Prenatal yoga, according to experts, can be highly beneficial and can even help with labor and delivery. It relaxes the muscles, opens the hips, and aids in developing strength in your back, legs, and abdominals in preparation for that special day.
We chose the most beneficial yoga poses for pregnant women, as well as a few to avoid until your precious little darling is born.
Seven beneficial yoga poses for pregnant women:
1)Standing mountain pose:
This is a good place to begin. Stand with your feet apart, your toes pointing straight ahead, your knees slightly bent, and your shoulders rolled back. Place both of your hands in front of your chest and close your eyes. Keep your shoulders relaxed, and try not to over-collapse your lower back. Breathe slowly and deeply as you inhale through your nose and exhale through your mouth.
2) Warrior II pose:
Inhale and lift your arms shoulder-height while keeping your shoulders relaxed. Exhale, turn your front foot 90 degrees, your back foot 45 degrees, inhale, bend your front knee, and look over your hand. Maintain your front knee in line with your pinky. Repeat on the other side after about 20 seconds.
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3) Bridge pose:
classic prenatal yoga poses that you should do as long as you can still lie on your back comfortably. Put your feet hip-width apart and your heels slightly closer to your hips than usual. Put your palms down on the floor. It is critical to practice breathing exercises. As you exhale, press your feet together, then inhale and slightly lift your hips. Continue to look straight ahead, not side to side. Hold for about 20 seconds before slowly lowering yourself with a long complete exhale.
Kneel on all fours, keeping your knees a comfortable distance apart and your gaze forward. Inhale and lift your head, neck, chest, and tailbone up and back, then exhale and gently roll your back up. Repeat a few times slowly while controlling your breathing.
Because the lower back becomes a little compressed during pregnancy, this exercise is excellent for the spine. It stretches back muscles, stimulates internal organs such as the digestive tract, opens the lungs and chest, and relieves lower back pain.
5) Child’s pose:
This one is a continuation of the previous pose, but you may need to widen your knees slightly more than usual – whatever feels most comfortable. Put your toes underneath you, your hands forward, and your hips back to your heels. Walk your hands forward until your brow touches the floor. For one breath, stretch your arms and relax.
6) Supported triangle pose:
As you inhale, keep your feet wide and your arms shoulder-height, keeping your shoulders down and back. Exhale and rotate the right foot 90 degrees and the back foot 45 degrees. Inhale while maintaining a straight posture. Then, exhaling, reach over the front arm while keeping the left hip back. When you can’t get any further, drop your right hand and raise your left. Attempt to rotate the hips while breathing deeply and slowly. Experiment with this pose on both sides.
7) Tree pose:
To begin good balance, start with a nice and even standing pose. Turn your right knee out to the right, lift your right foot, and lean it against your left leg to open your right hip. Then you have two options: leave the right foot on the floor or lift it as high as it feels stable and secure.
Four Poses to avoid during pregnancy :
The following poses are not recommended for women during pregnancy because they can harm your body and even your baby, ranging from overstretching the muscles to decreasing blood flow to the uterus. To be safe, if you still want to do them, take special precautions and consult your instructor and doctor.
1)Poses with twists:
Numerous yoga exercises use twist motion, some of which are seated and some of which are plank-based. This type of exercise is heavily focused on the abnormal area.
Many poses require you to lie on your stomach, which puts a lot of strain on your core. It’s best to avoid these poses for the duration of your pregnancy; there are various other exercises you can do to stay strong and fit that is also safe to do during this special time.
3) Plow pose:
Similarly, plow and similar poses should be avoided during pregnancy. It puts far too much pressure on your stomach to get into the proper position.
Boat poses, such as those mentioned above, place an undue amount of strain on your core and lower back. Numerous other poses will help keep your back and legs strong while not putting excessive pressure on your belly.