Thinking of doing Yoga in pregnancy? Yes, you can do it. A lot of hormonal and physiological changes occur, causing mood swings and physical and mental stress.
Yoga in pregnancy can be a great stress buster. It also improves the balance and flexibility of your body and keeps you fit and active. Pregnancy is a completely different stage than a normal body. So one should be more careful. Regular exercise or yoga might not work for a pregnant woman. So, it has to be done with an expert’s advice and in supervision.
Which Yoga Asanas Should you do in pregnancy?
1. Poorna Titli Asana or The Full Butterfly Pose: This asana keeps your legs relaxed and releases the stiffness of thigh muscles. It is quite easy to do. All you need to do is sit relaxed in a comfortable position on the floor and stretch your legs outwards in front of you. Now, slowly bend your legs inwards and try to touch the both soles together. Bring them close to your body. Just bend as much as you can without any discomfort. Hold your feet with both hands and bounce your both knees in up and down motion.
2. Tadasana or The Mountain pose: This yoga asana helps in improving the posture and balance of your body. It is also helpful in lower back pain in pregnancy. How will you do this asana? Stand straight on a yoga mat. Your toes should be touching, heels slightly apart and arms by your side. Inhale and exhale while moving your arms upwards with open straight hands. Now touch your both palms and chin should be parallel to the floor. Take 5-10 breaths and maintain your balance. Slowly open your arms and come back in the original position.
3. Tiryaka Tadasana or Swaying Palm Tree Pose: This asana helps in getting rid of constipation, improves digestion, helpful in back pain and muscle pain. To perform this, stand with legs apart at a distance of your shoulders.Interlock your fingers of both hands. The palms should be facing outward directions.Slowly raise your arms in upward direction over your head while inhaling. Stretch your arms and bend towards the left. Make sure not to move your waist. Remain in the same position for a few seconds and come back to the original position and now bend toward right. Do this for 15-20 time.Then, unlock your hands and slowly bring your arms by your sides.
4. Vajrasan or Thunderbolt Pose: This is kneeling asana. It is an absolute solution for digestive disorders, urinary problems and cures joint pains. It also strengthens the lower back. For doing this yoga asana, bend your knees, and keep your heels under hips and toes should be backwards. Now, keep your backbone in an upright position and sit straight. Keep your palms on the knees and calmly inhale and exhale. Do this yoga for 5-8 minutes.
5. Savasana or Corpse Pose: This yoga asana is often performed at the end of session for relaxation. So, lie down on your yoga mat. Spread your legs a little wide. Keep your hands at a distance from your body. Close your eyes and relax. Focus on your breath and mind. It helps to fix the tension in your muscles. Do it for 5-10 minutes.
Yoga in pregnancy could be a great relief. But make sure before you do it, consult with your doctor and perform them as per instructions. Don’t discomfort yourself. Let your yoga teacher know how comfortable you are. In the end, I wish you all the best for this wonderful phase of motherhood.
