Yoga is a Sanskrit word which means “unity” or “union with the universal existence”. It is an ancient system of practices originating in India, with global reach and growing popularity. Yoga can be practiced by women of all ages, including pregnant women. In fact, yoga exercises during pregnancy are great for you and your baby. Because yoga embraces all aspects of life, it is beneficial for pregnant women by easing the discomforts associated with pregnancy.
Yoga Exercises during Pregnancy…
Note: Consult your doctor or midwife before doing any intense yoga exercises, especially in the first trimester.
Pregnancy exercises are not only good for you but they also help you prepare for childbirth. Here are 12 yoga exercises that can be practiced during your nine months of pregnancy.
1. Sarvangasana (Shoulder stand)
The shoulder stand pose is also known as the queen of yoga poses. Sarvangasana not only benefits your digestive system but it can also help ease many discomforts, such as sinusitis and constipation. It has been found that this pose helps relieve pressure on the abdominal area, which makes breathing easier for you by improving circulation. Many women will feel nauseous in the beginning when they try this pose, but it is a great way to combat morning sickness when done regularly.
2. Savasana (Corpse pose)
The corpse pose is commonly done at the end of an exercise session. It allows you to relax your body, making it easier for your muscles to stretch and loosen up. For pregnant women, savasana helps ease labor pains by relieving tension in the uterus.
3. Halasana (Plough pose)
This pose is effective in easing the pain and discomfort of menstrual cramps. It encourages blood circulation and releases endorphins, which make you feel relaxed and better. This pose also increases flexibility in the spine, making it easier to carry your baby around.
4. Baddha Konasana (Bound angle pose)
The bound angle pose is a great exercise for pregnant women because it relieves lower back pains and stretches the muscles in your hips. It also allows better blood flow to the pelvic area, which helps relieve congestion. Many people have bowel problems when they are pregnant so this powerful pose can help ease constipation.
5. Utkatasana (Chair pose)
The chair pose is an effective way to strengthen your legs, thighs, and knees. It can also help ease labor pains by opening up the pelvis. This pose increases blood circulation in the pelvic area, making it easier for you to give birth to your baby.
6. Sukhasana (Easy pose)
The easy pose is a relaxing posture that can be done by women of all ages. It gives the inner thighs and groin area more flexibility, which helps with childbirth. This pose is usually done seated on the floor but pregnant women can also do it while standing or lying down.
7. Padmasana (Lotus pose)
The lotus pose is a meditative posture that is great for pregnant women because it helps ease labor pains and sciatic problems. It also allows the hips and ankles to loosen up, making deep breathing easier. A lot of people experience back pain when they are pregnant so this pose can help realign your spine and make you feel relaxed.
8. Balasana (Child’s pose)
This pose helps improve blood circulation in the pelvic area, which makes it easier to give birth. It also stretches the muscles around your hips and spine, reducing tension that can lead to cramps. This is a great pose for pregnant women because it decreases fatigue by giving you some time to relax between exercises.
9. Ardha Baddha Padma Paschimottanasana (Half-bound lotus forward bend)
The half-bound lotus forward bend is a good exercise for women who are afraid of giving birth. It strengthens your thighs, knees, and ankles while also opening up the pelvis. This pose also helps you prepare for labor by stretching out the muscles in your pelvic area.
10. Janu Sirsasana (Head-to-knee pose)
This pose lengthens the spine and also stretches your hips, groin, and thighs. This makes it easier to carry your baby around while also strengthening your legs. It can be uncomfortable at first but will give you excellent results in a short period of time. Since this pose opens up the pelvis, it is effective for women who are afraid of childbirth.
11. Viparita Karani (Legs-up-the-wall pose)
This is a great pose for pregnant women because it helps relieve swollen legs and feet as well as lower back pain. It also increases blood circulation, which makes you feel relaxed and refreshed all over. This pose is usually done with your back up against a wall but pregnant women can also do it lying on their sides.
12. Utthita Hasta Padangusthasana (Extended hand-to-big-toe pose)
The extended hand-to-big-toe pose helps improve posture by aligning your spine with gravity. It also stretches out the muscles in your hips and thighs, which makes it easier for you to carry your baby around. This pose is good for pregnant women with sciatic problems because it opens up the pelvis and lower back, allowing better blood circulation in that area.
Book your personal yoga retreat now at Sewall House Yoga Retreat. You’ll get personalized yoga instruction regardless of your level of yoga experience.