5 Best Yoga Poses For Pregnant Women, & Myths associated with Yoga and Pranayam during Pregnancy

Due to poor lifestyle and eating habits, many women face complications during pregnancy. The chances of normal delivery have become very less and many women undergo operations during childbirth. Even if the delivery is normal, women face many problems and take time to recover. Pregnant women can perform yoga asanas for 7 months. This will keep both the mother and the child healthy. Along with this, women will get rid of diseases and problems occurring during pregnancy.

Pranayamas for Pregnant women

Just Like Yogas every pregnant woman must do pranayamas and deep breathing until the third trimester (week 29 to week 40). This makes the child as well as the mother healthy and ensures proper blood circulation in the body. However, pregnant women should perform pranayamas very slowly. Doctors suggests doing kapalbhati, anumlom vilom and bhramari for good physical and mental health.

Yoga asanas for Pregnant Women- Third Trimester 

In the third trimester, women should do vakrasana, utkatasna and konasana to keep the child healthy. It also ensure a normal delivery.

What is the best position to sit during pregnancy?

Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Sit with a back support (such as a small, rolled-up towel or a lumbar roll) at the curve of your back.

Can you jump while pregnant? (Skipping Rope)

Looking at the severe consequences that jumping can have on pregnant women, experts do not recommend jumping, skipping, and other such activities during pregnancy.

Is forward bending harmful during pregnancy?

Physical demands (lifting, standing, bending) Heavy lifting, standing for long periods of time, or bending a lot during pregnancy could increase your chances of miscarriage, preterm birth, or injury during pregnancy.

5 Best Yoga Poses for Pregnant Women

These are the five best yoga poses for pregnant women to relieve physical discomforts and prepare for labor and delivery.

Cat/Cow Pose

If you’re experiencing back pain, you’ll want to rock between these two poses. This basic set of movements stretches the spine and allows your belly to hang, which can ease tension. It can also help move the baby into optimal position for birth. These poses will help you during labor if you experience “back labor.” To maximize benefits of these poses, sync your breath with your stretching by breathing in and expanding your abdomen on the cow stretch and exhaling and contracting your abdomen when you arch your back like a cat.

Balancing Table Pose. 

woman exercising balancing table pose yoga silhouette shadow white background

From all fours, stretch your right leg back behind you and reach your left arm forward, hold for 3-5 breaths and then alternate. This pose requires core strength to maintain balance, so it’s good for working those abdominal muscles, which will be important during labor! You might also find relief from round ligament pain if practiced regularly.

Downward Facing Dog Against a Wall. 

This variation of downward dog is excellent to help ease upper back and shoulder tension as well as open up the sacrum and lower back. Using a wall keeps your head elevated, too, which is recommended if you experience heartburn. Note: the pictured version is not using a wall. To modify, place your hands on a wall instead of the floor.

Goddess Pose. 

A wide-legged squat can be done with or without the support of a wall for balance. This pose strengthens the legs and pelvic floor, and encourages hip opening—all key components of the birth process!

Bound Angle Pose. 

Practice good posture and deep breathing while in baddha konasana, or bound angle pose. You can even give yourself a foot and calf massage to improve circulation and ease the strain of added weight.

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