The prenatal period is considered a critical and sensitive stage. While it is not necessarily the most dangerous period, it does carry certain risks and vulnerabilities. During this time, one must be very careful while moving around and prevent indulging in intense activities. However, exercise and yoga can help improve sleep, ease stress, and nervousness, and also help develop strength, flexibility, and muscle endurance needed for delivery, said Yoga and Spiritual Leader Himalayan Siddhaa Akshar. In an interaction with Only My Health, the yoga master shares some of the asanas pregnant women can perform.
Also Read: Yoga For Asthma: 5 Asanas To Include In Your Routine
Prenatal Yoga For Pregnant Women
Exercise during pregnancy is generally considered safe and beneficial for most pregnant women, provided there are no underlying medical conditions or complications. A study finds exercise in pregnancy has been shown to decrease macrosomia, gestational diabetes, preeclampsia, caesarean delivery, low back pain, pelvic girdle pain, and urinary incontinence. Here are some asanas you can try if you’re pregnant:
Samasthithi/Tadasana
Your big toes should be near each other while you stand straight up with your feet together. Relax your shoulders while drawing in your abdominals. Take 5-8 deep breaths while tensing the muscles in your legs.
Who should avoid: While this pose can be done by all, avoid it if you experience vertigo. Try to balance your body weight equally on both feet without leaning onto one.
Baddha Konasana (Butterfly Pose)
Begin with Dandasana. Bend your legs and bring the soles of your feet together. As you approach your pelvis, raise your heels. Lower your knees gradually. After letting all the air out of your stomach, hold the position for 15-20 seconds.
Who should avoid: Don’t perform this posture in case you are suffering from an injury to your hamstring or hips.
Vajrasana (Thunderbolt Pose)
Drop to your knees on a soft surface gradually. Lean back, place your pelvis on your heels, and curl your toes outward in this position. Keep your heels slightly apart. Straighten your back and slowly close your eyes. With your palms facing up, place them on your knees.
Who should avoid: Please avoid this pose in case of knee pain.
Also Read: Leg-Strengthening Exercises For A Strong Lower Body
Vrikshasana (Tree Pose)
Start by placing oneself in Samasthiti. Lift your left leg off the ground such that it is bearing the weight of your body. Your lifted right thigh should be touched by your right foot. Put it as close to your crotch as you can. You can support your foot with your palms to hold it in place. After that, take the pranam position by raising your arms.
Who should avoid: Please avoid this pose in case of knee pain, hamstring injury or pain in the feet.
Brahmari Pranayama Technique
Sit in any comfortable pose, such as Sukhasan or Vajrasana. You can even sit on a chair but keep your feet flat on the ground. Straighten your back and close your eyes. Your thumbs should be on the tragus, the outside flap of your ear. Put your ring finger on the corner of your nostrils, your middle finger on the Medial Canthus, which is the corner of the eye where the upper and lower eyelids meet, and your index finger on your forehead. Inhale air to fill your lungs, and then gently let it out while making a bee-like buzzing noise. Keep your mouth closed the entire time and feel the vibration throughout your body.
Duration: You may begin by practising this breathing technique for five minutes a day and gradually increase your practise.
According to the yoga expert, by incorporating simple yoga positions, you can reduce lower back discomfort, motion sickness, headaches, and shortness of breath. The best kind of exercise for a pregnant woman is yoga. Practise these fundamental asanas steadily while being guided by a professional, focusing on your breathing.