Mother & Child CareYoga

Top 8 Yoga Postures for Pregnant women

Yoga is an art of achieving ultimate serenity, relaxation and peace of mind. This blissful human state is possible because yoga creates a holistic bond between the mind, body and soul. From great flexibility to pearl-shiny skin, yoga has impeccable perks. Yoga keeps your body in shape and mind calm. Pregnant women benefit the most of yoga. With a bloated belly and crankiness 24×7, as a pregnant woman, you might feel like taking a break and just stay still in tranquility. Dear ladies, yoga will not only keep your peevishness at bay but will assist in a smoother and minimal hassle delivery.

Top 8 yoga postures for pregnant women:

Cat-cow pose:

As the name suggests, you have to rest both your hands and feet on the ground like a car or cow. Then alternatively look down slightly bending backwards like a cat and then look above lengthening your spine, like a cow. This yoga pose is for all pregnancy stages and it is advisable because it helps in stretching the belly.

Cat-cow pose

Seated twist pose:

Seated twist pose is also known as Vakrasna. Sit erect with feet parallel to the ground. Now exhale twisting your head, hands and waist towards the right without bending your knees to that side. Inhale and get back to the original position. Repeat on the other side.

Seated twist pose

Warrior pose:

Known to stretch your inner thighs and strengthening your legs, this asana is safe for all 9 months. Widely open your legs and raise your hands keeping them parallel to the ground. Now bend your right knee at 90 degrees, keeping your left leg stable. Repeat with the other leg.

Warrior pose

Gentle butterfly pose:

Gentle butterfly asana is said to help with trouble-free delivery if practiced until late pregnancy. Sit erect with your knees bent in a way that your heels are close to your pelvic area. Grab your heels with your hands and gently flap your legs up and down like the wings of a butterfly.

Gentle butterfly pose

Child’s pose:

A child is always at ease and this asana will keep you as relaxed as a child. Kneel down and if you have bigger belly increase the distance between the legs. Now raise your hands and then stretch it forward to such an extent that they touch the ground. Breathe deeply and just unwind yourself!

Child’s pose

Bridge pose:

This asana when performed makes your body look like a bridge. Lie down flat on the mat with hands in line to your body. Now with gentle pressure, keeping your heels parallel to the ground, lift your torso and back in the air. Make sure to have some distance between your legs when you lie down. As this asana opens up the hips, it is recommended for the entire pregnancy duration.

Bridge pose

Chair pose:

Utkasana or the chair pose is a synonym for squats. Stand straight with a distance of almost 1 feet in between your legs. Now keeping your hands parallel to the ground or in the air, bend down with your hip. In this asana you have to pretend to virtually sit on a chair. This asana is excellent for the pelvic area as it makes it robust.

Chair pose

Mountain pose:

Sit erect with crossed legs if you are comfortable. Now inhale while you raise your hands straight up in the air. Hold this ‘air namaste’ for a few seconds and then slowly get your hands down. Repeat for a few times.

Mountain pose

Yoga as constructive as it is, can prove to be detrimental if the right poses are not followed. Asanas practiced across the three trimesters of pregnancy differ with every phase. It isn’t just about yoga; it is about doing it under expert supervision and favorable environment like your own house. Pregnancy is a very delicate stage where a little carelessness keeps both the mother and baby at stake. Healers at Home helps you with certified and proficient yoga tutors at home so that your loved ones can dodge the discomfort. From assessing the prenatal conditions to devising the best plan for postpartum care, Healers at Home is ready to take care of every parental need!

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