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5 Prenatal Yoga Poses For Pregnant Women


Going through all the stages of pregnancy could be difficult, both physically and emotionally. Pregnancy brings many changes in one’s body and discomfort begins at the end of the first trimester and beginning of the second trimester.  Most women are concerned about the changing body shape and retention of the same post-pregnancy.

Yoga, a re-discovered art form, has solutions to everything. Prenatal yoga is becoming popular amongst women all across the world. It is beneficial to start with prenatal yoga in the early stages of pregnancy to get benefitted the most.

What is Prenatal Yoga?

It is part of childbirth preparation which encourages you to exercise including gentle stretching and focused breathing. It also involves postures and relaxation poses to further help going-to-be mom in labor for body demands flexibility at the time of birth.  

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Improved sleep and reduced stress and anxiety include the major benefits of prenatal yoga. Also, lower back pain is reduced and it’s been observed that women who practice prenatal yoga tend to face less shortness of breath, nausea and carpal tunnel syndrome symptoms during pregnancy.

Best Prenatal yoga poses

  1. Ankle to knee pose – Sit in a relaxed seated position and slide your left foot under right knee so that the left knee is resting on the floor and rest the palm on knees. Switch legs and maintain position for as long as you can.
  2. Seated Side Bend – With crossed legs in a half lotus pose, sit in a relaxed position. Stretch your left hand up in the air and bend it towards the right side and hold the position. Switch hands and repeat the same with comfortable frequency.
  3. Yoga Squat – While performing this pose, take extra care and stretch as per flexibility only. Put weight on feet, spread legs wider than shoulders, fold hands such that elbows lie close to thighs and make squats. If it is uncomfortable, take a block or support for pelvic muscles while doing squats.
  4. Wide-Knee Child’s Pose – Sit in kneeled position (Vajrasana), stretch arms in the air and bend forward on the ground with hands lying ahead of the body. It is a restorative pose and helps feel good on putting stress on the belly.
  5. Pigeon Pose – Slide your right leg forward so right knee is close to the wrist. Ease your left leg behind your body. If flexibility allows, fold hands in prayer and bow down so that your forehead touches your thumb

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