Maintaining an active lifestyle throughout pregnancy is crucial for both your health and that of your unborn child. You will experience pregnancy and childbirth much more easily if you can do at least three hours of exercise each week, or 30 minutes per day as a minimum bar, and it will also be easier to get back into shape after giving birth.
Look for low-impact exercises and activities that can help you manage the many pregnancy-related discomforts, including back pain, tiredness, and painful feet.
Pregnant women should practise yoga, whether on a regular basis or even when attending a full yoga retreat. It not only benefits your physical health but also your relaxation and ability to control any anxiety you might be experiencing. Due to the fact that prenatal yoga appears to be specifically designed to make your body more comfortable, it is a particularly popular practise among pregnant mothers.
Now is a perfect time to start practising yoga, even if you have never done it before. Your body and your unborn child will appreciate it.
Even less is required of you than learning advanced yoga methods. Numerous simple positions are equally effective. Here are 7 things you can do.
You'll get better sleep, experience less back pain, and have fewer weariness thanks to them.
1. Standing side stretches Benefits:
Reduces shoulder stiffness, increases upper body flexibility, and eases back discomfort (especially if you work in an office for most of the day).
How to perform it: Place your feet together with your big toes touching and your heels slightly apart in the traditional mountain stance (Tadasana). Your index fingers should be pointed upwards when you raise your arms and interlace your fingers above your head.
As far as you can, extend your arms out to your sides while pressing your hip in the other direction to create an imaginary arch. Keep your arms straight at all times.
Hold the stance for 30 to 60 seconds at a time, then return your arms to the centre and extend in the opposite way.
Attempt this stance while seated as well (the sitting side stretch).
2. Wide Knee Child's Pose
Benefits: Relieves pressure from a growing belly, widens the hips (which lowers the chance of difficulties during delivery), eases back pain, and reduces stress and anxiety. 2. Wide knee child's pose
How to perform it: Kneel on a yoga mat with your big toes and heels in contact with each other. Let your forehead rest on the mat while you gently lower your chest. Straighten out your arms in front of you, palms down on the floor.
Take 3-5 minutes to unwind while holding this position. Your body and mind will both feel its restorative effects right away.
You can try this pose in a different way by stretching your arms along your sides rather than out in front of you.
3. Bound Angle Pose (Baddha Konasana)
Benefits include easing knee discomfort, easing tired or swollen feet, and opening the hips and thighs wider for less difficult labour.
How to perform it: Lie down on the ground and extend your legs straight out in front of you. Bring your heels up to your pelvis while bending your knees. Bend your knees as far out to the side as you can. If your hips are stiff, don't push yourself to lower them all the way. Simply make an effort to relax your hips and thighs as much as you can.
Pull your heels in as much as you can while keeping your thighs out to the sides and your feet pressed up against one another. Next, place your hands on each foot's big toe or ankle.
Hold this position for one to five minutes. If your hips and groyne feel tight, keep doing it. Your hips will become more flexible as a result.
4. The cow-cat position (Marjaryasana Bitilasana)
Benefits: Reduces tummy pressure, opens up the hips, and eases back and shoulder pain. Additionally, it gets your body ready in case you experience back labour during delivery.
This is one of the easiest yoga poses to perform. The latter trimesters, when your tummy has gotten bigger and feels heavier, are especially fantastic for it.
This stance consists of the cat component and the cow part.
Make sure your hands are straight and that your shoulders are squarely above your wrists when you get down on all fours. Your thighs should be straight between your hips and knees.
Take the cow portion first. Your head should be raised, your butt raised, and your tummy lowered. Your body should appear to be curved dramatically downward from head to butt. As you assume this stance, inhale.
Hold for a moment and exhale while forming an upward curve. Draw in your tummy and look inwards while raising your back and lowering your head. This is the pose's cat component.
As you inhale and exhale, switch back and forth between the two stances.
5. Yoga squat (Malasana) Advantages:
If your hips feel overly tense, this is one of the greatest poses for you. Additionally, it aids in widening the pelvis, which facilitates birthing.
How to: Lie down on the ground and extend your legs out in front of you. One at a time, flex your knees upward, bringing your foot as nearly to your butt as you can. Your shoulders should be somewhat wider than your knees.
Put weight on your feet and slowly raise off of your butt. Hold this position for a few seconds.
Try a supported yoga squat instead, where you sit on a low stool or block, if this feels too taxing.
6. Easy Pose (Sukhasana) Advantages:
This position is more conducive to meditation. It promotes mental peace and aids in reducing tension and worry. Additionally, it's fantastic for easing lower back pain and loosening up the hips.
Shins should be crossed while you sit on a yoga mat. Under the opposing leg, your feet should be with their soles pointed outward. Your crossed shins should make a sort of straight line, with your legs making a triangle.
The palms of your hands might be facing up or down when you place them on your knees. Sit on a blanket that has been folded if you're feeling uneasy.
Hold this position for as long as it is comfortable for you, then switch the direction of your shin crosses and hold once more.
Consider practising some tranquil meditation.
7. Corpse Pose(Savasana)
Benefits: The corpse posture, also known as savasana, is immensely calming. When you are concerned or a little anxious about the pregnancy, it is ideal for meditation.
The standard position for Savasana is resting on your back. Do it while resting on your side instead, though, as that is bad for your pregnancy.
I advise placing a pregnant pillow under your knees and legs as well as under your head. If you think you need more support, you can easily add another one beneath your stomach.
Just relax and lie down like you're in bed. Hold the position for 3-5 minutes, or whatever long you'd like.
To Learn Yoga, Enroll in an online Yoga Course to do yoga daily at home without going anywhere and makes your body fit.
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