Prenatal yoga is the best way to encourage healthy minds, simple exercises which aid in accommodating a growing baby. This class of yoga helps in preparing the woman for the laborious task which she has to deal with. It also reduces blood pressure and thus benefits the nervous system at large. Prenatal yoga should always be performed after proper recommendations from experts in order to avoid injuries along the way. Given below is a list of few effective yoga poses for pregnant women.
Titali asana
Why is it recommended?
Also known as the butterfly pose, this asana is highly recommended as it is one of the most beneficial prenatal asanas. The asana removes all the tension which builds up in the inner thigh area and increases flexibility. This yoga pose eases childbirth to a great extent.
The pose
The yoga begins with you sitting on a mat with your legs stretched out in front of you. Now holding on to your ankles, both your legs are pulled closer inwards as much as possible. Ideally your heels should touch your pelvis area. After that slowly your legs are pushed outwards using your elbows, if necessary. You should be still holding on to your ankles to your palms. After sufficient practice your knees should be able to touch the mat.
Utthanasan
Why is it recommended?
The asana provides excellent blood circulation in your body and improves your central nervous system. It also aids in achieving great flexibility.
The pose
The starting position involves keeping your feet around three feet apart along with both the heels facing inwards and toes facing outwards. After this, interlock all fingers and let your hands hang down in front of you. Slowly squat downwards, keeping your buttocks low. Your feet should be flat on the floor and heels should not be raised. Retain this position for a few seconds and then stand up. The entire process needs to be repeated about 15 to 20 times.
Marjari asana
Why is it recommended?
Also known as the cat stretch pose, this asana is one of the most popular and highly recommended asanas. Apart from providing excellent flexibility in the back, it also makes the body sturdy, preparing it for delivery. It strengthens your neck, shoulders and spine and is excellent for your posture.
The pose
The asana begins with you sitting with your buttocks on your heels. Gradually your buttocks are raised off your heels and you bend forward, leaning on your palms. After you are on all fours, you need to move your feet slightly to the sides such that they are a foot or shoulder width apart. Now inhale and raise your head slowly, pushing down the arc of your back. Inhale again, rolling your head between your arms and pushing your back up. During exhaling, pull in your stomach, pulling your navel up towards your spine. Make sure you pull in your buttocks as well. This completes one round. Six such rounds need to be done effectively for good results.
Pigeon pose
Why is it recommended?
This asana is excellent for stretching the muscles of knee and the lower back. The gluts maximums, piriformis, orbtutator internus are the primary muscles which are exercised in this pose. This provides great strength and support to the entire body.
The pose
It can be performed well on a mat. Bring one knee forward to an end of the mat. The foot of the bent leg needs to be bent forward in order to stretch the knee. The other leg is stretched back, and your hands are placed at both sides. This position can be held for 30 seconds and can be repeated six times.
Virabhadrasana
Why is it recommended?
This asana has numerous benefits and it tremendously helps in easing the rigorous process of delivery. Common problems such as back pain, leg pain and swelling can be eradicated easily with the help of this asana.
The pose
You start in the tadasana pose, bringing your arms up alongside your ears. The palms should be at a shoulder width and both hands should be brought together. Now inhale and place your feet apart into wide extended hands and feet pose. While exhaling, slowing turn your torso including the hips and the pelvis to put out the front leg. Inhale once again. Exhale and bend your right leg such that the thigh and shin makes an angle of 90 degree. Hold this position for a few seconds and then come back to the original pose by inhaling. Repeat for about 7 times to see substantial results.
Baddha konasana
Why is it recommended?
This asana is a very powerful and effective asana as it helps in stimulating the heart and stretches the groins and the inner thighs really well.
The pose
You need to start with your legs spread out in front of you. Exhale and draw the soles of your feet close to each other thus bringing your feet quite close to your body. Ease out on your knees. Hold this position for about 10 seconds. You might use cushion beneath your knees, if required. Slowly come up while exhaling, stretching your legs in front of you and releasing your thighs. Repeat the entire process about 5 times in order to see good results.
