Hey Mumma to be! Congratulations! I think you must be happy, excited, scary all time during pregnancy. But during pregnancy you have to be active, energetic and happy. Prenatal Yoga (Pregnancy Yoga) can make you strong, happy and flexible all the time of your pregnancy journey.
Prenatal yoga can help promote mental and physical relaxation. Also reduce stress, anxiety and reduce pregnancy symptoms like, hormonal imbalance, mood swings, nausea, vomiting etc.
It also can help to do normal delivery and baby’s good health. Pregnancy yoga can also flexible your pelvic muscles.
Now first you need to know,
Prenatal yoga can help pregnant women
Every yoga pose gives a holistic benefits to mother to be.
- Pregnancy Yoga doing during pregnancy keeps your body supple, flexible and opening pelvic region. It helps women to give normal child birth.
- Yoga and pranayama also reduce stress level, anxiety, and mood swings. And give a good thoughts, peace of mind and strength for a labor pain and child birth.
- Pregnancy yoga also help to control your blood pressure level, reduce swollen legs and ankles, body crumps, morning sickness.
- Yoga during pregnancy effective on constipation. which is a most common and major problems pregnant women facing during her pregnancy.
Noe Let’s see,
Prenatal Yoga for Pregnant Women
Exercising yoga during pregnancy is essential. this yoga asana can help you relief lower back pain.
1. Butterfly pose (Badhakonasana)
- Improve blood circulation around uterus area.
- Improve flexibility in hip area and help to loose pelvic muscles.
- Help in normal delivery
- Stretches the thighs and knees, relieving pain
2. Marjariasana (Cat Stretch)
- Stretches the neck and shoulders, alleviating stiffness.
- Keeps the spine flexible. This is useful because the back has to support more weight as the pregnancy advances.
- Tones the abdominal region.
- Improves blood circulation, ensuring that the reproductive organs are well nourished.
3. Veerbhadrasana (Warrior Pose)
- Improves balance in the body.
- Tones the arms, legs and lower back.
- Increases stamina.
4. Konasana
- Stretches and tones the arms, legs and abdominal organs.
- Stretches and exercises the spine.
5. Viparita Karani (Legs up the Wall Pose)
- Relieves backache.
- Improves the flow of blood to the pelvic region.
- Eases swollen ankles and varicose veins – a common symptom of pregnancy.
6. Wide angle pose
- Relieves nausea
- Relaxes the abdominal muscles
- Relieves tension in the lower abdomen
- Encourages hip mobility
- Promotes flexibility in the groin and inner thighs
- Regulates the reproductive system
7. viprita karni yoga pose
- Extend your legs up the wall
- You can bend your knees slightly
- This posture is good for low back pain
- revitalizing the body and combating nausea
- A folded blanket can feel really great under your sacrum
8. Malasana yoga pose
- It can help lower your baby into birth canal
- It encourages your body to prepare for the child birth
- Malasana helps slowely release your baby
So, these are the best yoga poses for pregnant women which can help her to stay happy, healthy and active during pregnancy and give normal child birth (normal delivery).
Pranayama for Pregnant Women
During pregnancy pranayama also help to reduce stress, anxiety, nausea, vomiting and mood swings.
1. Anulom Vilom Pranayama
- It provides ample oxygen to the mother’s body as well as to the baby.
- improved breathing
- improved cardiovascular function
- stress reduction
- More oxygen can relieve joint and muscle pain that a pregnant woman may experience.
- Prevents anxiety and stress.
- Breathing exercise can also be very helpful during labor.
2. Bharamari pranayam
- It prevent hypertension during pregnancy.
- You may be able to handle stress during pregnancy.
- It helps Healthy pregnancy by engaging in deep breathing exercises and taking care of your overall wellbeing.
- Your baby gets enough oxygen to develop correctly.
So, these 2 pranayama will help you to stay happy, healthy and energetic during pregnancy.
So, these Prenatal Yoga for Pregnant Women (pregnancy yoga) and pranayama will help you make smooth your pregnany journey.
Also read this:
Normal delivery kaise hoti hai
How early do symptoms of pregnancy start ?
Know the early signs of pregnancy before missed period
Negative In Pregnancy Test But No Period – 11 Reasons
