In my first part of the blog, we got to know how beneficial it is to follow yoga during pregnancy. In this second part, I shall tell you which prenatal yoga poses should be done to get fit during pregnancy and a good post-delivery recovery.
Start with breathing always, close your eyes and breath in through the nose and breath out through the mouth continue for 3-5 minutes.
Diaphragmatic breathing
Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
As you breathe in and out feel your hand over the diaphragm move out and in.
Cat and Camel
- Begin on your hands and knees, knees under hips, hands under shoulders.
- Round your back up towards the ceiling, drop your head slightly, tuck in your buttocks.
- Come back to neutral position.
- Let your belly lower towards the floor creating an arch in your back.
- Keep your head up slightly, with your eyes looking straight ahead.
- Alternate between poses.
Make it easier: For painful knees, fold a towel or blanket under the knees. For painful wrists, place fists instead of palms on the floor.
Butterfly Pose
- Keep the spinal chord and the neck straight.
- Breathe natural and easy.
- Bend both the knees.
- Bring the soles of the feet together and place them up to the crotch area.
- Grasp firmly both the paws with your hands.
- Do not allow the heel to be raised.
- Keep the torso above waist including the neck straight.
- Place the elbows on the thighs.
- Inhale deep and press both the thighs downward with the elbows effortlessly.
- Remove your hands from thighs and try to raise the knees without any support; exhale breath.
Kegel’s Exercises
It is done to tone up pelvic floor muscle. It can be done in any position sitting standing and lying however you are comfortable. Contract your pelvic floor muscles as you would to stop urine flow for 5 seconds and then relax the muscles for 3 seconds. This muscle fatigues quickly so only do five to ten repetitions at a time. Do not hold breath anytime, breathe normally while doing this. Repeat the set of 10 at least twice a day.
Goddess pose
- Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45-degree angle.
- Bend your knees deeply out the sides and sink your hips down to the height of your knees.
- Bring your arms out to shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here.
- Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged.
- Stay here for 30 seconds to one minute
Warrior Pose
Stand with both your feet roughly three feet apart. Place the right foot in front of the left foot. Hold your arms out to the side with your palms down and arms extended and straight. Turn your left foot out to the side and your right foot in. Lunge forward gently, bending your left knee as you keep your right leg straight. Hold the pose as your legs stretch. Return to the original position then switches legs.
Seated Bend Pose
Fold toward the center and keep both feet flexed. Open your right shoulder and extend your arm up as you exhale. Fingertips should reach towards your opposite toes. Inhale, lengthen your spine and press deeper to exhale. Inhale and once again come to a seated position as you exhale.
Note: each exercise should be repeated 10times (1 set) per day.
Walking
Walking is a great way to become physically fit. If you have not been a fit person, then start with slow walks that are less strenuous to the body.
Expecting women can start with slow walks for a cardiovascular workout. Walking for a few minutes every day is safe and easy.
30 minutes of walking three days a week is a good routine, for best results club it with 30 minutes of your favorite exercise.
So try this prenatal yoga and share your experience with your friends and family. Be the force
Hey, thanks for sharing the info. These yoga poses will help in my pregnancy I am one month pregnant and the doctor has asked me to exercise. One of my friends who had taken pregnancy yoga training at the time of their pregnancy also went to India. He had taken training from a Yoga Center named AYM in Rishikesh, he also suggested me to take training from there, So,next month I was taking training in that center. I hope that your stated yoga poses help me in my pregnancy. Thanks for sharing it. 🙂
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Yoga is a very understated commodity when it comes to pregnancy. Has so many benefits that people don ‘t realise. As a level 4 qualified PT, I would suggest people start yoga in the early stages of pregnancy to allow the body to acclimatise, this all depends of course on the individuals level of fitness and past interactions with any forms of exercise. Great post, look forward to seeing more!
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Thanks for sharing this valuable information.you may also visit Nirvana Yogasthal which is one of the best Yoga school in Rishikesh.
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I’m a big believer in doing yoga during pregnancy, especially when you are in the last tri-mester.
Might sound strange, but it does help, plus I have heard it can help get the cervix ready for child birth?
This is yet another amazing benefit of yoga!!
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I was excited to arrive as the space is so beautiful and I was excited to practice with others. But the class was so bad. Teacher seemed very inexperienced but he missed at least 7 poses on one side. He was very unprofessional.
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