The feeling of having a life growing within you is unmatched and the entire mommies-to-be in the market can vouch for our claim as they glow with enthusiasm one moment while being overcome with emotion the next. Pregnant women are continuously encouraged to continuing doing what they love with a couple of tweaks and while being physically active all through pregnancy is vital, one can do so safely with Yoga.
As your body starts hurting in totally new places and ways over the nine months, Yoga helps not only relieve the many aches and discomforts that include pregnancy but also prepares expecting mommies for labor and delivery. Recently, Bollywood diva Anushka Sharma, who is expecting her first child with Virat Kohli in January next year, took the Internet by storm as she flaunted her baby bump while pulling off Shirshasana or a headstand with equal swag courtesy her “very ready husband supporting” her.
So we made up our minds to treat you to a list of 5 best yoga exercises for pregnant women that bar twists and extreme forward bends:
1. Trikonasana or triangle pose of Yoga:
Stand straight on a flat even ground with your feet comfortably apart. Turn your correct foot to face out of doors while keeping the heel inwards. Both heels will have to be in a straight line. Inhale and bend your body from your hip to the correct and raise your left arm straight up. Meantime, your correct hand can either rest on your ankle or shin or even on the mat in case you are comfortable.
Keeping your head in line with your torso, you’ll be able to gaze up at your left palm whether comfortable. With each and every exhale, let the body loosen up a little more.
Precautions – This exercise isn’t for those suffering from neck or back injuries, migraine or low/hypertension.
Benefits – Since Trikonasana involves the whole body, its benefits are enormous including treating the neck sprain, stimulating and transporting the blood float all over the veins and body hence, reducing any risks of a block or stroke, stimulating the digestive system, bettering the flexibility of the backbone and correcting the alignment of shoulders. It also relieves gastritis, indigestion, acidity and flatulence while strengthening the ankles and the palms, reducing the piled up stress and anxiety and reduces discomfort.
It is particularly useful for pregnant women since it not only shifts their center of gravity but also stretches and opens the hips which generally is a big help all through delivery.
2. Marjariasana or the cat pose of Yoga
Stand on all fours to form a table top with your back while your hands and feet from its legs. Retain your arms perpendicular to the floor and place your hands flat on the floor, correct under your shoulders while keeping your knees hip-width apart. Look straight ahead, inhale and raise your chin as you tilt your head backwards.
Put stress on the backbone, push your navel down while raising your tailbone and compress your buttocks by in order that the back can grow to be a concave shape. Hold the pose for a couple of seconds as you’re taking long deep breaths.
Exhale, drop your chin to your chest and leave it between the arms facing the thighs as you stretch your backbone in the upward direction and loosen up your buttocks. Hold the breath for 3 seconds then, go back to the tabletop position.
Precautions – All through pregnancy, one will have to stretch the abdomen only mildly and be careful to not stretch the body beyond its limits. This exercise isn’t really helpful for those having any roughly head or knee injury.
Benefits – Marjariasana is named the cat pose and gives the body an amazing feline stretch while strengthening the shoulders and wrists. It massages the digestive organs and also stretches, strengthens and adds flexibility to the backbone which comes in handy because the back has to improve more weight as the pregnancy advances.
3. Baddha Konasana or the bound angle pose of Yoga
Sit down with your legs relaxed out in front. Breathe out, bend your knees, pull your heels toward your pelvis, stretch your knees out to the sides and press the soles of your feet together.
Precautions – Do not practice this asana whether you be afflicted by sciatica, lower back injuries or injuries in your hip region or groin. Whether you be afflicted by hypertension or any cardiac problems, be careful while bending.
Benefits – This helps relieve gentle depression, anxiety and fatigue and helps facilitate smooth delivery when practiced until late pregnancy as it stretches the thighs and knees, relieving pain. It also improves flexibility in the hip and groin region.
4. Viparita Karni or legs-up-the-wall pose of Yoga
Lie straight on your back. Sign up for both the legs and lift them up. Take the legs quite at the back of to lift your lower back. Toughen the back by placing the palms on the lower back with elbows on the ground. Retain the legs perpendicular to the floor and your back inclined at an angle of 45-60 degrees with the floor. Breathe usually. Begin with 1-minute and then slowly increase the duration of practice to 10 minutes.
Precautions – In case you be afflicted by severe eye problems such as glaucoma or have serious neck and back pains, do not perform this asana.
Benefits – This asana enables quicker movement of water from the small trashcan to the larger trashcan, which cleanses the belly. It’s also a great practice to stimulate the hormone system and toughen the core. It lets you totally loosen up your brain and body and helps to cool it down while refreshing the circulatory system.
This pose also helps in easing lower back pains, swollen ankles and varicose veins which are a common symptom of pregnancy.
5. Shavasana or corpse pose
Lie on your back with your legs straight and arms relaxed at your sides. Gently near your eyes while keeping your feet a comfortable distance apart in a natural position and retain your arms straight along the body but absent from the torso while resting your palms facing up.
Breathe naturally, allow your body to feel heavy on the ground and focus all of your attention on your toes. Then shift your attention and begin to release each and every a part of your body, organ and cell, consciously working from the toes up to the top of your head. Bring your brain gently back to your body whether it wanders.
Ensure that you don’t go to sleep and loosen up your face, feeling your eyes drop into your sockets and the softening of your mouth. Draw your attention to the sounds around you and take a look at to find the most distant one until you find the sound closest to you.
When you’re feeling relaxed, exit the pose by gently bringing your awareness back to your body and wriggle your fingers and toes while still keeping your eyes closed. Draw your knees in and slowly roll over to one side in sukhasana pose. Rest there for a moment in a comfortable seated position and open your eyes gently while slowly turning your attention outwards.
Precautions – As the baby continues to grow, mendacity flat on the back for an extended time period can compress the inferior vena cava which is crucial vein returning deoxygenated blood from the lower body back to the heart. Hence, keep away from mendacity flat on the back whether it isn’t comfortable and change positions whether you start to feel nauseous, dizzy or uncomfortable.
Benefits – Shavasana at the side of deep breathing relaxes the nervous system more than any other Yoga asana and this instantly brings down the body temperature. It relieves stress, repairs cells, relaxes the body and helps self-healing without pills for pregnant women.
While these asanas are secure and effective for pregnant women, you will need to perform them under the supervision of a yoga instructor after making them aware of which trimester you are in and let your doctor approve your health history before beginning with the exercises.
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