5 Prenatal Yoga Poses for Women During Pregnancy

Any woman's pregnancy is a great time in her life. Maintaining a healthy lifestyle while pregnant can benefit both you and your unborn child greatly. Jogging, walking, and simple strength exercises are all excellent forms of exercise that you can engage in unless your doctor advises you otherwise.

In addition to these workouts, experts advise yoga for pregnant ladies since it combines stretching and strengthening, both of which have great advantages. A 2014 study found that pregnant women who practice yoga felt stronger and had greater overall health.

In this blog, you will learn about 5 different yoga pose best for pregnant ladies that will help with their labour and delivery.

Basic Yoga Poses for Pregnant Ladies

1. Unicorn and rainbow pose

Your lower back and abdomen are strengthened and become flexible if you practice the cat-and-cow position. This pose lowers belly pressure, eases shoulder and back pain, and opens up the hips. Additionally, it gets your body ready in case you experience back labor during delivery.

Steps to do this:

• Keep your hands at shoulder width and your knees at hip width while you remain on all fours on the ground.
• Take a deep breath in and raise your tailbone and breastbone to the sky while slowly contracting your lower back.
• Breathe out as you arc your spine like a rainbow.
• Do it 15 times.

2. Standing side stretch

This position eases shoulder tightness, increases upper body flexibility, and lessens back pain (especially if you are working in an office for most of the day).

Steps to do this:

• Stand in the traditional mountain position ( Tadasana ) with your arms at your sides, your big toes touching each other, and your heels slightly apart.
• Your index fingers should be pointed upwards when you raise your arms and interlace your fingers above your head.
• As far as you can, extend your arms out to your sides while pressing your hip in the other direction to create an imaginary arch. Keep your arms straight at all times.
• Remain in this pose for 30-60 seconds at a time, then return your arms to the center and extend in the opposite way.

You can also try doing this pose while seated (the sitting side stretch).

3. Bound angle pose

In addition to reducing total body weariness, this pose expands the hips and thighs wider to make childbirth easier. It also reduces knee pain and helps with aching or swollen feet.

Steps to do this:

• Stretch your legs out straight in front side as you sit down on the ground. Bring your heels up to your pelvis while bending your knees.
• Bend your knees as far out to the side as you can. If your hips are stiff, don't push yourself to lower them all the way. Simply make an effort to relax your hips and thighs as much as you can.
• Pull your heels in as much as you can while holding your thighs out to the sides and your feet pressed up against one another. Next, place your hands on each foot's big toe or ankle.
• Hold this position for one to five minutes. If your hips and groyne feel tight, keep doing it. Your hips will expand up and your flexibility will increase.

4. Easy pose

This posture seems more like meditation. It promotes mental peace and aids in reducing tension and worry. Additionally, it's fantastic for easing lower back pain and loosening up the hips.

Steps to do this:

• Cross your shins when you sit down on a yoga mat. Under the opposing leg, your feet should be with their soles pointed outward. Your crossed shins should form a sort of straight line, with your leg making a triangle.
• Your palms might be facing up or down when you place your hand on your knees. Sit on a blanket that has been folded if you're feeling uneasy.
• Hold this posture for as long as it is comfortable for you, then switch your shins over and hold once more.

5. Corpse Pose

This position is really soothing. When you are worried or a little anxious about the pregnancy, it is ideal for meditation.

Steps to do this:

• Typically, you can do Savasana pose while resting on your back. However, because that is harmful to your pregnancy, perform it while lying on your side.
• You can place a pregnancy pillow beneath your head, as well as your knees and legs. If you think you need more support, you can easily add another one beneath your belly.
• Simply lie down relaxed as if you are in bed. Hold the position for 3-5 minutes, or whatever amount of time you'd like.

Conclusion

It is advised to speak with a doctor before beginning any yoga practice while pregnant. You must get plenty of rest throughout all three trimesters while also making sure to maintain a healthy lifestyle to get the full benefit of yoga. The above-mentioned yoga poses for pregnant ladies are simple and easy to practice. It is suggested that you should practice under the proper guidance of yoga professionals during your pregnancy period.