Yoga for Pregnant Women
Yoga practice can help to prepare your body and mind to sail through the difficult period of labor and childbirth. Yoga poses can keep your body supple and active, and help avoid pregnancy symptoms such as constipation and morning sickness. They can open the pelvis and relieve tension, ensuring easy labor through the birth canal. Yoga breathing techniques can help during labor. However, care should be taken to practice only suitable yoga poses. Pregnant women should avoid those poses that need lying on the belly or back. Read on to learn more about yoga for pregnant women.
Standing Poses in Yoga for Pregnant Women
During the first trimester, practice standing yoga poses as they can prevent leg cramps, generate energy, and improve circulation and strength. Stretch your hamstrings to prevent sciatica. As your pregnancy advances, practice yoga for lesser periods to avoid overwork and fatigue. Be gentle on your abdomen while doing twisting poses, and focus more on the upper back and shoulders.
More Poses in Yoga for Pregnant Women
The following poses will help pregnant women to deal with pregnancy symptoms, ensure smooth and easy delivery, and recover more quickly after childbirth. Remember not to strain yourself while doing any of these yoga poses.
Mountain Pose or Tadasana – This pose promotes stability, relaxed power, strength and stillness.
Warrior Pose – This pose stretches your legs and arms, making them stronger. It can relieve backaches, improve concentration and balance, and increase stamina. Pregnant women suffering from neck problems, high blood pressure or diarrhea, need to be extra cautious while performing this pose.
Standing Spread Leg Forward Bend – This pose stretches and strengthens your spine, and back and inner legs. But, those suffering from lower back issues should not bend forward fully. Beginners can uses props such as a folding chair for forearm support.
Seated Forward Bend or Paschimothanasana – This pose can improve your concentration and posture, relieve stress, and stretch your spine, shoulders and hamstrings.
Hero Pose or Virasana – This pose improves posture, and stretches and strengthens the ankles and feet arches. Therefore, it is very useful for those with flat feet.
Fish Pose – This pose relieves stiff shoulder and neck muscles, and makes the spine more supple and flexible.
Benefits of Yoga for Pregnant Women and Fetuses
- Yoga exercises relieve edema (fluid retention) and cramping which can be quite common in the last months.
- Besides, they influence the position of the baby and turn it in advance if needed. They also strengthen the abdomen, which help stimulate bowel action and appetite.
- Expectant mothers tend to get very cranky and go through a lot of mood swings due to various hormonal and physiological changes. Yoga exercises help to reduce nausea, morning sickness and mood swings in combination with pranayamas (yogic breathing).
- They help make the delivery of the child easy as they focus on relieving tension around the cervix and birth canal. Also, they focus on opening the pelvis to make labor easier and quicker.
- Yoga exercises restore the uterus, abdomen and the pelvic floor, and relieve upper back tension and breast discomfort.
Yoga for pregnant women is very essential as it offers many benefits. Therefore, it is important for the expectant mother to learn Yoga as it not only benefits the mother but also the child in the womb.