Yoga in Pregnancy


Yoga can help women get through their pregnancy with minimal discomfort. Yoga in pregnancy helps the birth and post-delivery stages. Posture is also improved by yoga and this can help ease back problems, which are common in pregnant women. Your baby will also benefit if your practice yoga regularly. To aid a smooth pregnancy, practicing yoga in pregnancy stage is essential. Here are a few tools of yoga outlined below:

Yoga Poses

Certain poses can benefit the pelvis and reproductive organs to ensure smooth and easy childbirth. These poses can also ensure better supply of nutrients and blood to the fetus.

Pranayama Breathing Techniques

These exercises can increase the oxygen in your system as well as the baby’s. Pranayama can help keep up your fitness levels during pregnancy.

Bandhas and Mudras
These locks and gestures can stimulate both physically and psychologically. They can also positively impact a pregnant lady’s reproductive organs.

Meditation can ease you out of mental conflicts, fears and neuroses which are commonly experienced during pregnancy. Meditation can also increase your awareness and help you connect with your baby.

Yoga Nidra

This form of yogic sleep promotes mental and physical relaxation. Thus, it can help you prepare well for childbirth.

Yoga Makes Pregnancy Easier
Many doctors and nurses say that yoga can ensure a safe and smooth delivery. Pregnant women who practice yoga regularly are better equipped physically and mentally to cope with the stressful experience of pregnancy. Their bodies are more flexible and elastic. This reduces labor pains.

Yoga in Pregnancy

Yoga stretches can relieve pains and aches, especially back pain which is common among pregnant women. The benefits of yoga in pregnancy extend after childbirth too. Postnatal yoga can help make the abdominal muscles stronger and the mum can get back into shape much more quicker.

Poses of Yoga in Pregnancy

  • Bridge Pose (Setu Bandha Sarvangasana)
  • Cobbler’s Pose (Baddha Konasana)
  • Extended Triangle Pose (Utthita Trikonasana)
  • Goddess Pose (Supta Baddha Konasana)
  • Half Moon Pose (Ardha Chandrasana)
  • One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
  • Side Plank Variations (Vasisthasana Variations)
  • Warrior Pose (Virabhadrasana)

Poses to Avoid
The following poses should be avoided by pregnant ladies:

  • Ekpadasana (The One Legged Pose)
  • Pavan Muktasana (The Wind Relieving Pose)
  • Matsyasana (The Fish Pose)
  • Bhujangasana (The Cobra Pose)
  • Ushtrasana (The Camel Pose)
  • Natrajasana (The King Of Dance Pose)
  • Halasana (The Plough Pose)
  • Naukasana (The Boat Pose)
  • Dhanurasana (The Bow Pose)

Physical benefits of Yoga in Pregnancy

  • Yoga stretches improve your stamina, flexibility and muscle tone. You can try gentle poses that do not strain you. The growing stomach shifts your center of gravity, and yoga poses can help to maintain your posture and balance.
  • Yoga poses strengthen the pelvic muscles, reduce water retention and improve blood circulation. They can provide relief from lower back pain commonly experienced during pregnancy. Yoga and meditation can also help you manage blood pressure better.
  • Specific poses can help you alleviate common problems such as depression, gas, constipation and nausea.
  • Pranayama breathing techniques calm the mind and help you cope better with the pain and discomforts of pregnancy and delivery.

Emotional Benefits of Yoga in Pregnancy

  • Yoga meditation increases your self-awareness, helping you cope better with mood swings.
  • Pranayama eases mental and physical stress, and breeds positive thoughts that improve emotional balance.
  • Yoga Nidra (yogic sleep) gives rest from fatigue and tiredness and rejuvenates you.
  • Focus on your baby during meditation to feel closer to the little one.
  • You can use the free time of pregnancy constructively and do yoga meditation to improve your self-awareness and connect with your innermost thoughts and feelings.

Guidelines on Yoga in Pregnancy

  • You should be extra careful in the first trimester as this period is most delicate. Do gentle stretches and avoid poses that tax the abdomen.
  • In the second trimester, stop forward bends and extreme stretches.
  • Do not try pranayama by yourself. First, learn the correct techniques from an experienced instructor.
  • Avoid hyperventilation practices. But, you can do deep breathing to help you during delivery.
  • From the second trimester, avoid lying down on your back.
  • Pranayama breathing can improve your mental outlook, stamina and energy. Besides, the baby will grow up in an ideal environment.

Yogic Diet for Pregnant Women

  • Avoid fatty foods, sweets, salts and spices.
  • Consume plenty of sprouts, yogurt, juices, fruits and vegetables.
  • Avoid consumption of heavy non-vegetarian foods which can take a long time to get digested.
  • Too much salt should be avoided because it can increase blood pressure and its water retention property can cause the feet to swell.

We hope you are convinced that yoga in pregnancy can benefit you. The key point to note is not to overstrain yourself while performing the poses, but to stay well within you physical limitations to gain benefits and avoid complications.

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