During pregnancy, prenatal yoga exercises are ideal for women because they involve breathing practice, relaxation, stretching and strengthening. Moreover, these exercises can be customized according to the daily energy level and the trimester of pregnancy.
Apart from that, women who are trying to conceive will also find prenatal yoga to be a useful tool because a stress-free break can be provided by these exercises to the practitioner and this can be supportive in the natural task of reproduction. Try these yoga exercises during your pregnancy, but be careful and quit if you feel any pressure or discomfort-
Beneficial Prenatal Yoga Poses
Ardha Chandra Or Lateral Bending Half-Moon Pose
Keep your feet together and parallel when you are standing on the mat. Use your thigh muscles for reaching upwards and press your weight down simultaneously for strengthening the legs. Don’t lock the knees when contracting the muscles. Protect the lower back by engaging the abdomen and keep the tailbone slightly tucked.
Without straining, raise your arms overhead. Shoulder blades should be drawn away from the ears. Bend onto one side slowly and experience the strengthening of your abdomen and lateral stretching of the body simultaneously. Stay in the pose for a while and breathe deeply.
Twisted Pose or Vakrasna
Keep your feet parallel and stretched in front and sit straight. Arms should be raised at shoulder level with palms down and inhale. The body should be twisted from the waist onto the right side along with the hands and head while exhaling.
Knees shouldn’t be bent and arms should be kept straight. Return to the original position after inhaling keeping your hands parallel and at shoulder level. Do the same for the other side.
Ham’s Pose with One leg or Paryankasana
Thigh, pelvic and abdominal muscles are strengthened by it. People should lie on their back. Keep your legs straight and knees together.
The right leg should be moved on one side of the posterior after folding it at the knee. Normal breathing should be maintained and the position should be held as long as people are comfortable. The same should be one on the other side and then the leg should be straightened. Do same for the other leg.
Tadasana or Mountain Pose
The strength of the legs and feet can be felt as they support the body and ground you. Don’t stick your buttocks out because it can strain the lower back. Keep your pelvic tucked slightly when standing in order to feel a little engagement in the belly.
Bhadrasana or Butterfly Pose
The thighs and pelvic regions are strengthened with this pose. Keep your legs fully stretched when sitting on the mat. Namaste should be formed with the feet by touching the legs in front of the mat.
Don’t lean forward and sit straight. Hands should be kept on the thighs or knees. The posture should be held until it causes discomfort. Your legs should be straightened and the exercise should be repeated.