Yoga Asanas: Pregnancy changes you. Apart from the bloated belly and becoming a mom, there is much physiological and emotional turbulence that occurs during the journey. Putting on weight, experiencing headaches and mood swings, it’s all going down, and it seems like you have no control over it.
Well, yes and no! You can’t control the majority of these symptoms, but you can alleviate some of them by practicing pregnancy yoga. It is an excellent way to help your body ease and relax during your pregnancy months. And, if you would like to try some yoga poses that are especially good for you while you are pregnant, read our post here.
Yoga Asanas While You Are Pregnant:
Yoga is a natural and safe way to keep you healthy, and in shape, when you are pregnant. It helps you relax and also keeps the many pregnancy aches and pains away. It will not only help you physically but also emotionally and mentally.
1. The Extended Side Angle Pose
- Stand up straight and open your feet in such a way that they are placed at an equal distance coordinated to your shoulders.
- Now bend one leg at the knee while you extend the other leg sideways. Make sure you keep a strong grip so that you do not slip.
- Now raise your arm from the side where you have extended your leg and stretch your arm upwards. Keep it straight and stretch it towards and above your head.
- Bend your other hand at the elbow and place it on the knee that you have bent earlier. Keep the palm open and facing upwards.
- Hold the pose for a few seconds or a minute, as you are comfortable. Release and go back to your original position.
- Now repeat the same by exchanging the position of the sides.
2. The Twisted Pose, Or Vakrasana
- The asana will help to relax and gently massage the areas around your legs, hands, neck and your spine, as well as the organs in your abdomen.
- Sit down straight and stretch your legs out in front of you.
- Breathe in slowly and stretch your arms upwards at your shoulder level. Make sure that the palms face downwards.
- Now breathe out slowly and very gently twist your body to a sideways position. You will have to make the twist from your waist area. Turn from your left side to your right side from the waist and move your hands and your head together to the same side.
- Try to take your arms as much to the back as you can, without feeling uncomfortable.
- Make sure that you do not bend your knees.
- Breathe in slowly and come back to the original pose. Repeat with the other side.
3. The Chair Pose Or Utkatasana
- Yoga asanas during pregnancy will help to strengthen the muscles in your thigh and pelvic region.
- Stand straight and place your feet apart at a distance of about 12 inches and parallel to each other.
- Breathe in slowly and push your heels upwards. Push your arms upwards at your shoulder level.
- Make sure that your palms face downwards as you do so.
- Now breathe out slowly and sit on your toes in a squatting pose. If you feel any discomfort, you can stand while keeping your feet flat instead.
- If you are squatting, breathe in slowly and rise up gently. Try and rise up on your toes.
- Now breathe out and bring your hands and heels down.
4. The Squat And Rise Pose, Or Utthanasana
- The asana will help to strengthen the muscles of your thighs, uterus, back and ankles.
- Stand straight and keep your feet apart by a meter. Make sure that your toes are turned outwards.
- Lock in your fingers and place them in front of your body. Do not stress your hands.
- Slowly bend your knees and bring your hips down.
- Now straighten your knees and come back to the original position.
5. The Thunderbolt Pose Or Vajrasana
- The asana will help to improve your digestion and prevent constipation, which is a common pregnancy problem. It will also help to strengthen the muscles in your pelvic region.
- Sit down on the floor in a kneeling position.
- Touch your big toes together and place the heels separately.
- Place your hips in such a way that you sit in the middle and the heels touch the sides of your hips.
- Put your hands on your knees with the palms facing downwards. Keep your back and head in a straight posture.
- Hold the pose for a few minutes and relax.
6. The Full Butterfly Pose, Or PoornaTitali Asana
- The asana will help you to relax your legs and ease any signs of tiredness. It will also help to release any tension and stress from the muscles in your inner thighs.
- Sit down in a comfortable position and stretch your legs outwards in front of you.
- Bend both your legs at the knees and bring the soles together, so that your legs touch each other.
- Try and place the heels as close to your body as you can do comfortably, without feeling any pain or discomfort.
- Relax your inner thighs and hold your feet with both hands.
- Slowly bounce your knees in an up and down motion. You can use your elbows to press down your
legs,so that you don’t have to exert any force.
- Repeat 10 to 20 times and relax.
7. The Ankle Crank Pose
- The asana will help to ease any stiffness and pain you feel in your ankle and feet.
- Bend your right leg at the knee and place your right foot on the left knee.
- Hold the toes of your right leg with your left hand and hold your right leg with the other hand.
- Move your right ankle in a wide circular motion and do about ten rotations in each direction.
- Stop and repeat with the other ankle.