Safe & Effective Prenatal Yoga Poses:
Pregnancy is a special and overwhelming feeling in every woman’s life as the body prepares to give birth to a child. During this stage, the expectant mother experiences fulfilling happiness, discomforts, and challenges due to hormonal changes. At the same time, you may struggle with stress, cramps, nausea, sickness, mood swings, constipation, and many others. To overcome all these hurdles, prenatal yoga is the best option to be strong physically and mentally. Here, let’s look at 5 effective prenatal yoga poses for pregnant women.
Why Prenatal Yoga is essential for pregnant women’s?
Indulging in prenatal yoga poses during pregnancy helps to:
- Relieve tension and stress.
- Relax your mind and body.
- Alleviate morning sickness.
- Decrease painful leg cramps
- Strengthens pelvic floor muscles
- Enhances the overall labor experience
- Reduce nausea and back pain.
- Boosts production of breast milk
- Enhances sleep
- Improves blood circulation
Yoga poses for pregnant women:
Tadasana (The Mountain Pose):
Tadasana, also known as a mountain pose, is a simple standing posture where you need to stand tall by keeping your feet together and pointing your hands towards up, keeping your spine straight. This yoga pose improves balance and focus, increases strength and flexibility, and relieves back and neck pain.
Marjariasana (Cat Stretch):
Marjariasana, also known as the cat or cow pose, is beneficial in the third trimester. For this prenatal yoga pose, keep your head straight and bend on your knees. While doing this yoga posture, inhale deeply and uplift your chin. Stay and hold for at least 30 seconds, and get your chin close to the chest. This posture boosts blood circulation, stimulates digestion, relieves anxiety and tension, and improves spine mobility.
Konasana (Triangle Pose):
Konasana, also known as triangle pose or extended side angle pose, is a foundational prenatal yoga pose that offers numerous benefits for the body and mind. It helps to strengthen the legs, alleviates tension and leg cramps, promotes stability and balance, improves spinal health, enhances respiratory function, stimulates circulation, and relieves stress and anxiety.
Badhakonasana (Butterfly Pose):
Badhakonasana, commonly known as Butterfly Pose, is a prenatal yoga posture that offers excellent benefits to the body by strengthening the pelvic region. Simply sit on a mat, club your feet in the form of Namaste without leaning, and make the movements as a butterfly. This yoga posture strengthens the legs, alleviates tightness, stimulates the abdominal area, improves circulation, and reduces stress and anxiety.
Agnistambhasana: The ankle-to-knee pose
When it comes to prenatal yoga poses, Agnistambhasana, commonly known as the ankle-to-knee pose, is an effective yoga pose that helps to increase flexibility and opens up the groin and hip area by relieving lower back pain.
For this, sit on the floor, bend your right knee, place your left ankle on top of your right knee, and then bend your left knee and place your left ankle on top of your right knee. It looks like crossing the legs; stay in position for at least 1 minute and breathe deeply.
The recommended prenatal yoga poses for pregnant women help to stay calm and strengthen throughout the pregnancy. However, if you experience any kind of discomfort, consult your doctor immediately. You can also look at our blog on yoga poses to stay cool and refreshed this summer and enjoy it.