Popular Yoga To Try During Pregnancy

Being pregnant is a life-changing event. But the numerous physical changes and mental upheavals a pregnant woman experiences during this time may make it a challenging stage. As a result, some pregnant women decide to practice yoga asanas to calm their bodies and relieve pregnancy-related complaints.

Pregnant women may begin to feel worried and disturbed and like they have no control over their situation due to uncontrollable weight gain, headaches, and mood swings. Even though you might not be able to control the majority of your symptoms, you can handle some of them with scientifically proven methods like yoga, which promotes relaxation and reduces stress during pregnancy.

Yoga

When you're pregnant, yoga is a natural and secure method to maintain your health and fitness. It relieves stress and prevents the numerous aches and pains associated with pregnancy. You'll benefit not only physically, but also psychologically and emotionally.

Additionally, it will be simpler for you to carry on practicing yoga if you had previously done so before getting expectant. However, even if you've never tried yoga, it will be a little challenging, particularly if you're pregnant. Therefore, be sure to talk with your doctor before attempting any of the poses to get their opinion on your general pregnancy health and to get the go-ahead.

1. Side Angle Pose

• As you open your feet, make sure they are spaced evenly apart from your shoulders. Stand up erect.
• Now stretch the other leg out to the side while bending one knee. Make careful to maintain a firm grip to prevent slipping.
• Stretching your arm upward, lift it from the side where your leg was extended. Stretch it toward and above your head while maintaining its straightness.
• Put your other hand on the leg you just bent by bending it at the elbow. Keep the hand open and upward-facing.
• Depending on how long it feels good for you, maintain the position. Release, then return to your initial position.

2. Half Butterfly Pose

• Stretching your legs in front, sit down in a relaxed position.
• Bring your right foot over to the left limb by bending your right leg at the knee. As high on the left thigh as you can easily do so, place your right foot.
• Put your right palm on your right knee at this point.
• Hold the right foot's toes with your left palm.
• Inhale, then slowly bring your right knee to your torso.
• Now slowly exhale while pushing your knee downward and attempting to contact the ground.
• Just travel as far as you can. Resuming your initial position, perform the same motion with your left leg.

3.Full Butterfly Pose

• The pose will assist you in relaxing your legs and reducing any indications of fatigue. Additionally, it will aid in relieving stress and strain from the muscles in your inner thighs.
• Stretch your legs out in front of you as you settle down comfortably.
• Your legs should now be bent at the knees on both sides, with the feet touching.
• Try to wear heels that are as near to your body as you can without experiencing pain or discomfort.
• Holding your feet with both palms while letting your inner thighs down.
• Slowly bounce your knees in an up and down action. To press your legs down without using any power, you can use your elbows.
• Relax after 10 to 20 repetitions.

4.The Twisted Pose

• The asana will aid in relaxation and provide a light massage for your abdomen's organs as well as the muscles around your hands, neck, and vertebrae.
• Straighten your back and extend your legs in front of you.
• Slowly inhale while raising your arms to shoulder height. Make ensuring that the palms face downwards.
• Now slowly exhale while gently rotating your torso in a sideways motion. The twist must be made from the region around your waist. Turn to your right side from your left side at the waist while simultaneously moving your wrists and head to the same side.
• As far back as you can without feeling uncomfortable, try to move your limbs.
• Make careful to avoid bending your knees.
• Resuming the initial pose after a slow inhalation. Repeat on the opposite side.

5. The Chair Pose

• The posture will assist in quadriceps and pelvic muscle strengthening.
• Standing straight, space your ankles parallel to one another, about 12 inches apart.
• Slowly inhale while lifting your feet. At collarbone height, raise your arms up.
• As you do this, make sure your hands are facing downward.
• Now slowly exhale while squatting down on your heels. You can stand with your feet level if you're uncomfortable standing.
• If you're squatting, take a deep breath in and softly exhale. Try to stand up straight.
• Now exhale and lower your hands and feet.

6. Ham’s Pose

• Legs extended forward as you easily lay on your back.
• Make sure your legs are positioned similarly.
• At the side of the back, bend the right thigh at the knee.
• Stay in the position as long as you are comfortable and repeat with the other side.
• Straighten your legs now, then repeat with the left limb.

7. Flapping Fish Pose

• The asana will assist in maintaining a smooth digestive system and lowering your risk of constipation, which is frequently a worry during pregnancy. Additionally, it will ease the tension in your thigh muscles.
• Put your fingers under the head while softly lying on your stomach.
• Bring the knee of your left leg as near to your ribs as you are able to without straining.
• Keep your right knee straight at all times.
• On the left leg, place the left elbow. If it makes you uneasy, let it remain on the ground.
• Put your right arm on the right side of your cranium.
• Take a moment to unwind before switching to the other side.

8. Hand Raising Pose

• Your feet should be together as you stand upright with your arms at your sides.
• Put your hands in a crossing motion in front of your torso.
• Slowly inhale while raising your arms above your head. Arms crossed.
• Look at your palms while slightly bending your head back.
• Exhale deeply and raise your arms to shoulder height.
• Reverse the motion while taking another breath.
• Slowly exhale while bringing your arms in front of your torso.

9. Spinal Bending Pose

• The abdominal region, inner leg, and hamstring will all benefit from the pregnancy yoga.
• Laying on your left side, cross your left leg over your right.
• Put your forearm on the floor and bend your right arm. Support your head by using your right hand.
• Stretch your left leg as high as you can without experiencing any pain or discomfort while placing your left elbow on your left thigh.
• Attempt to touch your left foot with your left palm at this point.
• Repeat on the opposite side.

10. Waist Rotating Pose

• The pose will relieve any discomfort and aid to stretch your back and hip muscles.
• The distance between your ankles should be about a meter as you stand straight. Maintain your side-arm position.
• Inhale deeply and lift your arms to shoulder height.
• Exhale and move your torso in a leftward twist.
• Wrap your left arm around your back and place your right palm on your left shoulder.
• Aim for your left arm as you turn.
• After about two seconds of holding your breath, inhale deeply and return to your starting posture.
• On the opposite side, repeat.