Yoga in pregnancy: During the second trimester of pregnancy, the remarkable effects of the following yoga postures show the power of yoga for ensuring a smooth pregnancy, natural childbirth, and restoration of body shape after childbirth.
1. Flapping fish pose
- Helps to stimulate digestion and relieve constipation
- Relaxes nerves of the legs
- Ideal posture for relaxing and sleeping during such conditions
- Helps to relocate excess weight around
Lie on your stomach with your hands resting under your head and fingers interlocked. Now bend your left leg and bring the left knee close to the ribs. Keep your right leg straight. You can twist the arms to the left and rest the left elbow on the left knee, if you do not feel comfortable to rest it on the floor. Rest the right side of the head on the right arm. Relax in the final pose for some time and then change the sides. You can also support your head and bent knee on a pillow for added comfort.
- Improves digestive functions
- Relieves stomach ailments like hyperacidity
- Alters blood flow and nervous impulses in the pelvic region
- Provides strength to pelvic muscles
Go down on your knees with legs together and toes pointing out behind you, and sit back on your heels. Your big toes (or big toe joints) should touch with heels apart, and the spine should be straight. Now place your hands palms down on your thighs and keep your head and eyes straight looking ahead. This posture can be held for long periods of time but start with two repetitions.
3. Hand Raising Pose
- Helps to reduce stiffness from the shoulders and upper back
- Improves breathing capacity and blood circulation Improves the oxygen supply to the body, especially to the brain.
Stand straight with your spine erect and feet together, arms hanging on the sides. Cross your hands in front of you and raise your arms over the head with inhaling. At same time bend head slightly backward and look up at the hands. Breathe out and spread arms out to the sides at shoulder level. Inhale and reverse the movement, then return to the original position with an exhale.
4. Spinal Bending pose
- Relaxes the hamstring, inner thigh
- Extends the muscles of the sides of the body
- Makes them stronger and flexible
Lie on your right side with resting your left leg on right leg. Bend right arm and set the elbow on the floor. Support your head on the palm of your right hand. You can place the left arm either on left thigh or on floor in front of you. Now, raise the left leg as high as possible, and try to touch your big toe with your left hand. Now change the side and repeat the action on other side.