6 Easy Asanas Of Yoga For Pregnant Women
It is hard for expecting mother to understand what exactly they are feeling. The kicks bring happiness but at the same time cramps are debilitating. Nothing can quite explain the feeling of a life growing inside you. This is all accompanied with mood swings due to hormonal changes.
That is why doing little bit of yoga and having a proper diet during pregnancy comes in handy.
Breath and Beats caught up with Paramita Singh, a nutritionist cum yoga practitioner to understand and share easy to do and important asanas of yoga for the pregnant ladies.
Cobblers pose (Baddha Konasana) – First asana in yoga for pregnant women
This technique is said to improve the health of the reproductive system. During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.
It is also said to calm the mind and improve blood circulation.
This asana can be performed as follows:
- STEP 1: Sit on a mat and stretch out your legs.
- STEP 2: Fold your knees and bring your feet at the center. Then straighten your back.
- STEP 3: Using your palms hold your feet for a few seconds. Release.
Repeat this about 4 times.
Warrior – Second asana in yoga for pregnant women
This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs.
This technique also aids in restoring the health of your spine and help make space for the growing uterus.
As well, it helps your mind relax and stay focused, and maintain balance.
This asana can be performed as follows:
- STEP 1: Place your feet apart in a hip-width position.
- STEP 2: Pivot on the left foot. Make your right foot to face forward.
- STEP 3: Lower the pelvis, then assume a lunge.
- STEP 4: Look forward and lift your arms above your head. Hold that position as long as possible then release.
Repeat the process with the left foot forward
Corpse pose – Third asana, the easiest one
This technique aims at relaxing your body and mind.
It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.
Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea.
This pose can be performed as follows:
- STEP 1: Lie on your back.
- STEP 2: Let your palms rest beside you while facing upwards.
- STEP 3: Close your eyes and then relax- your arms should be alongside your body. Breathe.
Spiralling movement – Fourth asana in yoga for pregnant women
This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head
onto the cervix.
Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.
You may consider using a fitness ball to help in the movements.
Tree pose – Fifth asana in yoga for pregnant women
This is a balancing technique.
It helps strengthening your legs and core. It also improves posture and alleviates back pain.
Here’s how you perform this pose:
- STEP 1: Feet on the ground, shift your weight forward and backward until you gain balance.
- STEP 2: Shift your weight to one foot. You can also lift one of your foot to your ankle to gain balance.
- STEP 3: Bring the foot higher to your inner thigh. Put your hands in a prayer position. Hold this for 5 breaths.
- STEP 4: You can also raise the arms above your head.
Repeat with the other leg.
This technique is safe for all stages during pregnancy.
Meditation – Sixth asana, an important one
Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.
During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor.
It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.
Doing yoga and eating right during pregnancy helps boost the immunity and with the mood swings resulting in a happy and healthy pregnancy.
In this Instagram post Paramita Singh is celebrating Yoga Day, and showing the yoga flow for beginners.
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