Prenatal Yoga – How yoga can be a boon during pregnancy?

Prenatal Yoga – How yoga can be a boon during pregnancy?: Yoga is known for its healing properties. Designed specifically to help pregnant women maintain their physical and emotional well being, prenatal yoga helps you to stay active and prepares you for labor. It has helped celebrities like ‘Kareena Kapoor Khan’ and ‘Drew Barrymore’ bounce back after their pregnancy.
Prenatal yoga emphasizes on breathing techniques and ways to strengthen your core. It involves pelvic floor exercises and prepares you for your pregnancy, physically and mentally.

Benefits of prenatal yoga

Prenatal Yoga has various benefits when it comes to your health and healthy development of your child.
During pregnancy, your body goes through a lot of changes to accommodate the baby and help in the growth and development of your child. Prenatal yoga aims at correcting the challenges faced by most pregnant women such as posture changes due to increased stress on your back, a shift in the center of gravity and problems in digestion such as constipation and heartburn. It also helps ‘moms to be’ in connecting with themselves and planning the future for yourself and your baby.

Embrace changes with prenatal yoga

Prenatal yoga can also stabilize your core and reduce stress which may help you to relax. During pregnancy, you go through a lot of physical and emotional strain. The biggest advantage of doing yoga is learning to accept the changes in your body and embrace the new arrival. By lowering your blood pressure and making your breathing deep and rhythmic, yoga relaxes you from within. It is also known to reduce the stress hormone cortisol. Yoga not only reduces stress but also raises your ability to cope with ‘stressors’ in future.

Prenatal yoga practices 

1. Learning to breathe

Breathing exercises are the bedrock of yoga practice. Doing deep and gentle belly breaths encourage greater utilization of oxygen and stimulate relaxation. Prenatal yoga enhances suppleness of the body which aids you during your delivery.

2. Sitting in a proper posture

Right posture helps to relieve you of your back pain
When pregnant, your back has to bear the additional weight of your baby. Sitting in the right posture can help you in reducing spinal pain, discomfort and pressure. To keep your spine erect, sit with your entire back from your shoulder to hips resting against a wall for support. You can use a cushion for support if you need.

Poses to practice

Here are certainly modified ‘yoga asanas’ that are beneficial for you during your pregnancy.

  • Cat cow:

    This simple sitting exercise helps to strengthen your entire body and relieves backache and tension.

          How to do it : Get down on all fours, keeping your arms and knees apart. As you breathe in, tuck your buttocks in. Breathe out and   relax. Repeat as much as your body allows.

Precaution: Take care not to draw your belly in too much.

  • Side squatting:

    Doctors recommend doing squats daily to strengthen your pelvic floor. If you experience pain in your hips at night, practice this right before going to bed.
    How to do it: Draw your belly in gently. Now move your right foot to your right hand while pivoting your left foot under your buttock. Lower your hips keeping them wide. Try holding for as long as you can and maintain the pose.

  • Virasana or warrior pose:

    Sit comfortably on the floor with a cushion and back support. Inhale and stretch your arms out. Slightly bend your elbows and put your palms out. Hold for 4-5 minutes. Release your arms and gently massage to let go of the tension.

  • Polar bear:

    This pose helps to ease the pressure on your back and spine.
    How to do it: Gently put your forearms on the floor while keeping your knees wide apart. Now press your forearms on the floor and put your head down too. Stay down for 4-5 minutes.

Make your pregnancy easy!

Being pregnant is one of the most beautiful phases of your life. It is important to consult your doctor before adopting any exercise patterns. Remember your body is going through a lot of changes and you may find previously easy tasks hard to do. Allow your body to be and enjoy your pregnancy and your time as a mother to be!

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