Pregnancy is a special time of life. Make it special for the baby and your body – cherish your physical and emotional health with yoga during pregnancy. As a new to be mom, you must be curious about your body and eager to provide your baby the best environment inside your abdomen.Have you practiced yoga in the past? If yes, you can continue with it but with proper care because now, your body is more special and needs special attention. And if you have never practised yoga but want to prepare your body for labor and smooth delivery and minimize the pregnancy symptoms like morning sickness and constipation, learn first from an instructor or watch online how to do it.
Set a fixed time of the day to practice. The practice can be 5 minutes to 60 minutes per day. You may practice once a week or every day. Regular practice will make poses comfortable and accessible.
Wear comfortable clothes. Other props are yoga mat, rug, blanket or carpet. Practice in a calm, pleasing and well ventilated environment; whether indoor or outdoor. Hold each pose for 10-60 seconds and take 2-3 minutes break after each asana. Do not force your body for any pose and stop immediately if there is pain or nausea. You must contact your doctor if there is pain or nausea. The Yoga Asanas are as follows :
Palm Tree
Modified Traingle Pose
Modified Forward Bend
Seated Twist
Cat-camel pose
Butterfly Pose
Modified Corpse
1. Palm Tree - Tadasana
Stand upright Raise your arms overhead and interlock your fingers.Stretch slowly and gently to the right and then the left, imitating the swaying movement of a palm tree.
BENEFITS : Stretches and strengthens the torso.
2. Modified Traingle Pose - Tadasana
Stretch your left hand overhead and bend down to the right side and touch your knee.Look up at your left hand.Return to starting position and switch sides.
BENEFITS : Regulates the digestive system and massages internal organs like the liver.
3. Modified Forward Bend-Uttanasana
Stand tall in front of a chair.Lift your arms and reach towards the chair; press your palms on the chair.Keep your back straight and bend from your hips. Hold.Return to standing position.
BENEFITS : Stretches the back and legs.
4. Seated Twist - Ardha Matsyendrasana
Sit with your legs stretched out in front of you.Bend your right knee and take the right foot over the left knee.Bring the left arm and elbow over the right knee.Keep your right hand behind you on the floor for support. Twist your torso to the right and turn your head back. Return to starting position and switch sides.
BENEFITS : Stretches the spine, improves digestion and relieves constipation.
5. Cat-camel pose - Marjariasana
Get down on all fours on your mat.Place your hands directly below your shoulders.Lift your tailbone up towards the ceiling so that your lower back is concave. As you do this your head will lift up naturally towards the ceiling.Round your back like the hump of a camel and roll your head towards your chest. Make the movements as fluid as possible.
BENEFITS : Releases spinal stress.
6. Butterfly pose - Titli Asan
Sit with your legs outstretched on the mat.Bend your knees and bring your feet in as close as possible, towards you.Bring the soles of your feet together.Keep your spine straight and gently move your legs down and up, resembling the movement of a butterfly as it flaps its wings.
BENEFITS : Increases mobility of the hip joints and stretches the inner thigh.
7. Modified Corpse
Lie on your left side; place a pillow between your legs and below your head for support.Close your eyes and relax your mind.To make the poses more comfortable, use blankets, pillows, cushions and chairs for support if you need them.You can perform seated positions on a folded blanket. If maintaining an erect spine is difficult, lean against a wall for support.
BENEFITS : Refreshes you emotionally and physically.
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