Prenatal yoga is a healthy practice to adopt during pregnancy. Therefore, it is designed in such a way that it acts as a support for the changes that occur in the body of a pregnant lady. Thus, it also prepares the body for smooth labour and delivery. Prenatal yoga lets you connect more with your baby and also prevents you from complications of pregnancy.
Here’s a list of 5 yoga postures to attempt during pregnancy months with steps to do them correctly:
Paryankasana strengthens the abdominal, pelvic and also thigh muscles. However, to practice it you have to lie down on your back with straight legs by keeping your knees together. Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side and vice versa.
Bhadrasana strengthens inner thighs and also the pelvic region. To perform this sit on the mat with legs fully stretched while keeping the legs in contact with the mat. Form ‘Namaste’ with your feet. Sit straight, without leaning forward. Place your hands on knees or thighs. Hold the posture until the time you feel comfortable. Straighten your legs and repeat it again.
Konasana gives flexibility to waist and fat remains under control in the waist region.
Stand straight with feet 24 inches apart. You can do this asana with the support of a wall.
Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sidewards towards your left. Exhale and come back to the prior position.
Repeat the same with another hand.
Yatikasana posture is good to perform while pregnant. To do the same lie down on your back and straighten your legs. Remember to keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides. Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously. Then exhale, raise your hands and come back into normal position.
Hasta Padangustasana strengthens pelvic and thigh muscles. Perform the same by:
Laying down on your back while keeping legs straight. Keep your body in one line.
Your hands in T-position, palms facing down. Slide right leg towards your right side. Hold toe with your right hand if possible. Remember you need not to try very hard.
Sliding your leg come back to original position. Repeat it vice versa.
The yoga postures mentioned above must be done with utmost care and attention as you are also carrying a new life inside you. Please do consult your doctor before undertaking any yoga regime. Be aware and stay healthy!