7 Effective Prenatal Yoga Poses And The Benefits


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Women must take of every phase in their life. One of the most important phases among all is pregnancy. She experiences the pleasure of carrying the baby. Along with that pleasure, she needs to prepare her body to deliver a healthy baby and stay healthy post the delivery.

To make sure of having a healthy pregnancy, she needs to follow some diet habits, maintain physical fitness. You may wonder, how physical fitness is possible when pregnant. It is all possible and crucial as much as the diet is important. Some of the yoga poses make the physical fitness easy for pregnant women with all the benefits.

Prenatal yoga is a must for every pregnant woman. Many women who face problems during pregnancy, delivery and post delivery. To avoid any complications, they can prepare their body with changes, stress free mind and physically fit.

Benefits of Prenatal Yoga

1. Improves Sleep

A woman’s body changes during pregnancy, she may not fall asleep easily. But you need to sleep sufficiently for a healthy pregnancy. You are recommended to sleep at least for 7-8 hours. So, prenatal yoga can make it easy for you to get sufficient sleep.

2. Reduce Stress and Anxiety

You go through any kind of stress even during pregnancy. But you need to relax and calm your mind. Your stress mind and mental health is important for a healthy pregnancy. It may not be possible for you to calm your mind easily. So, you need to take the help of prenatal yoga.

Yoga made it easy to have a stress mind and life which is proved. The breathing patterns and focus on the movements of prenatal yoga will help you to relax.

3. Prepares for Labour and Delivery

Your body needs to open for labour and yoga can help it in a better way. With the breathing patterns and muscles, stretching can prepare your body for labour and delivery. You will know how to push and stretch during labour time. The task of pushing the baby will become easy for you with the proper opening of the body.

4. Supports Body Changing

Women go through many changes in the body during pregnancy. The changes in the body are faster and it makes and it effects all over the body. So, she needs to adjust her body with the faster changes which support the expanding belly. The prenatal yoga allows to stretch the muscles in a safe way and strengthen the body.

5. Decreases Common Pregnancy Problems

During pregnancy, women experience many health problems like nausea, lower back pain, difficulty in breathing, headache. These problems are common but make women weak physically and it is highly tiring. These common problems cannot be completely avoided but it is possible to reduce.

When to Start Yoga?

You are recommended to start yoga at an earlier stage of pregnancy. You need to know about pregnancy trimesters which are divided into three.

12 Weeks of pregnancy is marked as the 1st trimester
13 to 27 Weeks of pregnancy is marked as the 2nd trimester
28 weeks and last until delivery is marked as the 3rd trimester

Women will experience changes during every trimester.

Prenatal Yoga Poses – A Good Start For Baby’s Birth

1. Cat/Cow Pose

Image source: Youtube

Cat cow pose can reduce your lower back pain and sciatica which are common during pregnancy. It is also an easy and safe pose that is listed in prenatal yoga. It allows you to focus on your breath and release your stress, fatigue.

Steps to do

  1. Turn on your belly side without lying down.
  2. Place your palms and knees on the floor which takes into the proper pose. You need to keep your knees slightly wide opened for safest practice. Make sure your arms are straight.
  3. Inhale and let your belly out by raising your head slightly towards the ceiling.
  4. Then, exhale and look in towards your belly.
  5. Continue these steps of inhaling and exhale for 5 times at least.

Modifications and precautions

You can rest your knees on a pillow or blanket if you are finding it difficult on floor.

When to do?

  • Cat/cow pose is beneficial during the first trimester.

Other benefits

  • Flexibility increases in hips, back, abdomen, chest, and lungs.

2. Butterfly Pose – Baddha Konasana

Image source: spinecorrectioncenter.com

Your pelvic floor muscles will be strengthened. The stretch practice can help you open in your hips, groin which will make easy labour and delivery for you. This asana is one of the safest ones that is recommended during pregnancy.

Steps to do

  1. Start with the sitting position, keeping your back straight.
  2. Bring your folded legs together. See that both your feet are towards your pelvic muscles.
  3. Hold your feet together with your hands.
  4. In slow motion, let your knees touch the floor as much as possible.
  5. Hold the pose until you feel the stretch in muscles. If you have any pain or uneasy during the practice, you can stop it immediately.

Modifications and Precautions

  • You can rest your back taking support if you find it uneasy in sitting position. Still, you can keep your knees apart doing this modification. Place a two folded blankets under both your knees.
  • You can also rotate your body gently while practising this pose.

When to do?

  • You will need this pose in your first trimester.

Other Benefits

It helps in improving the health of digestive and reproductive organs. Your stress also can be released while practicing this pose.

3. Warrior Pose – Virabhadrasana II

Image source: babycenter.in

You need good flexibility for a healthy pregnancy. It is highly beneficial during your 2nd trimester and also safe to practice. Warrior pose II is focused to open lower hips and upper body. It stretches your groins and strengthens allover muscles. It can give you confidence and takes off the fear of labour and delivery.

Steps to do

  1. Stand in a straight position and gently open your legs wide.
  2. Bend your body towards your right side and bend your right knee. At the same time, keep your left leg straight. Let the right heel be placed on the floor.
  3. Inhale slowly but deeply. Then, stretch your tow hands and raise them up. Let your hands join together. Hold this position for 10-15 counts.
  4. Now, exhale by bringing your hands down. Then come back to step 1.
  5. Repeat the same steps on another side.

Modifications and precautions

You can take the support of the wall, placing your one palm on the wall and your feet touching the wall. This modification will help you to get proper supports for perfect practice.

When to do?

  • Warrior pose II is beneficial during the 2nd trimester.

Other benefits

The pose is helpful in strengthening the legs. Your hips and chest can be opened with regular practice of the warrior pose

4. Mountain Pose – Tadasana

Image source: momjunction.com

It is a basic yoga pose which is easy for beginners. It is all safe to practice this yoga pose. Your back pain can be reduced. The pose can also treat sciatica for pregnant women.

Steps to do

  1. Start with the straight standing position. Spread your feet equal to the hips width.
  2. Set your back straight without bending and let your hands stay on either side of your thighs.
  3. Stretch out your arms and take your hands over your head. Then join your palms to make namaskar mudra.
  4. Now stretch your spine by taking over hands above your head. Inhale while stretching your hands.
  5. You need to hold the position until 10 counts and then release. Relax back to normal position with by exhaling deeply.
  6. At last, rest your palms on your either sides of the thighs.

Modifications and precautions

  • Make sure that you don’t put too much of pressure on your back.

When to do?

  • It is safe to practice during all three trimesters.

Other benefits

Mountain pose can strengthen your thighs, knees, ankles, abdomen and buttocks.

5. Triangle pose

Image source: dreamstime.com

This pose promotes blood circulation and it is needed for a healthy pregnancy. Stretches the hips, arms, thighs and arms. You will gain strength with a daily practice of trikonasana. It poses where you can expand your hips.

Steps to do

  1. Start with the standing position resting your palms on either side of your thighs.
  2. Gently open your legs, slightly more than your hip width.
  3. Stretch out your arms on either side.
  4. Then, take a deep breath and bend towards your left. Bend gently and try to touch your left feet with your left hand. Let the right hand be raised up straight.
  5. Hold the position for 10 seconds and then exhale.
  6. Now come back to step 1 and breath normally and repeat on another side.
  7. Repeat the steps for five times.

Modifications and Precautions

You may not be able to touch your feet or may feel uneasy to bend too much. Then, place a block near your feet and try to touch the block to avoid too much of bending. This modification is for safe practice and useful for a further trimester as well.

When to do?

You can practice this pose during your first trimester without any modifications. Try to practice this pose during the second trimester with modifications to avoid deep stretch.

Other benefits

The heart opens when you bend on your sides. Your core muscles will be toned and strengthened.

6. Malasana – Garland Pose

Image source: pregnancymagazine.com

Your stretch your legs during the practice of this pose. So, you are expanding your hips and this pose can strengthen your legs. Your back becomes strong which is crucial for pregnant women, during pregnancy and post delivery. The groin stretches which makes easy for labour.

Steps to do

  1. Come into the straight standing position. Spread your legs apart equal to your width pose.
  2. Then, gently come down by bending your knees.
  3. Keep your buttocks off the floor. We can say, it is a sitting squat position.
  4. Let your elbows rest on side of your knees for support and comfort. Use your elbows and try to expand your legs.
  5. Hold this position for at least 2-3 minutes.
  6. Then release your elbows and knees to come back to the normal sitting position.

Modifications and precautions

You can rest your buttocks on a flat pillow instead of the original pose of malasana. If you are not able to get the support keeping your buttocks off the floor, then you can use this modification for your comfort.

When to do?

You can do malasana in your 3rd trimester.

Other benefits

  • This pose increases blood flow in the pelvis and also tones the abdominal muscles. It is a great pose to promote metabolism.

7. Corpse Pose – Shavasan

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This the last position to wind up your yoga session. You get to relax, detox all your thoughts and stress. It can reduce the anxiety and blood pressure for pregnant women. It is as beneficial as meditation to free your mind.

Steps to do

  1. Gently lie down on your back and place your palm on the floor.
  2. Close your eyes once you lie down and let your whole body be relaxed.
  3. Switch off your mind, emptying all the stressful and negative, fearful thoughts.
  4. Focus on your breath, inhale and exhale.
  5. Take your time to relax and until you feel fully refreshed.
  6. Then, slowly back to a normal standing position.
  7. Place your hands on your face and rub your face gently with your palms.

Modification and precautions

For your comfort, you can use a pillow under your head. You lie on your left side for and place a pillow or folded blanket under your belly to support it.

When to do?

You can do this pose throughout your pregnancy by following the modifications.

Other benefits

Shavasana can remove all the stress and fatigue. Improves concentration and mental health as well.

Yoga helps you in preparing your body and makes you strong all the ways. Your physical fitness and mental health is crucial during pregnancy. Every pose of prenatal yoga is to prepare you for your labour and delivery.

Go with the instructions and modifications of every yoga pose. Pose Practice and Prepare!

Happy Motherhood to all the mothers to be!

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