Yoga in Pregnancy for Normal Delivery – Pregnancy Yoga Poses

Daily practice during pregnancy keeps you healthy and also helps to keep the mind and body focused during delivery. By doing yoga every day, your body remains active and also prevents the problems of pregnancy such as constipation and vomiting. Doing yoga daily removes tension from the body, which increases the chances of delivery. Stress comes out from the uterus, uterine canal, and pelvic portion so that there is no dilemma in childbirth.

Everyone knows about the great benefits of yoga. It is very beneficial for the common man and pregnant women. Every woman’s body has to go through different troubles during pregnancy. If a pregnant woman does regular yoga then she can get relief from these troubles. By doing yoga, not only the health of the mother but also the better development of the infant in the stomach also develops. A pregnant woman should do yoga keeping in mind her limits and health. Keeping this in mind, we will tell some such Yoga Asanas, which are beneficial during pregnancy. Read – 10 Health Benefits of Yoga.

Yoga Asana During Pregnancy

Warrior Pose (Virabhadra Posture)

It is Beneficial for Your Whole Body.

  1. Stand in a normal position and keep your hands in front.
  2. Move the right leg forward.
  3. Now bend the right knee slightly and keep the hind leg straight and the sole is adjacent to the ground.
  4. Take a deep breath and slowly raise your hands above your head.
  5. The hands should be in a salutation posture.
  6. While pulling the hand backward, make sure that the back is straight.
  7. Then exhale slowly while bringing your hands down.
  8. Then straighten the knees.
  9. Mix the feet and then do the same from the other side.
Virabhadra Posture

Triangle Pose (Trikonasana)

It is considered a good asana to increase digestive power during pregnancy. This makes the body flexible. Know – What is Chakrasana Benefits of Chakrasana.

  1. Stand up straight and join the legs together.
  2. The hands should be adjacent to the body.
  3. Gently spread your legs. Make sure that both legs are parallel to each other.
  4. Bring both your hands away from the body and bring them parallel to the shoulders.
  5. Then bend the left leg outward.
  6. Take a deep breath, bend to your left, and try to touch the floor with the fingers of your left hand. And raise the other hand up
  7. Tilt your head to the left and try to see the fingers of the right hand.
  8. Stop for a few seconds and keep breathing normally.
  9. Exhale slowly and reach normal posture.
  10. Then repeat the same process on the other side as well.
Trikonasana

Tree pose (Vrikshasana)

This makes the feet, back, and arms flexible and also helps in meditation.

  1. To perform this asana, first, stand up straight.
  2. Put the weight of your body on the left foot, then bend your right knee.
  3. Move the soles of the right foot above the knees and attach them to your left thigh.
  4. The pressure of the heel of your right foot should affect the left thigh.
  5. After this, try to maintain the balance of your body with the left leg.
  6. After balancing, bring both your hands away from the body, parallel to the shoulders, and then take the hands above the head while breathing and come in a posture of salutation.
  7. Keep the body-focused and do not let the balance deteriorate.
  8. Then exhale, bring the hands down and return to normal posture.
  9. Do the same procedure with the other leg.
tree-Pose-Yoga

Adamantine pose (Vajrasana)

This Yogasana helps to overcome the problem of digestion during pregnancy. It improves blood flow to the uterus, which is good during pregnancy. Read – Surya Namaskar Benefits of Surya Namaskar.

  1. Keep both feet in the normal position.
  2. Then bend your knees and close your hips between the two ankles.
  3. You should have both toes connected to each other.
  4. Now keep your waist and head absolutely straight.
  5. The hands should be on the thighs.
  6. Stay in this position for some time and try to concentrate with your eyes closed.
Vajrasana

Fish Pose (Matsyasana)

This asana helps indigestion. Also, the problem of constipation has also been relieved. In addition, the veins of the feet also get rest.

  1. Lie on your stomach on yoga mats.
  2. Now hold the fingers of both hands together.
  3. Place the palms on your left side and head on your right hand.
  4. Then bend the left knee to the waist and keep the left elbow near the knee.
  5. The right leg should remain straight during this time.
  6. Now take normal breaths.
  7. After staying in this state for some time, repeat the same process on the other side as well.
Fish Pose

Cat Pose (Marjariasana)

Has helped to tone the pelvic muscles. Also, the muscles of the spine and shoulders come with flexibility.

  1. Lean forward, bending your knees.
  2. In this state, your knees and feet will remain on the floor. The hands should be straight.
  3. Now breathe in, raise the head upwards, and try to bend the waist down.
  4. Stay in this posture for a few seconds and then exhaling, bring the head towards the chest and lift the waist upwards. During this, try to chin the chin.
  5. After remaining in this position for a few seconds, return to normal posture.
  6. Repeat this as many times as you can.
Marjariasana

Mountain Pose (Tadasana)

By doing this yoga, there is Pull in your body. It gives relief from pain and fatigue. Let,s know – How To Reduce Belly Fat – Yoga poses To Reduce Belly Fat.

  1. Stand up straight by mixing the two toes together.
  2. Keep body stable and body weight should be the same on both legs.
  3. Fingers bring the arms up to the top of the head.
  4. Now while breathing, pull the arms, shoulders, and chest upwards.
  5. Also, lift the ankles up and balance the entire weight of the body on the claws.
  6. Stretch the body from bottom to top without losing balance.
  7. Keep breathing normally and stay in this posture for a few seconds.
  8. It is difficult to maintain balance initially, but it will become easier with practice.
  9. To get out of this asana, do the whole process in reverse order.
Tadasana

Bound Angle Pose (Baddha Konasana)

This asana benefits the digestive system and provides relief from various stomach ailments. This Yogasan also works to relieve mental stress.

  1. Spread both legs forward and sit on the ground.
  2. Now bend the knees and connect the two soles to each other.
  3. Then hold the fingers of the hands together.
  4. Slowly move the leg towards the base. Until it reaches below the base.
  5. Keep in mind that the knees should touch the ground. Your waist and head should be straight.
  6. Close the eyes and keep breathing normally.
Bhadrasana

Standing Spinal Twist Pose (Katichakrasana) 

This asana helps in strengthening the muscles of the waist, back, and hips. It also helps in relieving physical and mental stress. Read – Health Benefits of Pranayama.

  1. First of all, stand in a cautious state.
  2. Stand in such a way that a distance of one and a half to two feet remain between the two legs.
  3. Now spread both your hands in front of the shoulders.
  4. After this, take long deep breaths and then exhale, bend the upper part of the waist to the right.
  5. During this, also move both hands backward.
  6. Your right hand will remain straight, while the left hand will bend from the elbow.
  7. Keep breathing normally while staying in this state for a while.
  8. Then breathe in the normal posture and repeat the same process on the other side as well.
katichakrasanabenefits

Benefits of Yoga During Pregnancy

If yoga is done properly during pregnancy, it can have many benefits to the pregnant, which are as follows

  1. Pain during labor may be reduced.
  2. Relief from stress, irritability, and fatigue during pregnancy.
  3. Has a positive effect on the baby’s health.
  4. Back pain can be relieved.
  5. Risk during delivery can be reduced.
  6. Helps to overcome weakness.
  7. Flexibility in the body.
  8. You can get good sleep at night.

Some Precautions That Should be Taken During Pregnancy

  • If you are in the early months of pregnancy, do not do such postures that are difficult and put more pressure on the lower abdomen.
  • During the first three months of pregnancy, standing practitioners should do some Yoga as it strengthens the muscles of the feet, circulates blood well in the body, provides energy, and also removes stiffness and swelling in the feet. We do.
  • During the three months between pregnancy, do not perform tedious, more agile postures. More time should be spent on pranayama and meditation during the middle three months.
  • No yoga should be done from the 10th to the 14th week of pregnancy because this time is the most important time of pregnancy.
  • Do not put too much pressure on your lower abdomen. Keep in mind that you should do Yoga asanas that strengthen your shoulders and upper back.

Is It Safe To do Yoga During Pregnancy?

It has been proved by many research that it is safe to do yoga during pregnancy. Therefore, you can start doing yoga during pregnancy with the advice of a doctor and a yoga expert. Do not do yoga without expert advice, as some postures can harm you.

Know The Best Time To Start Yoga in Pregnancy

The best time to do yoga is in the morning and evening. At this time, nature is calm, which helps in meditation. Doing yoga in the morning makes you feel stress-free throughout the day. Through yoga, there is a good circulation of oxygen in your body, due to which the baby present in the womb also gets a sufficient amount of oxygen.

Doing yoga can have many benefits to the body, but when it comes to pregnancy, extra caution is necessary. There is no doubt that doing yoga reduces physical and mental stress, which is good for both pregnant and upcoming babies. It is necessary to consult a yoga expert before performing any yoga asanas during pregnancy, as there are some Yoga asanas that should not be done during pregnancy. Read – Dhanurasana Benefits of Dhanurasana

Some Yoga Poses That Should Not be Done During Pregnancy

  1. Naukasana Chakrasana
  2. Ardmatsyendrasana
  3. Bhujangasana
  4. Reverse martyrdom
  5. Hallasan

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