Pregnancy is the most enjoyable and lovable phase in every woman’s life. The process of growing and carrying a child within oneself is deeply moving experience. Every month a woman will be checking their weight, eating healthy foods and of course, going for regular checkups. Health is Wealth. Pregnancy however can be very stressful and that is not good for mom or baby. For the stressful situations, it can be helpful for women to do Yoga during pregnancy. There, of course, are some postures women cannot do while pregnant. However, some can be very relaxing, less complicated and safe to do so. Doing yoga really helps keep her the mind relaxed and balanced with your emotions.
Safe yoga positions for pregnant women:
- The Marjaryasana (Cat pose) and Bitilasana (Cow pose):
Use: This pose helps relieve back pain during pregnancy.
Method: Keep both hands and knees down like in a crawling position with your back straight. Take a deep breath in and slowly bend your back downwards, simultaneously raise your neck up and try to stretch it as much as you can. Breathe out, and bend your neck downwards slowly in between your Shoulders. Repeat these steps for 3 -5 times.
- Ardra (half) (moon) (half-moon position):
Use: Strengthens placenta which gives enough space to the baby and also stretches the spine.
Method: Stand straight, near a wall and expand both the legs widely. Then slowly raise your right leg straight and balance the left hand on a chair or stool to keep your body flat and raise your right hand straight top to balance your body straight. Stay in this position for 30 seconds to 1 minute then repeat with another leg.
- The Baddha Konasana (cobbler pose or bound angle pose or Butterfly pose):
Use: Increases the energy flow in the legs, relieves pain and stiffness and eases delivery pains if practiced daily.
Method: Sit close to wall and bring soles of feet together and straighten the back spine up as much as you can. Then allow the inner thighs to spread wide towards the sky. Press your knees down as much as you can. Stay in this position as long as you can.
- The Setu Bandha Sarvangasana (Bridge pose):
Use: Stretches the chest, neck and spine and strengthens the legs. Good for relieving stress and centering onself.
Method: Lie flat down on the floor and bend your knees and set your feet beneath them on the floor. Bring the feet back as much as you can, so that you are able to touch them with your hands. Slowly lift your body upwards so you are in a slanted position. Once you are here lay both of your hands flat down in the ground, only the body should be lifted. Hold for 30 seconds to 1 minute. Repeat for 3 to 5 times.
- The Utthita Trikonasana (Extended Triangle pose):
Use: Strengthens the legs and hips. Helps relieve hip pain and back pain while pregnant.
Method: Stand straight and spread the legs wide, one facing forward and the other turned out. Extend the arms out from the body. Slowly bend sideways touching your right knee with your right hand and lift your chest up open to the ceiling. Take a deep breaths in and out for 5-10 times, then relax and repeat on the other side.