Yoga for Pregnant Women is an absolute yes! Prenatal yoga is the new cool!
Being pregnant is a whole new experience for every woman, yoga for pregnant women is a must in today’s modern life. Things have drastically changed in the lifestyle women now and then.
Your experience of pregnancy will be entirely different from anyone, even your own if it’s not for the first time for you. Adding to your pleasure and to save you from those nasty emotional mood swings, prenatal yoga is the best saviour to make your happy days more blissful.
Prenatal yoga is all about keeping your body and mind fit during your pregnancy and taking care of your baby inside. Being pregnant, it’s your responsibility to keep fit, not only physically but also mentally and emotionally. This article is completely dedicated to yoga for pregnant women.
Practicing yoga during pregnancy will not only boost your immunity and strengthen you internally, but will also help your baby develop physically as well as emotionally. So clear all your doubts about yoga for pregnant women and yoga during pregnancy.
While carrying out my research, I came across questions and doubts from expecting mothers all over the world about practising yoga during pregnancy, yoga for pregnant women, reliability of pregnancy yoga courses online and many more.
The first answer to all the doubts and questions about yoga for pregnant women is: Consult your doctor before taking up any course in prenatal yoga. This is extremely important for yoga practitioners and newcomers equally.
Once you get pregnant, your body changes in many ways, physically and hormonally as well. So, it is best to avoid any chances of mishaps and mistakes during your pregnancy. Listen to your doctor’s advice very attentively and plan your trimesters accordingly. Yoga for pregnant women can be difficult too practice varying upon your medical history.
Once you are ready for yoga during pregnancy, then go through my piece of advice again and I promise you won’t regret a single exercise that I suggest. Your delivery will be as smooth as it can be and also your post-natal health will restore in no time.
So… get your mats and follow me!
Breathing exercises
Carrying a new life in your body can be difficult experience especially when you are experiencing it for the first time. You may go through mood swings and several outbursts that may leave you emotionally drained and weak in mind.
You may experience bouts of depression and nausea. The prenatal yoga exercises below will help you stay calm and happy during your pregnancy so you can enjoy this special time with your partner and family.
- Omkar Uccharan (Chanting Om)
- Sit in a comfortable position on your mat.
- Close your eyes.
- Rest your arms on your knees with palms facing towards the sky.
- Inhale deeply and chant Om.
- Keep the humming sound as long as possible.
- Exhale and relax.
- Repeat this for 10 times.
Chanting Om is the best yoga for pregnant women to release stress and depression during pregnancy. The word Om resonates at the frequency of 432 Hz that is synchronous to almost everything in the universe. Therefore, chanting Om makes you feel comfortable instantly and you feel synced with the higher energy.
- Bhramari Pranayam (Bee-humming)
- Sit cross-legged (sukhasana) on your mat.
- Close your eyes and place your fingers as suggested below:
- Place the index finger on each eyebrow.
- Place the middle finger on the eyelids.
- Place the ring fingers on each nostril.
- Cover your ears with your thumbs.
- Now, take a deep breath and close both the nostrils with your ring fingers.
- Hold your breath and make a humming sound.
- Let the sound resonate in your ears and head.
- Slowly open your right nostril and exhale.
- Do not stop the hum. Let it die naturally.
- Repeat the same with left nostril.
- Perform this pranayam for 7 times.
Bhramari pranayam is extremely beneficial in regulating the blood circulation towards your brain keeping it rejuvenated and stress-free during practicing yoga for pregnant women.
During pregnancy, women tend to feel lethargic and dizzy, practicing Bhramari pranayam will give you confidence to fight the dizziness in your head and it will leave you feeling refreshed. Researches also show that practising Bhramari pranayam during pregnancy results in a sharper and smarter baby.
- Bhastrika (Bellow breathing)
- Sit on the mat in a comfortable position.
- Initially, keep your breathing normal.
- Focus on your breaths and feel yourself inhaling.
- Feel the oxygen passing through your windpipe to your stomach.
- Exhale, feel the negativity thrown out of your body with the carbon-di-oxide.
- Focus on how the blood carries oxygen to each and every part of your body.
- Take time to observe your inner-self.
- Take time to inhale as well as exhale.
- Repeat this pranayam for 9 times.
However simple it looks, Bhastrika pranayam allows you to connect with yourself and it gives you much time to explore your being. This is one of the most important yoga for pregnant women.
Just focusing on your breathing helps you to acknowledge the new life developing inside you. This, in turn, makes you aware of the requirements of your body as well as your baby.
- Anulom-vilom (Alternate breathing)
- Sit on your mat in a comfortable position.
- Close your right nostril with your right thumb and inhale through your left nostril.
- Now, open your right nostril and exhale.
- While exhaling, slowly close your left nostril with your left thumb.
- Inhale through your right nostril.
- Open the left nostril and exhale.
- Repeat this pranayam for 20 times.
Poses to ease labour pain
Major purpose of yoga during pregnancy is to prepare your for a normal delivery. Hearing about labour pains, you may have many doubts and fears for the big day but all you need to do is stay calm and practice this yoga for pregnant women during the initial trimester so that your muscles and bones become stronger and ready.
Also, make sure to stop immediately whenever you feel uncomfortable, pregnancy is the time when you need to listen to your body above everything else. Check out the asanas below and pick up your best one.
Bhadrasana (Butterfly pose)
- Sit on your mat with a pillow to support your thighs and hips.
- Join your feet and hold them with your hands.
- Try bringing them as closer as you can to your pelvis.
- Now, move your thighs as the wings of the butterfly flutters.
- Do it at a fast pace.
- Relax for 30 seconds when exhausted.
- Repeat it for 15-20 times.
Bhadrasana is a must do for all women who are pregnant as it is the best exercise to strengthen pelvic muscles. Practicing this exercise also eases the pregnancy cramps and pain in the lower back. Butterfly pose is also one of the best yoga for pregnant women.
Utkatasana (Chair pose)
- Stand firmly on your mat.
- Stretch your arms in the forward direction.
- Move your torso downwards as if you are trying to sit on a chair.
- Place a heap of soft pillows to support you.
- Keep squatting your hips in a vertical motion for five times.
- Do not worry about the speed and keep practicing as per your comfort.
- Konasana (Angle pose)
This is a modification of angle pose for the mummys-to-be. It is one of the best asanas in yoga for pregnant women as it keeps your pelvic muscles flexible.
- Keep your legs 2-3 feet apart.
- Turn your right leg to the right and left leg forward.
- Stretch your left arm as much as you can and rest your right arm on your thigh for support.
- Turn to your left and repeat the asana.
- Practice the asana for 10 times.
- Vidaalasana
- Sit on your knees and rest your hands on the mat (like a cat).
- Move your torso forward while inhaling (making a depression with your lower back).
- Exhale while making a hump with your lower back.
- Feel the stretch on your lower back.
- Repeat it for 10 times. Make sure you are comfortable.
Do not rush with the exercise and stop if your breathing becomes difficult.
Above listed are the best yoga exercises during pregnancy. You may also try other exercises as per your level of proficiency in yoga but make sure your body is comfortable with whatever you do.
You may do yoga at your home in a well-ventilated room if you prefer privacy or you may join a yoga studio to be with other women of your community to share your pregnancy experiences.
Avoid taking up yoga during your pregnancy if you are a beginner, practice pranayams and the basic stretching exercises only. If you are a regular yoga practitioner, avoid headstands, toe-raising exercises and asanas that require balancing.
Taking up hot yoga or Bikram yoga is a strict no during pregnancy as the exercises are very rigorous and done in a humid atmosphere. Yoga for pregnant women should consist only useful and lighter exercises.
When should you start doing prenatal yoga?
Prenatal yoga can be started right away as soon as you learn that you are pregnant. Generally, the first trimester is accompanied with morning sickness and nausea, so it is recommended to avoid asanas that involve stomach exercises as that may trigger nausea.
Also, during the first trimester you are not used to the changes that take place in your body and you are quite uncomfortable with your own self. Practice pranayams to calm yourself and keep your patience intact.
Learn to enjoy the changes that are happening in your body. Drink a lot of water and fruit juices. Keep yourself hydrated.
Which is the best pose for normal delivery?
Practicing Bhadrasana is the best for normal delivery. It helps a lot during delivery as it strengthens your pelvic muscles in the best way possible. If you practice Bhadrasana regularly, you will be able to ease your labour pains.
Along with you, this asana also prepares your baby to cooperate during the delivery. The baby becomes aware of the pelvic movements and is ready to push itself out when the right time comes.
Utkatasana is also a helpful yoga for pregnant women. Constant practice of pranayams definitely helps to maintain your cool during your labour.
R. Devashree Gehlot
Leave a Reply