Safe And Effective Pregnancy Yoga Poses
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Yoga
Yoga is an integrative approach to bringing harmony between mind, body, and soul. Yoga helps you to be in a perfect state of mind thru physical, mental, and spiritual practices, and yoga is a great exercise to do during pregnancy. It is a safe and effective exercise for pregnant women because, in addition to providing relief during pregnancy, it can help prepare your body for labor and delivery. It doesn't put too much strain on your joints. It has also been shown to reduce anxiety and to help women stay calm in pregnancy and labor. In addition to providing relief during pregnancy, it prepares your body for labor and delivery. The gentle movements and slow breathing can also provide stress relief. But some of the poses to avoid during pregnancy are generally any pose that puts pressure on the abdomen. Other poses to be cautious of are twists that put pressure on the organs and, later on, in pregnancy, lying flat on the back, which restricts circulation.
Prenatal yoga, hatha yoga, and restorative yoga are the best choices for pregnant women. Prenatal yoga can be a great way to prepare for childbirth. Prenatal yoga can improve sleep, reduce stress and anxiety, and increase the strength, flexibility, and endurance of muscles needed for childbirth while decreasing lower back pain, nausea, headaches, and shortness of breath.
Safe And Effective Pregnancy Yoga Poses
The yoga asanas that you can perform during pregnancy are:
- Tadasana (Mountain pose)
Tadasana is one of the fundamental poses of prenatal yoga, which works wonders on pregnant women. It helps in aligning your body and improves balance, especially since your center of gravity shifts with the growing baby. It improves blood circulation, posture, and strengthens the thighs and legs. This asana also provides relief from back pain.
- Trikonasana (Triangle Pose)
Trikonasana is a helpful prenatal yoga asana. This asana helps throughout the pregnancy. You can perform it in the second trimester of pregnancy; it opens the hips, which ultimately helps you during labor. Trikonasana strengthens the thighs, knees, ankles, arms, and chest. It also helps improve digestion during pregnancy and prevents constipation. This asana also stretches and opens the hips, hamstrings, and groins. .
- Virabhadrasana (Warrior pose)
The Warrior pose is considered safe during the second trimester of pregnancy. This pose helps to build leg strength to support the growing baby. During the third trimester, the pose is likely to become more challenging as your body's sense of balance changes. .
- Sukhasana (Easy pose)
Sukhasana brings a feeling of peace and tranquility. This pose stretches knees and ankles and strengthens the back. Easy Pose can be practiced with your back against a wall if you are feeling very fatigued. If you are in Easy Pose for an extended period (especially for meditation), sitting on top of a blanket or two can feel very comfortable.
- Marjaryasana (Cat-cow pose)
You have to perform this type of yoga only in the first six months and not beyond that. This asana strengthens the shoulders and wrists and improves blood circulation levels. Marjaryasana tones the abdomen and helps the body deal with additional weight during pregnancy.
- Uttanasana (forward bend)
This pose helps stretch the hamstrings and calves. It may also help to relieve tension in the upper body, headaches, insomnia, and fatigue. In pregnancy, doing the normal Uttanasana is hard, but you can make slight changes to this pose and perform it in a way that you feel comfortable. If you feel uncomfortable or have a problem with balance, then avoid doing it.
- Shavasana (Corpse Pose)
Shavasana should be performed at the end of a yoga session. After a strenuous pregnancy yoga workout, relax your mind and body with Savasana. Shavasana helps your mind and body relax. As anxiety and stress are common problems in pregnancy, this asana can help you tackle them easily. One of the most common problems during pregnancy is stress and anxiety. Doing Shavasana can help to handle the problems easily.
Performing yoga during pregnancy helps a woman deal with emotional and physical changes. It also helps the body to relieve pain and keeps the body supple. The practice of certain poses also eases labor and delivery. Some of the effective and safe pregnancy yoga poses are Tadasana, Trikonasana, Virabhadrasana, Sukhasana, Marjaryasana, Uttanasana, and Shavasana.
Conclusion
The above-mentioned information related to pregnancy yoga poses is based on various yogic resources. Yoga during pregnancy should be performed under the guidance of a yoga instructor.
