Best yoga poses for pregnant

Best yoga poses for pregnant

Physical activity is essential for both the mother and the developing fetus during pregnancy. I practiced yoga the entire time I was pregnant, and once my daughter was born, I switched to combined courses.

Yoga lowers stress, develops a healthy hormonal foundation, strengthens the muscles for birthing, teaches you how to deliberately tighten and relax them, and boosts your mood. This is crucial during pregnancy because a woman is in charge of both her unborn child and herself.

Best yoga poses for pregnant

Viparita Karani at the wall

opens the chest, eases minor back discomfort, and relaxes the neurological system. avoids varicose veins and relieves fatigue and cramps.

The roller should be positioned along the wall 10 to 15 cm from the baseboard. There is a folded blanket behind the roller.

Place your thigh on the wall while sitting sideways on the roller.

Leaning on your hands, extend your body. Leaning on the wall, raise one leg. Lean on the wall with your buttocks and raise the other leg.

Place your shoulders and head on the floor after placing both of your feet on top. The buttocks and backs of the legs should be in close touch with the wall. your chest, please.

Put your hands behind your head and breathe easily. Lower your legs after holding the position for 5–6 minutes.

Baddha Konasana (Butterfly Pose)

stimulates the pelvic region’s blood flow. lowers back ache. strengthens the bladder and aids in urinary system issues. eases the agony of childbirth.

• In a sitting position, connect your feet, spread your knees to the sides. Take your toes with your hands.
• Inhale and lower your hips to the floor, and reach up with the top of your head. Lower your shoulders and pull back, push your chest forward. Press your knees into the floor, opening your hips.
• Continue to open your chest and keep your back straight. Exhale and gently push your body forward.
• Spread your knees apart as much as your internal ligaments and your own stretch of the thigh muscles allow.

Malasana (Garland Pose)

Improves elasticity and mobility of the femoral ligaments, effectively relieves pain from the sacral area during pregnancy and childbirth. Recommended to be performed during childbirth. Promotes the baby’s position for childbirth. During the second and third trimester, practice the position only after consulting a doctor. Avoid pressure on your stomach.

• Place your feet at a distance of 50 cm. Spread your toes apart, and place your feet shoulder-width apart or wider so that your stomach fits freely between your knees.
• Place your weight on your heels and squat slowly. Bring the body up slightly, feeling the back lengthen.
• Fold your palms in front of your chest and slightly push your knees apart with your elbows. Hold this position for about 30 seconds. Make sure that your heels rest on the floor.
• Breathe calmly. As you inhale, release your pelvic floor muscles, and as you exhale, pull them up.

Marjariasana / Bitilasana (Cat-Cow Pose)

Relieves back discomfort, helps to increase the space between the vertebrae Can be performed even during childbirth

• Get down on all fours to a table position with your palms under your shoulders, knees hip-width apart.
• We take a breath, raise our head, and look at the ceiling, arching our back as much as possible.
• Exhale and round your back, tucking your tailbone and lowering your head down, trying to see your navel.
• We repeat several times, bending the back while inhaling while exhaling, rounding, and lowering the head.
• After completing the cat/cow ligament, rest in the baby’s pose.

Balasana (Child pose)

Gently stretch the lower back, thighs, lower legs, and ankles. Massages and tones the internal organs. Improves digestion and removes toxins. Calms the nervous system, relieves fatigue.

• Sit on your knees and lower your head to the floor in front of you.
• Place your palms where it is convenient for you: stretch forward next to your head or stretch along your torso to your knees.
• Relax, breathe, and open your heart to peace and quiet.
• Stay in this position for 30 seconds to 5 minutes.

Best yoga poses for pregnant

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