Yoga: It is this ancient form of excercise that has contributed in the all encompassing living of people in the most regular and trusted path since years. Yoga resemble a profound course to a relaxed mind and sound & healthy body.
In times of pregnancy, when ladies are battling emotional episodes at different levels, weariness and sickness, painful leg cramps and breathing issues; yoga excercises , techniques and posture facilitate every such condition guaranteeing a time of mitigated nine months took after by a easier labour and smooth delivery.
Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage.
Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.
1. Palm Tree:-
Imagine you are a palm tree swaying in the wind. Benefit of this pose are stretches and strengthens the torso. Stand upright, raise your arms overhead and interlock your fingers. Now stretch slowly and gently to the right and then the left, imitating the swaying movement of a palm tree.
2. Chair Bend:-
Reach forward with your hands, with a chair for support. Benefit of this pose are stretches the back and legs. Stand tall in front of a chair. Lift your arms and reach towards the chair; press your palms on the chair. Keep your back straight and bend from your hips. Hold. Return to standing position.
3. Cat-Camel Pose:-
Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky (this slide). Exhale and round your back as you tuck your chin in toward your chest (next slide). Sit back on your heels into Child’s Pose and relax for 1 breath. Repeat sequence 10 times. Remain in Child’s Pose for 5 slow breaths to cool down. You can use this move during labor.
4. Butterfly Pose:-
The Benefit of Butterfly Posture is it increases mobility of the hip joints and stretches the inner thigh. Sit with your legs outstretched on the mat. Bend your knees and bring your feet in as close as possible, towards you. Bring the soles of your feet together. Keep your spine straight and gently move your legs down and up, resembling the movement of a butterfly as it flaps its wings.5. Child Pose:-
Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky. Exhale and round your back as you tuck your chin in toward your chest (previous slide). Sit back on your heels into Child’s Pose and relax for 1 breath (this slide). Repeat sequence 10 times. Remain in Child’s Pose for 5 slow breaths to cool down. You can use this move during labor.6. Breathing:-
Sit erect on a pillow in a comfortable, cross-legged position, your hands on your lower belly. Close your eyes and breathe deeply through your nose, keeping your face and jaw relaxed. Focus on relaxing your pelvic-floor muscles. Exhale slowly and repeat.