Yoga for women to do during pregnancy

It is advisable that expectant mothers include a Yoga practice into their routine. Asanas, pranayama and meditation will keep the body and mind calm, strong and prepared for the delivery process. There are of course specific asanas that are beneficial and safe to practice during pregnancy

For a woman, the time of her pregnancy marks an important milestone in her life. Though this period is considered both sacred and memorable, it can be very challenging not just for the expecting mother but also for those around her. The condition of women during pregnancy is quite fragile and fraught with anxiety. Due to the changing needs of the body, its sleep patterns, diet and hormonal fluctuation, health should be monitored closely.

It is advisable that expectant mothers include a Yoga practice into their routine. Asanas, pranayama and meditation will keep the body and mind calm, strong and prepared for the delivery process. There are of coursespecific asanas that are beneficial and safe to practice during pregnancy. These consist of mostly hip-openers, and to strengthen the back keeping it supple and strong.Yoga is even recommended by medical practitioners and experts as the best form of exercise for the expecting mother. Practise these simple asanas slowly with breath awareness under the guidance of a certified yoga instructor.

Marjariasana

Formation of the posture

UrdhvaMukhiMarjari Asana

 Get down on your knees, place palms under shoulders and knees under hips

 Inhale, curve your spine to look up

AdhoMukhi Marjari Asana

 Exhale, curve your spine to form an arch of the back and allow your neck to drop down

 Focus your gaze towards your chest

Benefits

This asana is good for relaxation

 It stretches back and neck muscles

 It facilitates deep inhalation and exhalation

Breathing methodology

 Inhale as you look up

 Exhale as you look down

Vrikshasana

 Begin by standing in Samasthithi

 Lift you right leg off the floor and balance your body weight on your left leg

 Place your right foot on your lift inner thigh

 Place it as close to your pelvis as possible

 You may support your foot with your palms to bring it in place

 After you find your balance, join your palms in Pranam Mudra at your heart chakra

 Raise your Pranam towards the sky

 Straighten your elbows and ensure that your head is in between your arms

 Focus your gaze forward

 Repeat the same with the alternate leg

 Breathing Methodology

Inhale and exhale normally while practicing this asana

Benefits

 Tones and burns fat from the sides of your waist

 Improves sense of balance

 Strengthens thighs and calf muscles

 Mobilizes knees

 Reduces stiffness of shoulders

 At the beginning of your practice, you may place the foot on the other leg's calf muscle and slowly raise the position of your foot until you achieve the asana

BaddhaKonasana

Formation of the posture

 Begin by assuming Dandasana

 Fold your legs and bring the soles of your feet together

S Pull your heels closer to your pelvis

S Gently push your knees down

S Empty air from your stomach, lean your upper body forward and place your forehead on the floor

Breathing methodology

Exhale as you push your knees down. Inhale as you release from the posture

Benefits

S Opens the hips

S Mobilizes the knee caps

Kaliasana

Formation of the posture

S Spread your feet wide and toes pointing at an outward angle

S Sit into a deep, low squat

S Back should be kept straight

S Lift your arms up bringing them parallel with your shoulders

S Bend them at the elbow and open your palms up to the sky

Breathing methodology

Exhale as you squat down and inhale as you open your palms to the sky

Benefits

S Opens hips

S Creates energy

S Strengthens lower body, especially the legs

You can turn this experience into a joyful one provided there are no complications. Start by maintaining a positive frame of mind throughout your pregnancy. Ensure that you are getting plenty of rest, balanced and nutritious food. This along with the right form of exercise can be the best combination for a healthy mother and healthy child. Set aside 20-30 minutes each day towards your well-being. You could also reap the benefits from themeditation technique known asSakshi Dhyan. This is a type of meditation on the self where you slowly focus on each and every part of your body and express your gratitude. This regular discipline will ensure that you remain bright, alert and positive all through the day. Keeping your mind stress-free can contribute greatly towards a safe and easy delivery.

(- The writeris a philanthropist, spiritual master, lifestyle coach,yoga-preneur and author)