Yoga, one of the most ancient forms of exercise, has played an important role in improving the overall life of people over the years. The practice of yoga is considered to be particularly beneficial for both physical and mental health. It is also helpful in reducing various health problems and physical complications. Yoga asanas are considered beneficial for calming the mind and for a healthy body. Benefits can be obtained from the practice of yoga even during the time of pregnancy.
It is important to know the right way before starting yoga during pregnancy. Pranayama will be better in the first three months. Many health problems like back pain, constipation, flatulence, depression, anxiety, mood changes, sleeplessness, etc. can be reduced by doing regular yoga during pregnancy, but only some poses should be done in the first three months. In this, subtle yogic exercises are the best.
Despite this, most women keep distance from yoga during pregnancy. Although vigilance is very important in this stage, there are many such yoga asanas which make delivery easier by relieving you of the complications of pregnancy.
Is it safe to do yoga during pregnancy?
There is nothing better than yoga for overall physical and mental health. In this, along with various physical postures (asanas), pranayama is also done. Prenatal yoga can help prevent complications during delivery, giving you the opportunity to build strength, improve flexibility and develop balance. Apart from this, yoga adapts to all the changes that take place during pregnancy.
Yes, yoga should be done during pregnancy, but do take expert advice about this and do yoga only under the supervision of a yoga guru.
Yoga For Pregnant Women – Benefits And Safety
Tadasana
Tadasana is a safe yoga posture during pregnancy. By doing yoga asanas, the circulation of blood in the body is done properly, which is very good for the unborn baby. Apart from this, by doing this asana daily, digestion power is strengthened and the muscles of knees and hands also become healthy.
Doing this asana in the fresh air will be very beneficial for you, try to do asanas on the terrace or in the open. Standing straight and bringing your ankles with each other, in a tree-like posture, moving both your hands upwards. Take a deep breath, join the palms of both the hands together, keep your hands in the air and practice standing on the fingers. While standing on the fingers, slowly bring your hands down. Complete this practise about two to three times.
Utkatasana (Chair Pose)
Practicing Chair Pose can be quite beneficial for pregnant women. The practice of Chair Pose removes problems in fertility, strengthens the thighs and pelvic muscles. In early pregnancy, this pose can be very beneficial in reducing the extra weight and strengthening the legs.
To do this asana, stand straight, spread your arms in front of you and keep them straight. Now bend your knees making a pose in the shape of a chair. After that slowly come back to normal position. While doing this, your heels should also be raised upwards, but if you are not able to do this then there is no problem. Stay in this position for 1 minute.
Bound Angle Pose or Butterfly Pose
You can do butterfly pose in pregnancy. By doing this, the flexibility of the body increases and the tension of the lower part of the body opens. This reduces the discomfort to women at the time of delivery.
To do butterfly posture, fold both the feet in front, join the soles, that is, do it in the posture of Namaste with the feet. After this, with the help of both hands, hold the toes of the feet and move the legs up and down. Your back and sides should be straight. Do not do this action more than 15 times. This posture is given the name of butterfly poste because in this posture you flap your legs like butterfly wings.
Corpse Pose
According to Hatha Yoga Pradipika, one of the oldest texts of yoga, “Lying on the ground like a corpse is called shavasana. It removes fatigue and relaxes the mind. Usually this asana is performed after the completion of a yoga session. Because this is the only yogasana that completely relaxes the body.
This yoga posture can be very useful for relaxing the body during pregnancy. Shavasana calms the mind and helps to remove negative thoughts from the mind. By doing this asana during pregnancy, anxiety is removed and blood circulation is also fine.
To do this asana, first lay a yoga mat. It is not done lying on the ground. Lie down in the middle of the mat leaving your body completely loose. Keep in mind that you are lying straight and your shoulders are touching the ground. Leave your body loose. Keep the arms straight and focus on your breath. After 4 to 5 minutes you will start feeling your body relax.
Marjariasana (Cat Pose)
This yogasana removes the problems in fertility. Digestive power is strengthened by this yoga asana. It makes the muscles strong. If you do this yoga asana during pregnancy, then you can get relief from many problems.
First of all, sit on your knees by laying a yoga mat on a flat place. Now spread your hands forward and place them on the ground and straighten the back. In this state the posture of the body will be like that of a cat. Now while inhaling, raise the head and press the waist down and bring it into a round shape. Stay in this position for a few seconds and keep breathing at a normal pace. Then while exhaling, touch the chin to the chest and lift your waist upwards in a round shape. Now while staying in this state for a few seconds, keep breathing at a normal pace. Then after some time come back to the starting position.
Conclusion
Advice given in books, television shows, 7pranayama or online classes can also be beneficial during pregnancy. However, if you are not able to follow the guidelines mentioned in these or exercise incorrectly, then it is possible that yo may harm yourself. Therefore, before starting yoga practice on your own, it is better that you take advice from a yoga guru.