February 09, 2019

Yoga and breathing exercises for women during pregnancy

You’re expecting?! My best wishes!

I’m sure you will already be in a surge of emotions – excitement, happiness, scared, mood swings, and overwhelmed – simultaneously. I understand it is really difficult for you to pin a name to how are you feeling right now, isn’t it? The kicks will get you delightful, however, the cramps will make it detrimental. You will be glowing like a sun for some time and encounter a descend in emotion the next. It is quite challenging to pen or explain the feeling of having a baby growing inside you. By now, you will also have succumbed to your uninvited guests – mood swings, hormonal changes, aversion towards food, morning sickness.

Well, my point here is, you can keep all of this in control or even enjoy these moments rather than letting your mood take over you by practicing Yoga. You heard me, right.

Yoga is a blessing in disguise for human beings. In every walk of your life, regardless of what problems you put yourself into, yoga has a solution for your mental serenity. And maternity is no lesser than fighting a battle individually, in fact, it is even the more crucial.

Yoga precautions for pregnant women

Over your advanced stages of pregnancy, eschew those yoga asanas that applies pressure on your abdomen.

During the first trimester of pregnancy, standing yoga poses are recommended. This will aid in strengthening your legs and enhancing blood circulation. It will also have a great effect on leg cramps.

During the second and the third trimester, curtail the time spent on holding asanas to not feel fatigue. Proxy it with breathing exercises called Pranayamas and meditation.

Completely refrain from practicing yoga between the 10th and the 14th week of pregnancy as they are very crucial for you and the baby.  these are crucial times.

Exercising during pregnancy is essential.

It is mandatory that you start your exercising from Day #1 of your pregnancy. But be mindful of the exercises that you choose during your early trimester. Your gynecologist would be able to help you to figure out your early yoga poses. And, once you have reached the safety line, you can concentrate on the poses mentioned below for a normal and happy delivery time.

P.S. Consultation with the doctor is a must.

Marjariasana (Cat Stretch)

  • Stretches your neck and shoulders, relieving stiff necks, tightness in your body.
  • Keeps your spine intact and flexible. This is recommended because the back needs to hold onto more weight as the pregnancy advances.
  • Tones your abdominal region, just as it needs to be and this toning that you practice now will help you post your delivering the baby.
  • Enhances blood flow, ascertaining that the reproductive organs are well nourished.

Konasana-I (Standing Sideways Bending One Arm)

  • Keeps your spine intact and flexible.
  • Workouts and elongates the sides of the body, to make it more flexible and adaptive.
  • Assists in treating constipation which a very common symptom of pregnancy.

Konasana-II (Standing Sideways Using Both Arms)

  • Lengthens and tones your arms, legs and the abdominal organs.
  • Stretches and exercises your spine significantly.

Veerbhadrasana (Warrior Pose)

  • Enhances balance in your body.
  • Tones your arms, legs and lower back which will also be of great help if you are planning on to start immediate workouts to ablaze the extra fat.
  • Increases stamina multifold with regular practice.

Trikonasana (Triangle Pose)

  • Augments to your mental and physical balance. Most recommended for pregnant women given their center of gravity shiftings.
  • Lengthens and unveils the hip part which will be a boon to induce normal pregnancy. Most recommended if you don’t want a C-section.
  • Alleviates stress, anxiety, and back pain, your unpleasant friends until you deliver the baby.

Badhakonasana (Butterfly Pose)

  • Boosts flexibility in your hip and in your groin region.
  • Stretches your thighs and knees, ameliorating the pain.
  • Reduces fatigue.
  • Aids facilitate smooth delivery when religiously practiced until your late pregnancy dates.

Viparita Karani (Legs up the Wall Pose)

  • Treats your backaches instantly.
  • Boosts enough blood to your pelvic region.
  • Comforts your swollen ankles and varicose veins which is a common pregnancy symptom.

Shavasana (Corpse Pose)

  • Calms and relaxes the entire body, the repairs cells – from head till the toes. This yoga pose aids in self-healing which is vital. And pills are a no-no.
  • Great stress reliever and mood enhancer.

Yoga Nidra (Yogic sleep)

  • Reduces stress, tension, and anxiety.
  • Aids regulating your blood pressure.
  • Invigorates every cell in your body.

Pranayamas during pregnancy

The breathing exercise helps in releasing all the negativities – anger, frustration, stress anxiety and inhaling fresh air bombarded with positivity.

Bhramari Pranayama (Bee Breath)

  • Aids in regulating your blood pressure.
  • Relieves headaches.

Nadi Shodhan Pranayama (Alternate Nostril Breathing technique)

  • Eases the mind.
  • Upholds body temperature.
  • Improves oxygen supply that helps in the baby’s growth.

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