Tadasana) with your arms at your sides, your big toes touching each other and your heels slightly spread apart. Raise your arms and interlace your fingers over your head with your index fingers pointing upwards.
2. Draw an invisible arch with your arms, extending them to your side as far as you can while pushing your hip in the opposite direction. Make sure you keep your arms straight.
3. Move your arms back to center and stretch to the other direction, holding the pose at maximum range for 30-60 seconds at a time.
You can also try doing this pose while seated (the sitting side stretch).
Benefits:
1. Reduces back pain
2.Improves upper body flexibility
3. Reduces shoulder stiffness (especially if you work in an office for most of the day).
#5 Easy pose (Sukhasana):- How to do it:
1. Sit on a yoga mat and cross your shins.
2.The soles of your feet should be facing outwards under the opposite leg.
3.Your legs should form a triangle with your crossed shins forming a sort of a straight line.
4.You can lay your hands on your knees with the palms facing up or down. If you feel uncomfortable, fold a blanket and sit on it.
5.Hold this pose for as long as you feel comfortable then cross your shins the other way and hold again.
6.Feel free to try some relaxing meditation.
Benefits:
1. This is more of a meditation pose.
2.It calms the mind and helps fight stress and anxiety.
3.It’s also great for opening up the hips and reducing lower back pain.