Yoga exercises and techniques are helpful during pregnancy. They help tackle the fatigue, leg cramps, mood swings, breathing problems, sickness etc. Moreover, they help in a healthy pregnancy with easy labor and hassle free delivery of the baby.
Pregnancy yoga helps the mother undergo this stressful period without much pain and zero or minimum health complications. The yoga and their levels are divided into three parts, varying in three months each. However, every woman has a certain health history and physical limitation. Hence, before starting this course one has to consult the yoga trainer. Following are yoga poses generally recommended for pregnant women.
Vakrasna (Twisted pose)
In this pose, you have sit in an erect position and stretch the feet parallel forward. Then raise the arms up to the shoulder level and keep the palms facing downwards. Slowly twist the body at the waist moving your arms and hands in sync. Try to twist as much as possible without bending your knees. Slowly come back to the original position and repeat on the next side. This pose is good for the spine, hands, necks and legs.
Utkatasana (Chair pose)
To achieve this position, you have to stand straight with the feet at a distance of 12 inches. Inhale for a few seconds and then raise the heels and arms. Slowly exhale and sit squatting on the toes. Inhaling slowly get up and repeat. This pose is good for pelvic muscles and thighs.
Konasana (Angle pose)
In this pose, you have to stand straight with feet at a distance of 24 inches. Then slowly raise the right hand and keep the elbow in a straight position. Stretch upwards and inhale. Then slowly bend on the left. Exhale and come back. Repeat this on the right side. This pose helps in keeping the waist flexible and keeps the fats under control.
Hast Panangustasana (Extended hand to big tow pose)
To get into this position, you have to lie on your back and keep the legs straight. Then move the hands in T-position and slide right leg on the same side. Try holding your toe with the right hand; however, do not stretch much. Slowly come back to the original position and repeat on the left. This helps in making the thigh and pelvic muscles strong.
Bhadrasana (Butterfly pose)
In this pose you have stretch your legs and sit. Keep the feet in a Namaste arrangement and sit erect. Place the hands on knees to hold it and settle. Stretch the legs and repeat to make the pelvic and inner thighs stronger.
Proper medical consent and advice can help the trainer the right poses that would suit you and your baby. You need to do yoga poses carefully, especially in the initial three months of the pregnancy, when there are high chances of miscarriage.