Pregnancy is a wonderful time in a woman’s life as she prepares to become a mother. However, a woman’s body starts to experience discomfort during that time because of hormonal changes. As a result, she may struggle with mood swings, nausea, weariness, breathing problems, and incapacitating leg cramps. Thus a woman must take good care of her diet and follow an exercise regimen.
Prenatal yoga is known as a safe and beneficial exercise for expectant mothers and has grown in popularity among women today. It is highly advised because its gentle movements and steady breathing techniques help maintain bone health, tone muscles for better blood circulation, relax the nervous system, balance the body, keep the skin supple, and lower stress.
Prenatal Yoga Poses to Strengthen a Woman’s Pelvic Muscles
1. Marjariasana (Cat Pose/Cow Pose)
Women are advised to practice this prenatal yoga during the first and third trimesters.
- Majariasana involves a series of movements that stretches the spine and let the belly hang, which helps release the tension.
- It can also assist in repositioning the infant for an ideal delivery.
- If a woman experiences ‘back pain’ during her labour, this might help her ease the pain.
- It enhances blood flow, ensuring proper nutrition for the reproductive organs.
The Steps to Take Are as Follows:
- Bend down on your knees until they are touching the ground and form a table where your hands and feet should represent the table’s legs and your back tabletop.
- Keep your arms perpendicular (at 90 degrees) to the floor with your hands aligned with your knees. It marks your starting position.
- Stare straight ahead and bend your spine slightly in a concave fashion. Keep the posture for 30 seconds while maintaining a firm buttock and expanded lower abdomen.
- Now, take a big breath and raise your head while pressing downward pressure on your spine. Hold your breath for about 3 seconds.
- Exhale and lower your head, which will stretch your spine in an upward direction.
- Then, slightly contract your expanded abdomen and pull in your buttocks. Leave your head tucked between the arms and your chin touching your chest.
- Hold the posture for 3 seconds, relax, and repeat three more times.
2. Konasana (Angle Pose)
Konasana yoga for pregnant women is advised during their first trimester (first 12 weeks).
- It strengthens the uterus and aids in the healthy operation of the ovaries.
- It helps relieve constipation, a typical pregnancy symptom.
- The angle position also reduces the pressure of extra pregnancy weight and stimulates circulation by massaging the calves and feet.
The Steps to Take Are as Follows:
- Place your feet 24 inches apart and stand straight. You can use the wall as support.
- Inhale, then raise your left arm while maintaining a straight elbow.
- Stretch your arms up and then bend your body to the left.
- Exhale and put your hand down. Repeat the process on the other side.
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3. Virabhadrasana (Warrior Pose)
This prenatal yoga pose is considered safe during the second and third pregnancy trimesters.
- Virabhadrasana helps tone and strengthen the arms, legs, and lower back.
- It helps in blood circulation and respiration.
- The warrior pose promotes body awareness and the connection of the body and mind.
- It enhances stability and improves mental health.
The Steps to Take Are as Follows:
- Keep your feet hip-width apart.
- Make a pivot with your left foot and point your right foot forward. Your right foot’s arch and your left foot’s arch must line up.
- Lunge forward by bringing your pelvis down.
- Lift your arms upward with the palms facing up while inhaling.
- After exhaling, bend your right knee and align it with your ankle. At the same time, parallel your right thigh with the ground.
- Look across your right hand with your head turned to the right. Hold the pose and breathe a few times.
- As you inhale, extend your right leg.
- Exhale while lowering your arms. Repeat on the other side.
Make sure to practice the position in front of someone or next to a wall for stability. As your due date draws closer, narrow your feet to lessen the pressure on your pelvic floor.
4. Trikonasana (Triangle Pose)
Trikonasana is usually practised by pregnant women during the second and third trimesters. The modified triangle pose yoga during pregnancy helps women to restore their balance since their centre of gravity frequently changes and weakens over time.
- The posture supports the lower back and encourages smooth delivery by stretching and opening the hips.
- It enhances the digestive function of pregnant women.
The Steps to Take Are as Follows:
- Start with this prenatal yoga by facing forward.
- Move forward with one foot and align the edge of your other foot backwards. Your back foot should be perpendicular (at 90 degrees) to your front foot, and your front toes should face forward.
- Open your chest by spreading your arms into a “T” form and moving your shoulders away from your ears.
- Inhale, then gaze down at your feet and reposition your pelvis backwards.
- Place your front hand on the inside of your leading foot.
- Lift your pelvic floor by raising your other hand toward the sky.
- Breathe out as you lean forward.
- Breathe deeply around 3 to 5 times and return to your normal posture.
- Now, repeat the process with the other leg.
5. Badhakonasana (Butterfly Pose)
This prenatal yoga pose is advised during the latter trimester of pregnancy, as it is one of the most effective yoga poses for women to trigger labour.
- The butterfly pose helps open your hips and improves the flexibility of the groin and inner thighs, which helps reduce pain.
- It reduces fatigue and aids in a straightforward delivery when practised until the latter trimester of pregnancy.
The Steps to Take Are as Follows:
- Sit up straight. To support your back, place cushioning beneath your buttocks or lean against a wall.
- Bring the soles of your feet together while bending your knees.
- Gently lower your knees to the ground.
- Bring your feet near to your torso as is comfortable for you.
- Put your feet firmly on the ground and wrap your ankles and feet with your hands.
Take Away
Prenatal yoga is considered helpful for the mother and baby throughout the pregnancy. However, before beginning prenatal yoga, getting a medical opinion is advised to understand which yoga poses to practice and when. It is also essential to learn the proper asanas from a certified yoga instructor to avoid issues and have a smooth and safe pregnancy.
