Yoga Asanas For Pregnant Women

Pregnancy is considered to be the most critical period of a woman’s life. During this time, along with consuming enough nutrients for the health of the pregnant and the development of the fetus, doctors also recommend some exercise. Yoga for pregnancy has also been considered a healthy and good alternative to exercise. With this ancient method, both body and mind can be kept healthy. For this reason, we are telling the benefits of yoga for pregnant women and when which yoga asanas they should do.

If you want to explore and learn more about yoga poses, you can join the Yoga School in Rishikesh, India.

 

Is it safe to do yoga during pregnancy?

It is considered better than yoga for overall physical and mental health. In this, along with various physical postures (asanas), pranayama is also done. The website of the NCBI (National Center for Biotechnology Information) also confirms that the health of the pregnant is good by doing certain yoga asanas. In addition, complications during delivery can also be avoided. Yes, which yoga asana should be done during pregnancy, definitely take expert advice about it and do yoga only under the supervision of a yoga guru.

Let us now know about yoga asanas for pregnant women.

 

Yogasanas for pregnant women:

Pregnancy is a delicate period, so it is important for a pregnant woman to consult a doctor before doing yoga. These yoga asanas can be done under the advice of a doctor and under the supervision of a qualified yoga instructor.

 

1. Tadasana (Mountain Pose)

How to do Yoga:

• First of all, stand in a careful posture by joining both your toes together.
• Keeping the body stable, keep the weight of the body on both feet equally.
• Keeping the fingers of both the hands together, bring the arms above the head.
• During this, the direction of the palms should be towards the sky.
• Now while inhaling, raise the ankles and pull the whole body upwards.
• In this state, the weight of the whole body will remain only on the toes.
• Stay in this posture for some time and keep breathing at normal speed.
• Then while exhaling, bring the arms down and also bring the ankles to the ground.

Benefits of Yoga:

Tadasana is a good alternative to yoga for pregnant women. By doing Tadasana yoga, the health of the pregnant remains better. Also, doing it for a long time can give relief from pregnancy-related symptoms such as fatigue. Research has also found that this yoga asana can also help in reducing back and back pain in pregnancy.

 

2. Easy Pose

How to do Yoga:

• First of all, lay a mat on flat ground and sit down with a cross.
• Now straighten the neck, spine, and back.
• During this the body will be in meditation posture, now keep both your hands above the knees.
• Then close the eyes and let the shoulders loose.
• Now keep breathing and exhaling at a normal pace.
• Stay in this state whenever you feel comfortable and then after a few minutes open your eyes.

Benefits of Yoga:

Sukhasana can also be done during pregnancy. By doing this asana, digestion can be improved and breathing can be improved. Also, this yoga asana is considered good for the health of the coming baby. It is said that Sukhasana keeps the person calm, which is necessary for pregnancy. Not only this, this yoga asana is considered helpful in improving mood and reducing fatigue.

 

3. Butterfly Pose

How to do Yoga:

• First of all, sit on the mat and spread the legs in front.
• Now bend the feet and join both the soles together.
• Then make a grip by trapping the fingers of both the hands in each other and hold the toes of both the feet.
• After this, try to bring both ankles as close to the body as possible.
• Then try to put both the knees on the ground.
• During this, keep breathing normally and keep the waist straight.
• Stay in this posture for some time.
• After that come back to a normal state.

Benefits of Yoga:

One can do Baddhakonasana during pregnancy to get the benefits of yoga. Regular practice of Baddhakonasana strengthens and stretches the thighs, waist, and knees, thereby reducing discomfort during childbirth. In addition, it can also improve digestion problems and the health of the ovaries. Depression, high blood pressure problems, and lower back pain can be relieved by this yoga.

 

4. Dandasana (Stick Pose)

How to do Yoga:

• First of all, sit on a yoga mat with your legs straight in front.
• Now keep your head, back, and neck straight.
• Then place the palms on the ground near your hips to support your spine.
• Stay in this posture for some time and then come back to a normal position.
• You can do 4 to 5 cycles of this asana.

Benefits of Yoga:

The importance of yoga in pregnancy is immense. Dandasana can be done to get its benefits. This strengthens the back muscles. Also, it can improve the functioning of the reproductive organs and provide relief from complications associated with it. In addition, this yoga can calm the brain cells. On this basis, it can be said that there are benefits of yoga in pregnancy.

 

What is the best time to do yoga in pregnancy?

It is believed that the best time to do yoga is at sunrise and sunset. At this time nature is calm and one can feel mindful in doing yoga. By doing yoga in the morning, the mood can remain good throughout the day. Simply yoga should not be done on a full stomach. It is important to keep a gap of four to six hours between yoga and food.

 

Some yoga Asanas that should not be done during pregnancy –

It is not possible that every yoga posture is beneficial during pregnancy. There are some yogas, which can be harmful to pregnant and fetuses. Here we are telling which asanas should not be done in which trimester of pregnancy.

First-quarter :-

Adhomukha Vraksasan – This asana can unbalance the hormones. Also, due to being done on the head, it can cause dizziness and due to lack of balance, pregnant women can also fall.

Naukasana – While doing this asana, one has to raise the upper part of the waist along with the legs. Doing so puts pressure on the abdomen, which can affect the pregnancy. Also, there is a risk of stopping the blood flow to the uterus.

Ardha Namaskar Parsvkonasana – By doing this asana, the blood vessels in the abdomen can be constricted. Because of this, stopped or low blood flow in the uterus can affect the health of the baby.

Ardha Chandrasana – This asana can affect the development of the fetus. Also, lack of balance can put the woman at risk of falling and slowing blood flow to the uterus.

Second-quarter :-

Bhujangasana – By doing this asana, there is pressure on the stomach, because it is also done on the stomach and this posture can also hinder the development of the fetus.

Urdhva Dhanurasana (Chakrasana) – Chakrasana is an asana affecting the spine and doing such asanas during pregnancy can be harmful.

Shalabhasana – This asana is also done lying on the stomach, due to which it can have a harmful effect on the fetus. Also, doing Shalabhasana can affect the flow of blood, as it puts pressure on the blood vessels of the abdomen.

Third-quarte :-

Vikram Yoga – The body temperature may be above normal in this trimester. The main reason for this is the change in hormones. Also, this asana is done in a warm room, which is harmful to the pregnant and fetus.

Utkatasana – To do this asana, there is a stretch in the upper part of the body, so this yoga asana should be avoided.

Paschimottanasana – In this yoga asana, the upper part of the waist has to be tilted forward. This can lead to a narrowing of the abdomen, which is not exactly right for the third trimester.

If you want to explore and learn more about yoga poses, you can join an Online Yoga Teacher Training Course, India. 

 

Precautions related to yoga during pregnancy:

• Yogasan is a good option for pregnant women to stay healthy, but during this, it is important to take care of some precautions. We are telling them about them further.
• Yogasanas for pregnant women may be a good way to stay healthy, but before doing it, a woman should consult a doctor.
• Never do yoga alone during pregnancy. Do it in front of a trained yoga guru or in the presence of an expert.
• Some yoga poses can compress the abdominal muscles. Do not try to do such asanas.
• Do not do yoga if you have any kind of injury or pain.
• It is beneficial to do yoga at the right time.
• Never do yoga asanas after having a meal.
• To get the benefits of yoga during pregnancy, instead of difficult yoga, easy yoga asanas should be done.
• The selection of yoga for pregnant women should be done carefully.
• While doing yoga, it is important to pay attention to posture and proper breathing process.
• Do not do yoga after the first trimester that reduces blood flow to the uterus.
• To get the benefits of yoga during pregnancy, do not do yoga that creates more tension and balance on the body, they can be harmful.
• Along with proper care, physical activity and exercise are also essential during pregnancy. Yoga is a good option for this. Much scientific research also confirms the benefits of yoga in pregnancy, so healthy pregnant women can do some simple yoga asanas. Only pregnant should do yoga under expert advice and supervision. This will also give the benefits of yoga in pregnancy and will also reduce the risk of doing yoga Asanas incorrectly and falling.