Motherhood is unbelievably beautiful! It’s a period of pure joy and ecstasy. The feeling of carrying a little soul within is magnificent. It’s a momentous time in a woman’s life and the feelings she experiences are guaranteed to be as big as the love of her for the child.
Every day brings in a new joy, adventure, and the new mom may find herself experiencing sensations never felt before. Nausea, fatigue, food cravings, backache, and so much more are some of the happenings pregnant women have to deal with. Thankfully, the discipline of yoga is here to internally and externally benefit the would-be mothers and help ease the pesky pregnancy symptoms like lower back pain, bloating, mood swings, etc. The prenatal yoga is a mild exercise that offers the opportunity to slow down, makes you aware of the life growing inside you and helps you connect with your baby. The practice of gentle yoga poses builds strength in the legs, back, eases labor pain, and makes you physically stronger and emotionally healthier.
Given below is the list of seven best yoga postures for pregnant women. Take a careful glance at the pointers below:
1. Mountain Pose (Tadasana): Warm up the muscles and release all the back pain by standing in the Mountain Pose.
How to do: Stand on a yoga mat with feet hip-width apart. Evenly distribute the weight across the balls of the feet. Breathe steadily and deeply. Focus on the present moment. Lengthen your spine and draw your shoulder blades away from the ears. Raise your hands overhead and join them together. Softly gaze in a forward direction.
2. Triangle Pose (Trikonasana): Strengthen your entire body with a regular practice of Trikonasana.
How to do: Stand with your feet wider than your hips and hands on the posterior. Turn the right foot out and left toe and fingers in. Fold to the right side over the right hip. Bring the right arm down to the right foot and rest the hand on the hand on the ground beside the foot. Extend the left arm up to the ceiling. Turn your head to gaze at the right thumb.
3. Child Pose (Balasana): Your hips and lower back shall surely love this resting pose as they bear the maximum weight throughout the pregnancy.
How to do: Kneel on a yoga mat. Widen your knees 2-3 inches apart. Draw your abdominal muscles in and sit back on your heels. Inhale, bend your back and wrap your torso over the thighs. Tuck the chin towards the chest and comfortably rest the forehead on the ground. Keep your eyes closed. Hold the pose for 60 seconds.
4. Extended Puppy Pose (Uttana Shishosana): Melt away all your stress, fatigue through this rejuvenating pose and embrace a sense of calmness.
How to do: Begin in a table-top position with your feet relaxing on a yoga mat. Slowly, walk your hands in the front and lower your chest to the ground. Keep your knees hip-width apart and arms shoulder-distance apart. Release your forehead towards the ground. Lengthen your spine and relax your neck.
5. Easy Pose (Sukhasana): Delve into this meditative pose and build a strong connection with your baby.
How to do: Sit straight on a yoga mat. Cross your legs at the shin. Your feet should rest underneath the opposite knees. Balance your weight across the hips, elongate your spine, and relax your neck. Place the hands on the knees in Gyan Mudra. Breathe rhythmically.
6. Bound Angle Pose (Baddha Konasana): Bound Angle pose releases pain from the hips, pelvis, groin and lower back.
How to do: Sit upright on a yoga mat. Bend your knees and hold your heels. Gently pull them towards your pelvic region and bring the soles of your feet together. Let the knees drop open wide on the floor. Grasp the feet in your hands. Remain in this pose for 30 seconds.
7. Corpse Pose (Savasana): Finally relax and revive yourself in the corpse pose.
How to do: Lie down on a yoga mat. Spread your legs few inches apart. Do not hug the arms by your side. Close your eyes and breathe.
These prenatal yoga poses shall help the expectant mothers get the right balance, rest, and stretch required to help the mothers and their baby undergo a wonderful and safer gestation period.