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Pre natal yoga poses

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Yoga is an excellent way to improve your health during pregnancy. Prenatal yoga increases agility, strengthens the bones and muscles, stabilizes pelvic muscles and eases labour. Apart from these, the postures keep your mind fresh and improve blood circulation in your body which is healthy for your baby indeed.

We have suggested some basic postures that you can try at home to get the desired benefits.

Easy Seat (Sukhasana)

You sit on the mat, with your knees bent in the front. You can rest your hip on cushions or pillows so that no pressure is exerted on the tailbone. Make sure you rest on your legs. Stretch your arms and rest your palms on your knees. Keep your back and spine straight. Close your eyes. Gently breathe in and breathe out (through nose, teeth, and tongue).

Bound Angle Pose (Badhakonasana)

Commonly known as the butterfly pose, it acts as a hip opener. Sit in Easy pose without crossing your legs. Instead touch your heel to heel by bringing your feet in the front. Sit straight and hold your feet with your hands. Now flap your thighs towards the ground up and down like wings of a butterfly. Make sure your tummy is not squeezed. Maintain normal breathing.

Child Pose (Balasana)

This is an excellent relaxation technique for pregnant mothers and it helps to get rid of back discomfort. Take Easy seat posture on the floor. Keep some blankets and pillows in front of you. Join your hands together and raise them in the air by taking breath in. Hold your breath and count for 10 seconds. Stretch your joined hands in the front and lean forward to rest your chest on the blanket. Keep releasing your breath without squeezing your abdomen.

Hero Pose (Virasana)

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Try the posture carefully as your increased body weight may exert pressure on your legs. So always keep some pillows between your legs for support. Slowly kneel on the yoga mat. You legs will be stretched back and pressed against your hips. The top of the feet will rest on the floor and you have to support your body. Keep your back straight and gradually bring your arms behind to touch your feet. Inhale and exhale normally.

Other Prenatal Yoga Poses

There are several other prenatal yoga postures meant for holistic wellbeing of pregnant women as well as the baby growing inside the womb. They are excellent remedies for reducing low back pain, bringing about flexibility and strength in the body, de stressing and for proper positioning of the baby. It is also important for you to know the right way to breathe while performing the prenatal exercises.

Apart from those mentioned above, there are several under techniques that can be useful during pregnancy. They are:

  • Sideways Swing (Parighasana)
  • Cat and Cow Pose (Marjaryasana and Bitilasana)
  • Warrior I Pose (Virabhadrasana I)
  • Bridge Pose (Setu Bandhasana)
  • Downward Facing Dog (Adho Mukha Svanasana)

Make sure you try the prenatal yoga techniques under the guidance of a trainer. Do not force yourself if you are uncomfortable. Perform the movements gradually, balance and support your body properly while exercising.

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Written by: Saptakee sengupta
Date last updated: January 17, 2015