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5 Pregnancy Yoga Poses For A Strong, Healthy & Safe Pregnancy

So, what can you do to make the next nine months more bearable? Exercise. Even if you're exhausted, exercising during pregnancy is essential for both you and your baby.

Yoga is an especially safe and effective exercise for pregnant women because it can help prepare your body for labour and delivery in addition to providing relief during pregnancy. Gentle movements and slow breathing can also help to relieve stress. These yoga also helps you to get normal delivery, so it is also known as pregnancy yoga for normal delivery

According to Dhanashree Sensei, a new mom, certified yoga instructor, and blogmaster at Patanjali japan Foundation Blog, the following are the five best yoga poses for pregnant women.

#1 Cat/Cow Pose (Marjary and Bitila Asan) During Pregnancy

If you're suffering from back pain, alternate between these two poses. This simple set of movements stretches the spine and allows your belly to hang, which can help relieve tension. It can also assist in moving the baby into the best position for birth.

Cat/Cow Pose (Marjary and Bitila Asan) During Pregnancy

If you have "back labour," these poses will come in handy. To get the most out of these poses, sync your breathing with your stretching by breathing in and expanding your abdomen during the cow stretch and exhaling and contracting your abdomen during the cat stretch.

How To Do Cat/Cow Pose During Pregnancy

  1. Begin in table pose on your hands and knees with a neutral spine. Lift your sit bones upward, press your chest forward, and allow your belly to sink as you inhale and move into cow pose.

  2. Lift your head, relax your shoulders away from your ears, and look ahead.

  3. Come into cat pose as you exhale, rounding your spine outward, tucking your tailbone in, and drawing your pubic bone forward.

  4. Allow your head to fall toward the floor, but don't tuck your chin into your chest. Most importantly, simply unwind.

Precautions For Cat/Cow Pose During Pregnancy

  • Keep your neck in line with your torso if you have a neck injury.

  • If your wrists hurt, rest your forearms on the floor.

  • Pregnant women should only do Cow pose and avoid letting their belly drop.

  • Put a blanket under your knees if they hurt.

  • Do not practise yoga for at least 4-6 hours after eating.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

#2 Balancing Table Pose (Dandayamana Bharmanasana) For Healthy Pregnancy

Stretch your right leg back behind you and reach your left arm forward from all fours; hold for 3-5 breaths and then alternate. To maintain balance, this pose requires core strength, so it's great for working those abdominal muscles, which will come in handy during labour! Regular practise may also provide relief from round ligament pain.

Balancing Table Pose (Dandayamana Bharmanasana) For Healthy Pregnancy

How To Do Balancing Table Pose During Pregnancy

  1. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips (this is called Table Pose). Untuck your toes so that the tops of your feet are in contact with the floor. Your wrists should be folded parallel to the top edge of your mat.

  2. Look at a point between your palms.

  3. Without arching your back, draw your belly button toward your spine. Then, behind you, extend your right leg. Tuck your toes in and keep them on the mat. To lengthen your leg, press back through the ball of your foot. Maintain a neutral spine.

  4. Extend your left arm forward to shoulder height and reach through your fingertips, keeping your abdominal muscles engaged. Lift your leg off the floor, a few inches or all the way to hip level, at the same time. Lift your leg no higher than shoulder level.

  5. Hold for three counts.

  6. Exhale and return to Table Pose on your hands and knees.

  7. Extend your left leg and right arm and repeat on the other side. Hold for the same amount of time as before, then return to Table Pose. This is the first round.

  8. After 5-10 rounds, rest in Child's Pose.

Precautions For Balancing Table Pose During Pregnancy

  • Any injury to the knees, wrists, shoulders, elbows, hips, or spine is prohibited because the pressure in these areas will compound the pain and swelling. As a result, yoga instructors should exercise caution when introducing this simple yoga pose to students who have such injuries.

  • Table Top Pose should be avoided by students who are new to yoga and have arthritis in their shoulders, hips, and knees. Because these joints support the weight of the body in this pose, students should exercise caution when applying pressure to them.

#3 Downward Facing Dog Against a Wall (Adho Mukha Shvanasana) Pose For Safe Pregnancy

This downward dog variation is great for releasing upper back and shoulder tension as well as opening up the sacrum and lower back. Using a wall also elevates your head, which is recommended if you suffer from heartburn. It should be noted that the version depicted does not include a wall. Place your hands on a wall instead of the floor to modify.

Downward Facing Dog Against a Wall (Adho Mukha Shvanasana) Pose For Safe Pregnancy

How To Do Downward Facing Dog Against a Wall During Pregnancy

  1. Stand about a leg's length away from a wall.

  2. Place your hands anywhere on the wall between shoulder and elbow height. (Shoulder height is preferred if you want to reduce hamstring stretch, and elbow height is preferred if you're more flexible.)

  3. Actively press the finger pads and palms of your hands together, as if you were rooting against a wall.

  4. Dynamically elongate the line from the crown of the head to the wall, as well as the hips directly behind you, guiding them in opposite directions so that space can be created in each vertebra.

  5. Hold this position for five full, deep breaths.

  6. When you're ready, slowly rise.

Precautions For Downward Facing Dog Against a Wall

Be cautious if you have an existing wrist or shoulder injury. High blood pressure or headaches should be treated with head support (bolsters or blankets). Pregnancy in the latter stages

#4 Goddess Pose (Utkata Konasana) For Healthy Pregnancy

A wide-legged squat can be performed with or without the use of a wall for balance support. This pose strengthens the legs and pelvic floor while also encouraging hip opening—all of which are important components of the birth process!

#4 Goddess Pose (Utkata Konasana) For Healthy Pregnancy

How To Do Goddess Pose During Pregnancy

  1. For balance, place your hands on your hips.

  2. Reduce the depth of your squat. Only lower to a point where you can maintain control.

  3. Feeling unsteady on your feet? Lightfoot suggests resting your hands on the back of a chair or a wall.

  4. If your heels can't comfortably touch the floor, she recommends rolling up a mat or a blanket under your heels.

  5. If straight arms don't suit your shoulders, you can bend your arms to 90 degrees. If you choose this option, make sure your elbows are aligned with your shoulders.

Precautions For Goddess Pose During Pregnancy

  • Females recovering from injuries to the shoulders, rib cage, hips, pelvis, knees, ankles, and toes should avoid practising Goddess Pose.

  • The practise of this pose is fierce, as the name implies, because it stimulates the chakras, creating heat in the body.

#5 Bound Angle Pose (Baddha Konasana ) For Strong Pregnancy

While in baddha konasana, or bound angle pose, practise good posture and deep breathing. You can even give yourself a foot and calf massage to improve circulation and relieve the strain of carrying extra weight.

Bound Angle Pose (Baddha Konasana ) For Strong Pregnancy

How To Do Bound Angle Pose During Pregnancy

  1. Begin in Staff Pose (Dandasana), with your spine straight and your legs stretched out in front of you on the mat. Place your arms at your sides, palms on the mat.

  2. Draw your heels in toward your pelvis by bending your knees. Allow your knees to drop open to both sides and press the soles of your feet together. Allow your knees to drop open only as far as they will go in this pose — never press on your knees!

  3. Clasp your first two fingers around your big toes. Firmly press the outer edges of your feet together, as well as firmly pressing them into the floor.

  4. Straighten your back. Extend your fingers all the way down your spine to the crown of your head.

  5. Softly direct your gaze straight ahead or at the tip of your nose.

  6. Hold the pose for a maximum of five minutes. To exit the pose, first unhook the clasp from your toes. Then, in Staff Pose, gently lift your knees and extend your legs along the floor once more (Dandasana).

Precautions For Bound Angle Pose During Pregnancy

If you have a groyne or knee injury, avoid this pose. It may be difficult to open your thighs and/or press your feet together if your hips are extremely tight. Never try to force a pose. Instead, work on a modified version until your flexibility improves (see Modifications & Variations, below). Always work within your own set of capabilities and limits. Before beginning yoga, consult your doctor if you have any medical concerns.

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Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

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