Health > Keeping Fit > yoga > Pregnancy Yoga
Yoga for pregnant women is a great way to keep fit? Then again, Pregnancy Yoga could be just what you are looking for.
A lot of mothers who’ve done it say that Pregnancy Yoga boosts the mind and body. They claim it has helped to keep their pregnancy hassle-free; so what can Pregnancy Yoga do for you?
Pregnancy Yoga helps keep the would-be-mom in shape during and post-pregnancy. Yoga is an ancient Indian form of exercise that takes a holistic approach to life.
In other words Yoga tackles an individual's well-being on the whole – body, mind and heart. This is very much unlike other forms of physical fitness.
Yoga for pregnant women can help would be mother get through their pregnancy with the least amount of discomfort. Pregnancy Yoga even helps in childbirth and in the post-delivery stages.
Independent nurses and doctors vouch for the fact that Pregnancy Yoga plays a vital role in smooth and safe delivery. As a rule, pregnant women who practise Pregnancy Yoga exercises seem healthier, both physically and mentally. Such a woman’s body is more flexible
This enables her to adapt to the different positions in labor as her ligaments are more elastic. This, in turn, helps reduce labor pains.
Pregnancy Yoga’s stretching exercises help relieve aches and pains. The practices also help improve overall posture and this can help alleviate back problems so common in pregnant women.
Further Pregnancy Yoga helps to prepare expectant mums for childbirth. It encourages breath and body awareness, lowers levels of worry and helps pregnant women adapt to their situation. The benefits of Pregnancy Yoga continue long after pregnancy, too.
Pregnant mothers can recommence Postnatal Yoga around six weeks after childbirth. This helps strengthen abdominal muscles and the pelvic floor. Postnatal Yoga even helps the mum get back to her pre-pregnancy shape so much quicker.
Best Yoga Poses for Pregnancy
Pregnancy Yoga recommends the following as the best Yoga poses for pregnancy
Cobblers pose (Baddha Konasana)
1.Sit erect against a wall. The soles of the feet should be touching.
2. Softly press the knees down and away from each other. However you shouldn’t force them apart.
3. Hold this pose for as long as possible.
Pelvic tilt or Cat-Cow
1. Go down on the hands and knees. Keep the arms shoulder-width apart and knees hip-width apart. Keep your arms straight, without locking your elbows.
2. Your buttocks should be pulled under and round your back as you inhale.v
3. The back should be relaxed and in a neutral position as you exhale.v
4.This exercise should be repeated at one’s own pace.
Pregnancy Yoga recommends that her pregnant mothers squat daily. This helps relax and open the pelvis and strengthen the upper legs.
1. Face the back of a chair. Keep your feet somewhat wider than hip-width apart. Your toes should point outwards. You may cling to the back of the chair for support.
2. Suck in your abdominal muscles then lift your chest, and relax your shoulders.
Now drop your tailbone toward the floor like you are going to sit down in a chair. Discover your balance. Most of your weight must be on your heels.
3 Breathe deeply. Now exhale and rise to a standing position.
1. Lie on any one side. Your head should be resting on an arm or on a blanket.
2. Place a body pillow or blanket roll between the thighs. This will provide support to the hips.
Other best Yoga poses for pregnancy include: Warrior pose (Virabhadrasana I & II) and Tree pose (Vrikshasana).
These asanas help strengthen the joints and increase balance. Virabhadrasanas will also help ease back pain and sciatica. Another great asana is Downward-Facing Dog pose (Adho Mukha Vrikshasana). This pose helps energize the entire body. Then again it is best not to do this pose in the third trimester.