Yoga for pregnant women

Pregnancy, one of the most wonderful times in a woman’s life, comes with a number of discomforts that see women struggling with battling mood swings, fatigue, leg cramps, back pain and more. Prenatal Yoga has the answer to most of these problems.

Practicing Yoga can help improve a pregnant woman’s emotional well-being as well as improve their blood circulation, muscle tone and flexibility. It is also known to help with an easier labour and smooth delivery.

As with everything else during pregnancy, consult with your doctor to ensure yoga is suitable for you.

Getting started:

• If you are new to Yoga, begin with prenatal yoga in the second trimester only. However, if you've been practicing yoga, continue your regular yoga practice with a few modifications. It is very important to listen to your body carefully. Stop, as soon as you feel any discomfort.
• Use a chair or the wall for support whenever required, to avoid losing your balance and risking injury to yourself or the baby. Standing Yoga also helps strengthen the legs, enhance circulation, generate energy, and reduce leg cramps.
• Avoid postures that stretch the muscles too much as it can lead to strain and other injuries.
• Avoid deep twists to avoid pressure on your abdomen. Twist only as far as it feels comfortable and move from the shoulders and upper back.

Yoga postures recommended during pregnancy:

1. Tadasana (Mountain pose)
Tadasana is a great pose for pregnant women. It helps balancing, aligning, and strengthening your body.

How to do:
Stand with feet spread out at hips width, spine erect, hands resting on either side of the body and palms facing the thighs.

Join the palms in Namaskar Mudra. Inhale deeply, stretch your spine and lift your hands above your head.

Push your head backward and keep your eyes on the fingertips. Hold the pose for a slow count of 10. Breathe deeply.

Exhale and relax your body and bring your feet back to the floor.

2. Veerbhadrasana (Warrior pose)
The warrior pose strengthens muscles of the legs, arms, shoulders, and back. It is also helpful in strengthening the lower body.

How to do:
Stand erect with your feet together, hands on both side andpalms facing your body.

Step or slide your right foot behind your left (front) foot and bend the left knee.

Inhale and lift your hands above your head, palms joined together in Namaskar.

Stretch backward, without exerting your back. Keep your eyes on your fingers.Hold the pose for a count of 10 to 15 while breathing normally.

Exhale and bring your hands down. Straighten your knee and bring your feet back together.

Repeat on the other side.

3. Trikonasana (Triangle pose)
The Trikonasana pose is very effective in providing relief for pregnancy related digestive conditions. It also helps improve hip flexibility and balance.

How to do:
Stand erect with your feet together, hands resting on either side of the body, palms facing the thighs.
Stretch your right leg out about three feet. Turn your right foot out 90 degrees and keep it aligned to the centre of your left foot.

Inhale and slowly lift both hands up, palms facing the floor. Keep them in aligned to your shoulders.
Exhale and slowly bend your body to the right, below the hips. Let your right hand touch your right ankle and left hand straight up in the air. Keep both arms in straight line.

Turn your head up and fix your gaze on your right hand.Hold the position for about 10 to 20 counts.
Inhale and lift your body up to come back to the initial pose. Repeat the steps on your left side.

4. Badhakonasana (Butterfly pose)
The Badhakonasana offers a good stretch to the inner thighs, groin and feet improving flexibility, removes fatigues, aide in better bowel movements and is also known to help in smooth delivery.

How to do:
Sit up with your spine straight and legs spread straight.

Bend both knees and push your feet towards the pelvis. Keep the soles of your feet together.

Grab your feet tightly with both hands. Push the feet back as far as you can.

Inhale. Exhale and press your thighs and knees downward towards the floor.

Gently begin to flap your thighs up and down, like a butterfly. Gradually increase the speed. Keep breathing through your nose. Slow down before you stop completely.

Inhale deeply. Exhale and bend forward, keeping the chin up and spine erect. Push the knees and thighs closer to the floor.

Inhale and sit up. Exhale and release your legs.

5. Shavasana (Corpse pose)
The final resting pose of Shavasana is a complete relaxation pose, usually taken at the end of the yoga class.

How to do:
Lie on your back on the yoga mat with both arms by your side, palms facing up. This position is meant to offer complete comfort, so in case of any strain on your lower back, roll up a towel or place a small cushion at the curve of your back for support.

Lying on your back is not recommended in the second and third trimester, as this can lead to uterine pressure on the vena cava vein (which carries blood back to the heart for oxygen from your legs and feet), you can modify this asana by side sleeping. For extra support, use a pillow or place a cushion in between or under your legs for added comfort.

Relax and let the tension and stress leave your body.

Slowly come up to the seated position. Rub your hands together and cover your eyes. Do 10 quick breathes and stand up.

Along with yoga postures, deep breathing or Pranayama is equally important. Focusing on one’s breath helps pregnant women calm their body and deal with the stress and anxiety they face during pregnancy. The deep, lung-filling inhalations and exhalationswill increase the oxygen in the blood and expel carbon dioxide from the lungs and relax the mind and body more effectively.

By: Vijaykumar Karai
The writer is Founder & CEO of Ayuruniverse