Why yoga for pregnant women is considered so good?
Detailed information on yoga for pregnant women is essential and also crucial as it runs the risk of misconceptions and half-knowledge, which may lead to adverse effects on the woman and the unborn. Hmmm… So, why again when I have already written about it earlier?
A step-to-step guide is absolutely necessary for moms-to-be for their start of full-fledged yoga for pregnant women regime.
Here, you will come across all the explanations and theories regarding the conceptions and misconceptions about yoga for pregnant women and we will look at all the possible aspects of prenatal yoga.
There will be guidelines to follow yoga for pregnant women for every month and you will be more confident in taking up yoga for pregnant women without any hesitation or complications.
Yoga for pregnant women is a must do. Beginning from the beginning; breathing is extremely important. Breathing, in general, is often neglected and left to itself to happen. Mindful breathing is an alien thought to most of us.
But for mommys-to-be, mindful breathing is extremely important. As a part of your delivery preparations, strong respiratory system and full breathing is the fundamental requirement and yoga for pregnant women teaches you just the same.
Yoga for pregnant women begins with pranayama and breathing exercises. Different pranayamas at different stages of pregnancy will make your breathing stronger and strengthen your respiratory organs.
Besides, practicing pranayama as a part of yoga for pregnant women will instill a sense of calmness and you will feel more grounded and stable. Practising meditation and pranayama also impacts the emotional and mental health of the mother and the child. The emotional connectivity will increase and the child will also become sharper and mentally alert.
Chanting of syllable ‘Om’ and various other mantras during yoga for pregnant women is highly beneficial irrespective of any faith or religion you belong to. These syllables have specific resonating frequencies that are scientifically proven to have impacted human mind in a positive manner.
The various exercises and yoga asanas practices under yoga for pregnant women will help you overcome the fear and anxiety of pregnancy and motherhood. The hormonal changes and emotional imbalances won’t be a hurdle in your happy moments.
Emotional stability is a subtle advantage, practicing yoga for pregnant women is very helpful as it will release your body toxins and stress on a daily basis and you will feel fresh and energetic all through the day despite frequent vomits and nausea.
So, what are you waiting for? Join a class now or begin practicing at home, design your own yoga for pregnant women regime and you may thank us later.
Yoga Exercises for Pregnant Women
Pregnant women can do almost all the exercises in yoga, in the due guidance of a yoga teacher and a clean chit from the doctor. However, some inversions and headstands should be avoided as they may run a risk of disbalance and further complications.
The yoga for pregnant women regime should be divided according to the trimesters and so should be the flow of exercises. Not all pregnancies are similar and so, each woman must try to figure out what works best for her. Yoga for pregnant women can be unique for every lady.
Which yoga is best for pregnant women?
The asanas that work on strengthening the pelvic floor are the best for yoga for pregnant women as the strength of the pelvic floor, hips and thighs is extremely important during pregnancy and delivery.
So, along with the other asanas of your choice, bhadrasana, malasana and utkatasana are the best asanas for pregnant women as all three of them are hip-opening asanas that strengthen your pelvic floor hence preparing you for a normal and healthy delivery.
While practicing these asanas, just make sure that you have the perfect balance and posture and stop immediately if you feel uncomfortable or dizzy.
- Sit comfortably on your mat and stretch your legs forward.
- Now, bring your feet closer towards yourself and hold them with both your hands.
- Flap your legs as the wings of butterfly till the count of 100 or for 60 seconds at a stretch.
- Stand in tadasana and keep your breathing regular.
- Join your hands in namaste and slowly push your torso towards the downward direction.
- Sit on your feet and rest your thighs on your ankles.
- Hold the position for 10 seconds and relax.
- Repeat the exercise for 10 times.
- Stand in tadasana and stretch your hands forward.
- Keep the hands at the level of your shoulders and push your torso downwards.
- Maintain a posture as if you are standing on a chair.
- Hold the position for 5-10 seconds. Relax.
- Repeat the exercise for 5 times.
Yoga for Early Pregnant Women
Early pregnancy often goes undetected. So, technically, everything is allowed till you feel uncomfortable or dizzy. However, precautions are a must to have a blissful experience of pregnancy and yoga for pregnant women is a god-gift, if practiced cautiously.
Other than deep twists and inversions, all asanas can be comfortably performed during the first trimester. You can begin with Surya Namaskar and also practice Vakrasana for tightening abdominal muscles.
As your first trimester begins, you may feel bloated due to hormonal changes, to curb this feeling, asanas like Vakrasana, Adhomukh Svanasana and Trikonansana works best.
- Lie on your back and straighten your legs. Keep breathing at a regular pace.
- Bring your feet closer to your torso and stretch your arms sideways.
- Keep your feet intact and twist your upper body towards the left.
- Hold the position for 10 seconds and then come back to the original position.
- Repeat the step and twist the upper body in the right direction.
- Hold the position for 10 seconds and relax.
- Repeat the exercise for 3-4 times.
- Stand in tadasana with your legs 2-3 feet apart.
- Bend down and touch the ground with your hands, your torso making a shape like that of a mountain.
- Try not to lift your feet off the ground.
- Remain in the position for 1-2 minutes.
- Stand with your legs 2-3 feet apart.
- Put your hands on your thighs and bend towards right.
- While bending, keep your right hand as it is and stretch your left hand upwards as much as you can.
- Bend as much as you can and remain in the position for 10-15 seconds.
- Repeat the same procedure and bend towards left.
- Repeat this asana for 3 times.
Yoga Routine for Pregnant Women
The yoga routine for yoga for pregnant women module should definitely begin with pranayama followed by some warm up sukshma kriyas. Later, according to the month of pregnancy that you are in, you should begin with your exercises.
Bhujangasana is good during early pregnancy and if you perform Surya Namaskar, it is already included in it. You may do the basic yoga asanas of your choice from the list that I have provided and practice the asanas as per your comfort level.
As the last leg of your routine, you should spend more time on meditation and relax. It will be highly beneficial to practice Shavasana or Yog Nidra in the end.
Good Yoga Poses for Pregnant Women
Amongst all the good poses for pregnant women, I am listing down the best ones that will help you even after delivery. These asanas are the best to add to yoga for pregnant women module. Just check out these asanas and I am sure you’ll love them.
- Stand in tadasana. Twist your upper body towards the left but do not lift your foot.
- Join your hands in Namaste and stretch your arms as much as possible.
- Bend your upper body to the rear direction.
- Keep your foot firm.
- Retain the position for some time till you are comfortable.
- Repeat the asana in other direction.
- Do this exercise for 5 times.
- Sit in vajrasana and rest your palms on the ground making a bridge-like structure with your body.
- Inhale and push your back towards the direction of the ground.
- Exhale and push your back in the upward direction.
- Retain both the positions for 30 seconds each.
- Sit in sukhasana or vajrasana, whichever is comfortable.
- Keep your breathing regular and form a Namaste mudra with your hands.
- Slowly raise your hands above your head and stretch your arms as much as possible.
- Stay in the position for as long as you want, relax.
Yoga for Pregnant Women for Normal Delivery
Bhadrasana is the best asana that you can practice since the beginning of your pregnancy until the day of delivery. Bhadrasana can be modified according to the way in which you feel comfortable.
A variation of Bhadrasana, called the Ardha Titli Asana can be performed at the later stage of pregnancy.
Bhadrasana strengthens the pelvic muscles of the body and gives you due endurance needed during childbirth. So, if you are looking forward to a comfortable, easy and painless normal delivery then start practicing Bhadrasana religiously, just make sure that you do not overdo it.
Prenatal Yoga for Pregnant Women
In modern times, prenatal yoga is very important to the busy lives that we live in have sucked the peace from us leaving us disoriented from our own selves. Pregnancy is a period that gives you a chance to connect with yourself and nurture a new life within you.
Prenatal yoga helps you evolve as a more responsible person and prepares you for the new responsibility ahead.
The poses and the specially designed yoga for pregnant women module, help you grow stronger, physically and mentally. During pregnancy, a woman goes through many physical and emotional changes, prenatal yoga works wonders in dealing with such complications and lets you enjoy your pregnancy to its best.
Simple and Safe Yoga for Pregnant Women
Yoga for pregnant women can be simple and safe as long as you listen to your body as well as your doctor. The easiest, simplest and the safest yoga is the practice of pranayama.
Meditation and pranayama are the most effective in curbing the emotional disbalances during the time of pregnancy. Just avoid heavy breathing exercises like Kapalbhati or Bhastrika and rest is all fine.
Including pranayama as the first and the important part of your prenatal yoga regime will leave you energized, mentally strong, relaxed and composed throughout your pregnancy. It will also help you breathe comfortably during labor and you will have a comfortable delivery.
There are several poses that are supposed to be avoided during pregnancy as they may result in adversely affecting the body of the pregnant woman. The poses that should be avoided are deep twists, headstands, and inversions.
The yoga asanas to be avoided are Naukasana, Dhanurasana, Shirshasana, Salabhasana and similar poses.
Yoga Classes for Pregnant Women in India
Joining a class just for preparing yourself to give birth can still be a taboo in many towns in India but it is necessary for working young women away from the family and most of all, the ones who are pregnant for the first time.
The most important aspect of joining a yoga for pregnant women class is the proper guidance and treatment that you will get there from your trainer. You may visit many websites and follow any regime online, but a real and personal guidance is absolutely necessary for beginners and also for the regular practitioners as the pregnancy experience is not at all generic and is unique for everyone.
Joining a class of yoga for pregnant women will give you a chance to meet other women who are going through the same phase as you and the second timers will be able to make you comfortable with your daily pregnancy challenges.
Many times, a personal guidance is required over a medical observation. So, a yoga class will be the best place where you can befriend like-minded ladies and create a happy group to help you enjoy your pregnancy.
Before joining a class of yoga for pregnant women, please make sure that you consult your gynecologist. Also, make sure that your trainer is well-qualified and experienced enough to handle prenatal yoga classes.
If you have ensured all of this, just go ahead and join a class of yoga for pregnant women. Don’t forget to share your experiences with us.
Benefits of Yoga for Pregnant Women
After saying it all, it’s time to summarize the benefits:
Breathing awareness: Yoga for pregnant women will increase your awareness towards your breathing style and you will learn the refined and right way of breathing properly. This will benefit you a lot at the time of labor.
Strengthening the useful muscles: While doing yoga for pregnant women you will follow a module that will focus majorly on the muscles and bones that need to be strengthened to help you deliver the baby. The pelvic floor, the abdomen muscles, and the thigh muscles will become toned and stronger to support you during labor and it will also help you restore your body after that.
Easing the pregnancy cramps: Yoga for pregnant women is specially designed to ease the pregnancy cramps and pains. It helps you deal with the lower back pain and issue while balancing the bump. Also, the carpal tunnel syndrome and morning sickness are tackled with yoga for pregnant women regime.
Helps you adapt to pregnancy and childbirth: During pregnancy, you have to simultaneously combat with physical as well as mental challenges throughout the tenure, that may leave you exhausted by the end, yoga comes to your rescue as it helps you prepare for your labour and keeps you enthusiastic and eager to childbirth.
Connects you with your baby: Yoga for pregnant women helps you make space for a new living entity in your life as well as your body. It helps you realize that you are not alone anymore and you need to look after yourself with more focus and care.
Best Yoga Exercises for Pregnant Women Month by Month
Yoga for pregnant women, when done with the proper approach yields better results. I have prepared a list that would help you design your prenatal yoga regime in an organized manner with your advancing pregnancy months.
I have listed the best asana for every month and you can pad up your regime with other asanas of your choice.
Listening to your body is very important during practicing yoga for pregnant women and it is not at all the right time to push your body. So, you may follow the pattern suggested here but let the ultimate call be from your body.
Do the yoga for pregnant women the way your unborn likes!
Best Yoga for 1-month Pregnant Women
Generally, the woman is not aware of pregnancy during her first month, however, this is a crucial time and there are high risks of miscarriage in the first trimester of pregnancy.
A word of caution for all the regular practitioners is that they should keep a check of their pregnancy if they are planning to conceive because there are many yoga poses that might not be suitable for your prenatal health.
However, yoga for pregnant women is very helpful if started from the first month itself. So, the best asana for this month is Surya Namaskar.
If you have been practicing yoga, then Surya Namaskar would be natural to you but if you are a beginner, then Surya Namaskar is a wonderful start of your yoga for pregnant women regime.
Surya Namaskar aligns your mind and body into a union and you feel more focused and relaxed. It is a set of 12 yoga asanas that you can easily do in the first month of pregnancy.
Best Yoga for 2-month Pregnant Women
The best yoga for this month is the Utkatasana. It strengthens your pelvic muscles and tones up your thighs. It’s a great help for lower back pain.
Don’t forget to include regular pranayamas and sukshma kriyas along with the utkatasana.
Best Yoga for 3-month Pregnant Women
From the third month, your baby goes through many changes and your bump starts showing up. Now, you need to modify your Surya Namaskar according to the asanas that don’t make you uncomfortable.
Start using props, cushions, blocks, and wall for support. The third month is a crucial month, be very careful. Listen to your body, every time.
The best asana for the third month is Parvatasana. It gives the much-needed alignment to your body and makes you feel in sync with your condition. It helps you adapt the changes that are happening in your body and connects you to the new life, shaping inside you.
Best Yoga for 4-month Pregnant Women
While making your yoga for pregnancy poses more flexible and easy, the best asana for the fourth month of pregnancy is the Marjariasana.
Marjariasana in yoga for pregnant women helps you strengthen your pelvic muscles and the movements involved create a sense of confidence that will be much needed at the time of delivery.
Also, the synchronization of breathing with the movement, the vinyasa, will help you throughout the delivery.
Best Yoga for 5-month Pregnant Women
Now that your bump has started showing up quite well and you have to pay extra attention while moving, bending, sitting, twisting and sleeping too, the best yoga for 5-month pregnancy is Vajrasana.
This asana helps you to feel relaxed, calm and comfortable. It induces better sleep and relieves the strain on the abdomen area. It loosens the muscles of your thighs and hips and makes you more comfortable with your baby bump.
Best Yoga for 6-month Pregnant Women
The best yoga for 6-month pregnant women is Tadasana. The most energetic and equally relaxing pose is a must do in your yoga for pregnant women regime.
Make it a practice to stay in Tadasana for at least 30 seconds before and after a yoga for pregnant women session. Tadasana is the most beneficial asana for any woman who is 6-months pregnant.
From the sixth month onwards, the woman starts having jitters about the delivery and early parenting, this asana will provide the much-needed confidence and emotional stability to the pregnant women and she would be energetic and enthusiastic throughout the last leg of her pregnancy.
Best Yoga for 7-month Pregnant Women
The 7-month pregnant women should now start relaxing and preparing themselves for childbirth. They should now focus more on keep-up exercises. Sukshma kriyas and seated Trikonasanas would be the best in the seventh month of yoga for pregnant women.
Best Yoga for 8-month Pregnant Women
In this last leg of yoga for pregnant women, you are left with very little time to welcome your new one, focus on the excitement and happiness that surrounds you and enjoy every moment.
The best asana for the second last month is Ardha Titli Asana. This asana will help you maintain the mobility of your legs and strengthen your pelvic area.
Best Yoga for 9-month Pregnant Women
Now that you are almost there, just concentrate on your breathing and wait for the new one. The best yoga for 9-month pregnant women is any pranayama that she likes. Enjoy!
Frequently Asked Questions about Yoga for Pregnant Women
Still having doubts? Check out the FAQs below and burn away your myths.
Q: Is yoga good for pregnant women?
A: Absolutely, yoga for pregnant women is a must do. Yoga is a wonderful boon for pregnant women and with the plethora of benefits that it includes, it works wonders for the new mommys as well.
Q: Is it safe to do hot yoga while pregnant?
Hot yoga or Bikram yoga may not be a good option when you are pregnant as experts say that fluctuation in temperatures might lead to some serious adverse consequences on your pregnant body.
Even if you are a regular yoga practitioner, you should avoid any kind of hot yoga during your pregnancy.
Q: Is it safe to do yoga in the first trimester?
The first trimester is the best time to start your yoga for pregnant women regime. Believe me, prenatal yoga is safe and beneficial for your physical and emotional health. Just a precaution, consult your doctor before taking up any class and also talk to your trainer about any health-related issue associated with you.
Q: Can you do pilates if you are pregnant?
A: Pilates is not harmful while you are pregnant and can be done if you have been doing it before pregnancy also. However, opting pilates after pregnancy is not a good choice.
You may do pilates until the time you feel comfortable and your body allows you to do so.
Q: Is it safe to cycle when pregnant?
A: Until you are able to maintain balance and keep your posture, you can cycle during pregnancy. Just be extra comfortable with your body and do not push yourself at all. Avoid activities or places that run a risk of imbalance or fatigue.
It’s just 9 months, so it’s better to avoid anything that may cause harm to you and your baby. Just listen to your body and do things that please you. Do not overdo any exercise just because you’ve been doing it before you became pregnant.
Q: Which yoga exercise is best for pregnant women for normal delivery?
A: Since you have been practicing yoga for pregnant women since the beginning of your pregnancy, malasana or the yoga squats are the best yoga exercise for normal delivery.
Practicing malasana strengthens your pelvic floor and gives the appropriate endurance power to your thighs and hips. The coordination of your breathing with the squats you perform also help you at the time of delivery and ease your labour pains.
So, let’s begin your new journey towards parenthood together. Cheers!