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Prenatal Yoga: Best Way to Strengthen Your Body for Birth

Yoga resembles an otherworldly course to a casual personality and sound body.In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; prenatal yoga exercises, techniques and postures ease all such conditions. Prenatal yoga is the best for mother and child care.

 Vakrasna (Twisted pose)

  • Sit erect with feet stretched in front (parallel).
  • Inhale and raise your arms at shoulder level, palms facing down.
  • Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.
  • Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.1

Utkatasana (Chair pose)

  • Strengthens thigh and pelvic muscles
  • Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
  • Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
  • Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.
  • Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
  • Exhale, hands down and heels down simultaneously.2

Konasana (Angle pose)

  • Stand erect with feet 24 inches apart. You can do this asana with the support of wall.
  • Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend side-ward towards your left.
  • Exhale and come back and put your hand down.3

Paryankasana (Ham’s pose with one leg)

  • Strengthens abdominal, pelvic and thigh muscles.
  • Lie down on your back. Straighten your legs. Keep your knees together.
  • Now, fold your right leg in the knee at the side of your posterior. Breathe normally.
  • Hold the position as long as you’re comfortable and repeat the same on other side. Straighten your leg.4

Hast Panangustasana (Extended hand to big tow pose)

  • Strengthens pelvic and thigh muscles
  • Straighten your legs. Keep your body in one line.
  • Your hands in T-position, palms facing down.
  • Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.
  • Sliding your leg come back to original position.5

Parvatasana (Mountain pose)

  • Improves body posture, relief in backache
  • Sit straight and while inhaling, raise your and join palms in ‘Namaste’ position. Keep your elbows straight. Hands are close to your ears.
  • Hold the position for a few moments and return to ordinary position again.
  • Repeat 2-3 times.6

Yastikasana (Stick pose)

  •  Corrects posture, body gets stretched, relieves body tension
  •  Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.
  • Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.
  • Breathe out, raise your hands and come back into typical position.7
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