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Yoga for Pregnant Women

Yoga is necessary for everyone but it is important to practice yoga during pregnancy. Nowadays doctors also advise pregnant women to do exercise as it gives strength to their body and improves flexibility and eases the delivery process. Yoga helps in performing normal delivery and keeping away from complication and to avoid complications. Nowadays women are working, so physical tasks are fewer so complications can increase, we need to perform some physical tasks to avoid complications but cannot do anything that harms the baby or mother, so doctors usually advise yoga. Prenatal yoga is designed for pregnant women. It prepares the body of the woman to give birth to a new life. And yoga helps in recovering the body after delivery. Prenatal yoga is designed for keeping the health and mind of women fit. As it is said that during pregnancy women should not take any type of stress and should keep themselves happy, as there are a lot of changes she goes threw due to hormonal changes in her body, which also affect the mood of women so yoga help in balancing the hormones, and also keep body and mind relax. During pregnancy, you should avoid yoga which put a lot of pressure on your belly area. You should avoid intense exercise and should also avoid intense bending and twisting exercises. Yoga can help in alleviating nausea and back pain.

Some yoga poses are-


Vrksasana (tree-pose)

1) Vrksasana (tree-pose)– It keeps balance in your body you need to stand like a tree. Vrksasana strengthens your ankle, legs, and back. It also improves posture and targets your lower body. Stand on a smooth surface and gently lift your body and inhale deeply then lift one of your legs and keep your foot on the inner thigh of another leg and slowly lift your hands like a tree branch then exhale and relax, then repeat it with another leg.


Malasana (garland pose or squat)

2) Malasana (garland pose or squat)– It helps in strengthening your pelvic muscles which is beneficial during delivery. It also improves digestion. If you find difficulty in performing it, you should keep a pillow to support under your hips. And should do it near a wall so that you can balance and take support from the wall. Stand with your legs apart and turn your toes at little angles, then squat and then lean forward and press your elbow against your inner thighs with namaskar posture with hands. And then rest your palm on the floor and stand slowly and slowly bring your legs close and stand straight.


Anjaneyasana (lunge)

3) Anjaneyasana (lunge)– It increases stamina, stretches your body, and strengthens your knees, ankle, and waist. Tone your thighs it reduces back pain and improves posture. Stand on a mat, with one foot forward, bend your foot which is forward and keep your foot which is back, straight. Extend your arms overhead with a namaskar pose. and slowly relax your body in a normal position.


Paschimottanasana (seated forward bend)

4) Paschimottanasana (seated forward bend)– It relaxes your body and improves your digestion, and stretches your upper body. it on a mat with legs straight and press your feet with your palm and slowly bend your upper body towards your leg and slowly hold your legs with your palm so that your upper body comes close to your legs, bend your body as much as your body feels comfortable, don’t put any pressure on your body. slowly release your body and sit straight then relax and bring your foot close.


Marjaryasana to bitilasana (cow cat pose)

5) Marjaryasana to bitilasana (cow cat pose)– it improves posture, relieves back pain, strengthens your back muscles and thigh muscles, it stretches your abdomen, thighs, and hip plexors. Sit on your knees with your legs apart and keep your hips over your knees. Now place your fingertips at the spine base and support your lower back with your palm. Inhale, then lean backward slowly and try to stretch and look high. Calmly touch your heels with your palm and push your body forward with your thighs as you are trying to reach the heel & exhale. Then slowly shift your weight forward and bend your back.


Upavistha konasana (wide angle seated forward bend)

6) Upavistha konasana (wide angle seated forward bend)– It strengthens your spine and pelvis, it is a very helpful yoga pose for normal delivery. Sit on a mat with legs straight then slowly stretch your legs as much as you are comfortable and bend forward, and support your upper body with elbows. then sit straight and relax, bringing your legs together.


Balasana (child pose)

7) Balasana (child pose)– It stretches your spine, back and strengthens your thighs, and helps in relaxing your body. Sit on a flat surface on your knees then bring your toes together and knees apart, then slowly bend forward with your arms in front of you and relax. Repeat it 3-4 times.


Trikonasana (Triangle pose)

8) Trikonasana (Triangle pose)– strengthens your spine, legs, and pelvis. Stand on a mat. Then bring your right foot forward with widening your stance. Then slowly bend and bring your right palm close to your right toe. Keep your legs straight and your left hand should be straight up towards the ceiling and your face also face upward looking towards your left hand. And then slowly come to a normal position then repeat it with the left leg.


Sukhasana (easy pose)

9) Sukhasana (easy pose)– It helps in relaxing and improving concentration. this yoga pose is usually performed when a delivery date is near so that the body relaxes. Sit on a soft surface, mat, or blanket with cross legs and with straight back with hands in a comfortable position with eyes closed take deep breaths, and relax your mind.


Virabhadrasana II (warrior II)

10) Virabhadrasana II (warrior II)– It opens the hips, improves blood circulation, and strengthens your body. Stand on a flat surface with widened legs and then bend your one leg and bend your hip toward one side and raise your arms straight parallel to the floor. and then repeat it on another side.


Parsva savasana (side corpse pose)

11) Parsva savasana (side corpse pose)– It helps your body to relax. Lie on a flat smooth surface on the left side and fold your left leg and bend your right leg also keep a pillow under your right leg to support it. Relax in this position for 10- 15 minutes and then switch the side.


Yoga is to keep you and your baby healthy and for smooth delivery, don’t be too hard on yourself, consult your doctor before starting your journey.

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