5 Totally Safe Yoga Poses During Pregnancy

Pregnancy is perhaps one of the most exciting yet the toughest milestones in a woman’s life. It is crucial, now more than ever, that you take good care of yourself, as your body is carrying and sustaining a new life. You may notice severe changes in your body and your hormones. You must learn to keep everything balanced and your body healthy in the months to come, because your health now will determine the health of your child for their entire life.  

If you are about to welcome your precious bundle of joy soon and are looking for ways to maintain your health – you need yoga. Yoga is incredibly beneficial for humans at any stage of life. It can also help you during your pregnancy. 

Here, we talk about five easy and effective yoga poses that will help you relieve pregnancy pains, deal with anxiety, help you sleep better [1] and the stretching will make room for the baby to grow. These poses may also make the birthing process a little bit more bearable. 

5 Yoga Poses for Pregnant Ladies: 

  1. Vakrasna (Twisted Pose)

  • Sit erect on the floor with your feet stretched out
  • Inhale and raise your arms to your shoulder level with you palms facing down
  • Twist your body from waist towards your right while exhaling
  • Move your head and hands along with your body
  • Do not bend your knees
  • Inhale and come back to the original position
  • Repeat on the other side

Benefits: Increases the elasticity of the spine while stretching the muscles of the spine, legs, hands and neck and giving a gentle massage to the abdominal organs [2].

  1. Utkatasana (Chair Pose)

  • Stand straight with feet hip-width apart
  • Inhale and raise your heels and arms (palms facing down)
  • Exhale and slowly sit in a squat position
  • Keep your hand raised at shoulder level
  • Hold the pose for a couple of seconds
  • Exhale and stand back up and bring your hands down
  • Repeat for as long as you can

Benefits: The pose exercises the spine, hips and chest muscles. Strengthens the lower back and torse. Balances the body and tones the muscles in the thighs, ankles, legs and knees [3].

  1. Bhadrasana (Butterfly Pose)

  • Sit on the floor, or a mat for comfort, with legs fully stretched
  • Join the base of your feet with each other
  • Place your hands on your knees or thighs 
  • Try keeping your knees as close to the floor as possible
  • Hold the pose for as long as you feel comfortable

Benefits: It strengthens the inner thigh and pelvic regions. Improves flexibility of the hip and groin. Relieves pain in thighs and knees by strengthening them. Facilitates smooth delivery if practised throughout the pregnancy [4]

  1. Parvatasana (Seated Mountain Pose)

  • Sit on a mat in Sukhasna, Padmasana or Ardhapadmasana
  • Inhale and raise your and join your hands
  • Keep your elbows parallel to the floor
  • Slowly take your hands above your head, still joined together in ‘Namaste’ sign
  • Hold the pose for a few seconds and come back to the starting position
  • Repeat a couple of times

Benefits: Improves posture and relieves back pain. Enhances breathing and helps increase lung capacity. Strengthens the abdomen, pelvis and side muscles [5]

  1. Veerbhadrasana (Warrior Pose) 

  • Stand straight with legs hip-width apart and your arms to your sides
  • Now spread your legs wide apart
  • Turn your right feet out and face your right side
  • Inward the other feet making a 45-degree angle
  • Lean a little towards your right knee making a 90-degree angle
  • Make sure that your knee does not cross over the toes
  • Feel the stretch in your legs
  • Lift your arms stretched wide apart and parallel to the ground
  • Hold the pose for 10-15 seconds and repeat on the other side

Benefits: Improves balance, tones the arms, legs and lower back while increasing stamina [4].  

The Takeaway: 

If you have never done yoga before, it is recommended that you practice it under the guidance of an expert as it may have a huge impact on the baby growing inside you, and they can also guide you which yoga poses to avoid during pregnancy. With yoga, you can also try meditation and some breathing exercises to help you relax and lower your anxiety. 

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