Yoga is all about creating balance between mind, body and breadth. This balance is achieved by physical exercises (asanas), breathing exercises, relaxation and meditation. Practising yoga during pregnancy is very helpful in preparing you for delivery both mentally and physically. Yoga is very gentle way of keeping your body fit and it helps in reducing the common problems during pregnancy like constipation and morning sickness.
It is important that you find the best Yoga exercises for Pregnant Women. You can join some yoga classes or buy DVD or you can practice of your own. Listen to your body what it says and do what you feel is right for you. There are forms of yoga to suit any fitness level. It’s safe to do in pregnancy, and with the right modifications. Before doing yoga especially for pregnant ladies an advice from experts is always recommended.
[Read: Different Types of Yoga]
Benefits of yoga
If you do it regularly, yoga is an excellent way to improve your physical, mental and emotional health. The yoga asanas may help you to:
- Improve your blood circulation, muscle tone and flexibility.
- Stay mentally elastic through relaxation, breathing and meditation.
- Feel calm, and relieve muscle tension.
- Relieve tension from lower back, upper back, chest, neck
- Calms the nervous system
- Curing breathing problem
- Easier labour and smooth delivery
Best time to start yoga in pregnancy
If you have never done yoga before in your life then the best time is after 14 weeks. Yoga guidelines say that don’t try yoga asanas in first trimester if you are not familiar with them. The chances of miscarriages are high during the first trimester. Some yoga teachers will advise you to be on safe side and not to practise yoga for first three months.
In your second trimester, you are ready for yoga class because now you will feel less tired and sick. If you do decide to practise yoga in the first three months then just stick to relaxation and breathing yoga exercises. If you did yoga before pregnancy then you should slow down and be aware of any changes happening in your body.
Yoga Postures during pregnancy
Below are the pregnancy yoga exercise recommended by experts. Practise these postures in routine.
- Vakrasana (Twisted pose)
- Konasana (Angle pose)
- Utkatasana (Chair pose)
- Bhadrasana (Butterfly pose)
- Parvatasana (The mountain pose)
- Yastikasana (Stick pose)
Safety measures
[Read: How to Practise Yoga Asanas at Home]
Practising yoga for pregnant women is dangerous unless done in proper guidance. You should practice only the recommended asanas and avoid the following one:
- Lying on your back after 16 weeks.
- Breathing exercises that involve holding your breath or taking short, forceful breaths.
- Strong stretches or difficult positions that put you under strain.
- Lying on your tummy (prone).
- Upside-down postures (inversions).
- Back bends.
- Strong twists.
Yoga asanas are most recommended for would be mothers. Practising yoga leads to releasing of lot of happy hormones which keeps you and your baby energetic and healthy.
Doing yoga during pregnancy is the best thing you can do for yourself and your baby.