Yoga for Moms-to-be: 5 Asanas Pregnant Women Must Add to Their Daily Routine

Pregnancy is obviously a time of great change that women go through in their body as well as in their mind. Although this is a time of excitement, it can also be very nerve-racking for mom and dad. During this time, yoga can be the most beneficial practice that women can turn to for their physical and mental well-being. There is a lot in yoga that is suitable for many levels of practitioners.Also read – Focus on the issue? Warrior yoga pose to increase your concentration Easy Yoga Video

Yoga master, spiritual guru and lifestyle coach Grandmaster character Some gentle and effective asanas share meditation, posture and spiritual practices that can be done for a healthy pregnancy and childbirth. Also read – ITBP’s goers practice yoga at 15,000 feet in the snow-covered Himalayas Watch

The benefits of yoga during pregnancy

• A tool for healing and therapeutic purposes
• Physical fitness and mental health
• Eliminates stress, and reduces anxiety
• Facilitate safe and easy delivery
• Relieves inertia of body, back pain etc.

Do’s and don’ts

Some yoga asanas and pranayama can be relaxing for mother and baby. It is advisable that you practice yoga under the guidance of an expert. Please note that there are certain poses that should be avoided during pregnancy which include inversions, supine stretches, backbands and abdominal curvature. Also read – Alya F shows insane flexibility by axing the headstand with splits – watch video

Do not do cardio and high impact exercises in the early days of your pregnancy. This can increase nausea and impede fetal development.

Yoga asanas

The following rehabilitation poses can help the mother prevent any kind of aches and pains in the body while also increasing the chances of a smooth delivery.

Sukhasan

Feel free to use pillow cushions and other props support to sit down. Pull your legs forward and gently fold your right leg and cross your left leg at the ankles. Keep your back straight and gently close your eyes. You can place your palms facing your knees.

Marjariyasan

Upward facing margarine seat

• Slowly support and place your knees down on a soft surface
• Align the palms below the shoulders and the knees below the hips
• Inhale, bend your spine very slowly to look up

Lower-facing margarine seat

• As you exhale, bend your spine and let your neck come down to your chin and look at your belly button.

Bound Conasan

• Sit with your legs extended
• Fold your legs and bring the soles of your feet together
• Hold your legs with both palms and straighten your back
• Gently flap your knees up and down

Posture

Mudra is a sacred hand gesture or “seal”, used to transmit prana which is the flow of vital life force energy.

Hockey posture

Hockey posture is also called posture for the mind. From the name of the Hindu goddess Hakini, Hakini in Sanskrit means “power” or “rule” and this mudra is believed to give the practitioner power over his own mind. Ideally it should be done at sunrise.

• It can be practiced in any stable sitting posture in which the spine can stay straight.
• To practice this posture, let your palms face each other. Keep them a few inches apart. Touch the fingers and toes of both hands so that they maintain light contact. The hand may be in the middle of the forehead, at the level of the third eye chakra.
• Exhale through the nostrils, place the tongue against the roof of the mouth with each breath and relax with each exhale.
• Increase the benefits of this posture by focusing your eyes on the third eye.
• Hockey postures can be practiced for 30 minutes each day, either in one go or divided into three 10-minute practices.

Achieved walk

Pregnant women can also practice Siddha Walk. This is where you trace Figure 8 as you walk from south to north. You can put a chair between them and make eight around it. Walk very slowly with your hands on your stomach or on your side. This direction of walking from south to north in the shape of 8 should be done for 21 minutes. After completing the required period of the round you will have to walk another 21 minutes from north to south in reverse direction.

It should be done as soon as the sun rises in the early morning and the seeker should be free from any kind of stress or negative thoughts. The body must be relaxed; There should be no tension on the shoulders.

It is strongly recommended that you consult your doctor before practicing any type of yoga pose during pregnancy.