Yoga in Pregnancy

Pregnancy -when a woman bears a child inside her body. From the day, when a woman become aware that she is pregnant; number of questions start coming in her mind relating how to deliver a healthy baby. They start consulting doctors about healthy and safe delivery.

Pregnant women can practice yoga to give birth to a healthy child. But it is also important to take advice from your doctor before performing the yoga in pregnancy. Exercise those asanas which are recommended by your doctor. Here are some useful yoga poses for pregnant women-

Butterfly Pose (Also known as titli asana)

Benefits of this pose are-

• Relaxation
• Opens hip and inner thighs
• Stretches the knees and groin part

How to Perform the Butterfly Pose -

• Sit on the mat
• Fold your legs inside so that both the sole of feet touch each other
• Knees should be pointing outwards
• Now hold your feet with your hand
• Start moving your leg up and down, so that your knees should touch the mat.
• Practice the pose for at least 15 times

Squat and Rise Pose (Also known as utthanasana)

Benefits of this pose are-

• Opens pelvic region
• Maintain proper circulation in legs and pelvic area
• Stretches back muscles
• Smooth Delivery

How to Perform the Squat and Rise Pose -

• Stand on the floor and keep your feet touching each other from the heels.
• Place your feet in the position where heels should be inwards and toes pointing outward.
• You can place your hands hanging or can also keep it in prayer position (joining each other).
• Now, try to squat slowly without raising your heels
• Squat and rise slowly
• Perform the pose for 15-20 times

Palm Tree Pose(Also known as Tadasana)

Benefits of Palm Tree Pose are-

• Maintains physical and mental balance
• Stretches spine areas

How to Perform the Palm Tree Pose -

• Stand on the ground
• Place your arms on the side of your body
• Take your hands up pointing towards roof
• Interlock your fingers and turn the palms upwards
• While inhaling; stretch your arms, shoulders and chest up.
• Try to stretch the body and raise the heels in the air.
• While exhaling slowly come down.
• Practice the pose 5-10 times (as per your convenience)

There are so many yoga exercises which a woman can perform in pregnancy like-Cat Stretch Pose, Shoulder Pose, Flapping Fish Pose, Diamond Pose and Gracious Pose. Some yoga poses that are helpful in labor process are-marjarasana, Namaskarasana and Sulabhutkatasana. Pregnant women can also perform pranayama to relax physically and mentally. It also reducesnervousness and fears which women mainly experienced at the time of pregnancy.

Precaution you need to take while practicing yoga in pregnancy -

Woman feeling premature labor pain, vaginal bleeding, miscarriage or women having some serious problems should not try yoga. They should not try tough poses or postures on which they have to lie on the back (especially after 20 weeks gestational age). They should drink proper amount of water an hour before yoga practice. They should only perform the asanas suggested by the obstetrician. They should exercise in an airy and fresh room.