Practicing yoga and pranayama when pregnant
Pregnancy is a time when the body and mind are preparing for a new creation. It is a one-of-a-kind and priceless life experience. It is critical to maintain your health in this state, and the best way to do so is to incorporate yoga and pranayama into your daily practise. Yoga and Pranayama can assist you in having a healthy pregnancy and delivery.
Always practise yoga and pranayama slowly and deliberately. Yoga and pranayama help to relax and strengthen your body while also assisting with physical changes and shortness of breath during pregnancy.
Before beginning yoga and pranayama during pregnant, seek permission from your doctor or a yoga teacher, or hire them as a trainer. They will be able to tell you which is best for your body based on this. Some critical things to avoid doing while practising –
- Avoid asanas that exert strain on the abdomen.
- Maintain a wide open stomach.
- Concentrate more on deep breathing.
- Perform the exercises in accordance with your body’s needs.
So today we will discuss the benefits of yoga during pregnancy, as well as the types of yoga and pranayama you should do.
- Yoga’s Pregnancy Advantages
- Pregnant women’s yoga positions
- Pregnant women’s pranayama
- Yoga safety precautions during pregnancy
- Other yoga poses to avoid when pregnant
Yoga’s Pregnancy Advantages
- Yoga’s breathing practise offers extra oxygen to the body, which is especially crucial during pregnancy.
- The foetus benefits from oxygen-rich blood after practising yoga.
- During yoga practise, your mind becomes entirely peaceful and stress-free. This tranquilly reaches your child, allowing you and your child to remain physically and psychologically well.
- During and after pregnancy, the groyne and pelvic muscles weaken. Yoga practise on a regular basis keeps them toned and healthy.
- Gentle toning and stretching help your body prepare for the baby both during and after pregnancy.
- Yoga asanas assist in keeping the body supple. These expand up the pelvic area, relieving tension around the cervix. Yoga helps the mother prepare for childbirth.
- Yoga can help with symptoms such as morning sickness, leg cramps, swollen ankles, and constipation.
- Yoga asanas aid in the mother’s recovery even after birth.
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Pregnant women’s yoga positions
Exercising is really crucial throughout pregnancy. The yoga exercises listed below may be difficult for you, but practise them under the guidance of an instructor.
First and foremost, sit on the ground with your knees bent. Now, bring your hands forward and carefully place them on the ground.
Tilt your stomach down towards the ground and raise your neck as much as possible. Hold this position for a few minutes. After a few minutes, lift the waist upwards and bring the head between the two hands, tilting it downwards. Hold this position for a few minutes. You can also adjust the time based on the capacity.
The Advantages of Marjari Asana –
- This will help to make your spine more flexible. This asana is beneficial because it supports the load on the waist during pregnancy.
- This asana strengthens the abdominal muscles.
- The circulation of blood improves.
- It also provides adequate nutrition to the reproductive organs.
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To begin, stand upright with both feet together. Raise your right hand and keep your left hand connected to your foot. Now, with your right hand, rotate your body as far to the left as possible. Hold this position for a few moments. You can also adjust the time based on the capacity. Then, with your right hand, straighten your torso and stand upright with both hands on your feet.
Konasana Advantages –
- Your spine will remain flexible if you practise this asana.
- This will stretch your physique.
- This asana also helps with constipation, which is the most prevalent ailment during pregnancy.
2nd Virabhadrasana –
First and foremost, stand up straight. Now, move your left foot forward and your right foot backward as illustrated in the illustration, but only to the extent of your ability. Raise both of your hands, straighten them completely, and turn your palms upwards. Stay in this state for a few minutes or longer depending on your ability.
Virabhadrasana Advantages –
- Because the possibilities of falling during pregnancy are high, practising this asana keeps your body balanced.
- It works to tone the shoulders, legs, and lower back.
- This asana improves your stamina.
- This will aid you in your delivery.
Trikonasana (Trikonasana) –
First and foremost, keep your back straight. Now open the legs and step forward with the left foot. Maintaining a straight right leg, tilt the torso and place the left hand on the toe or knee of the left foot. And raise your right hand. Turn your neck towards your right hand as well. Follow this procedure to the best of your ability.
Trikonasana Advantages –
- This position keeps you emotionally and physically balanced.
- Stretches and opens the hips, which is highly helpful during pregnancy.
- Back discomfort and strain are relieved.
Asana Badhakonasana –
First, take a seat. And connect the soles of your feet as shown in the picture. Now, with your hands, grip the toes or toes. Then, for a few minutes or until the capacity is reached, carefully move the legs like a butterfly.
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Advantages of Baddhakonasana –
- It stretches the hips and the area between the abdomen and the thigh.
- Stretches the thigh and knees while also relieving discomfort.
- Removes tiredness.
- Delivery convenience.
Across from Karni Asana –
Take a wall as a support for this asana. To begin, lay down like a wall with your knees bent. Slowly raise your legs upwards. A padded pillow should be positioned beneath your hips and waist to keep them from immediately touching the hard ground. Relax your neck and shoulders. Keep your hands to the side and your palms facing up. Breathe easily for five minutes in this position, then gently exhale. You can set the time of the stage based on your skill.
Viparita Karni Asana Benefits –
- This asana helps to ease back pain.
- Increases blood flow to the pelvic region.
- Reduces ankle swelling and varicose veins, both of which are common symptoms of miscarriage.
First and foremost, sit up straight. Make a small space between your feet and keep your hands away from your body. Keep the palms of your hands facing up. Then, close your eyes. Now, slowly exhale and take a deep breath. You can repeat this method indefinitely.
Shavasana Advantages –
- Pregnant women should monitor their blood pressure continuously.
- This asana maintains your body comfy and your cells healthy.
- This asana is a natural pain reliever.
- Pregnant women should avoid taking pain relievers.
- This asana relieves stress.
Nidra Yoga –
First and foremost, sit up straight. Make some space between your feet and keep your hands apart from your body. Turn the palms of your hands up. Then shut your eyes. Now, slowly exhale and take a deep breath. You can repeat this method indefinitely.
Yoga Nidra’s Advantages –
- It provides pain alleviation.
- Stress and anxiety are reduced.
- Aids in the regulation of blood pressure.
- It relaxes all of the cells in the body and prepares it for birth.
- Pregnant women’s pranayama – Pregnant women’s pranayama
Pranayama assists in the release of unpleasant emotions such as rage and irritation. Reduces stress and maintains mental clarity.
Pranayama Bhramari –
First, sit in a comfortable position. Place both hands’ fingers towards the eyes or on the head. Close the ears gently with your thumb. Take a deep breath in and out now. While doing this, make a buzzing sound like a fly. Continue this technique to the best of your ability.
The Advantages of Bhramari Pranayama
- Controls blood circulation.
- Provides headache relief.
Pranayama for River Purification –
First, sit in a comfortable position. Bring your right hand near your nose, press the nose with your thumb from the right side, and breathe from the left side. Then, to exhale, seal your left nostril with your finger. Your left hand should be on your left foot. Follow this procedure to the best of your ability.
The Advantages of Nadi Shodhana Pranayama
- Keeps the mind at ease.
- Maintains bodily temperature balance.
- This pranayama enhances oxygen supply.
- This aids the baby’s development in the womb.
Yoga Precautions During Pregnancy
- During the developing stages of pregnancy, avoid asanas that impose pressure on the abdomen.
- In the first trimester of pregnancy, perform yoga asanas while standing. This will help to strengthen your legs while also increasing blood circulation. This will also alleviate foot cramps.
- Avoid doing asanas for an extended period of time during the second and third trimesters of pregnancy to avoid exhaustion. Do breathing exercises or meditation instead.
- Avoid practising yoga until you are between 10 and 14 weeks pregnant, as this is a critical time.
- Avoid positions that put your body in a blind stance.
- Perform the asana in accordance with your body’s needs.
- Make careful to observe these yoga guidelines.
Other yoga poses to avoid when pregnant
Pregnant women should not take this lightly –
- Matsyendrasana (Ardha Matsyendrasana)
- Shalabhasana Viparita
Please check your doctor before beginning yoga during pregnancy to ensure that it is safe for you. If you practise yoga, do it under the supervision of a qualified guru.