GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

March 9, 2022 By GOQii 194 Comments

Important Exercises & Yoga Poses To Be Done During Pregnancy

yoga during pregnancyIn my first part of the blog, we got to know how beneficial it is to follow yoga during pregnancy. In this second part, I will tell you which prenatal yoga poses should be done to get fit during pregnancy and a good post-delivery recovery. Let’s dive into it!

Exercises & Yoga Poses To Do During Pregnancy

Before you begin, start with breathing. Close your eyes and breath in through the nose and breath out through the mouth continue for 3-5 minutes.

  1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
  2. 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.
  3. As you breathe in and out, feel your hand over the diaphragm move out and in.

1. Cat and Camel

cat and camel

  1. Begin on your hands and knees, knees under hips, hands under shoulders
  2. Round your back up towards the ceiling, drop your head slightly, tuck in your buttocks
  3. Come back to neutral position
  4. Let your belly lower towards the floor, creating an arch in your back
  5. Keep your head up slightly, with your eyes looking straight ahead
  6. 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.

2. Butterfly Pose

butterfly pose yoga during pregnancy

  • 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 both the paws with your hands firmly
  • Do not allow the heel to be raised
  • Keep the torso above waist including keeping 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

3. Kegel’s Exercises

It is done to tone up pelvic floor muscle. It can be done in any position sitting standing and lying down – whatever’s comfortable for you. 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 do only 5-10 repetitions at a time. Do not hold your breath and breathe normally while doing this. Repeat a set of 10 at least twice a day.

4. Goddess Pose

goddess pose pregnancy

  • 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

5. Warrior Pose

warrior pose yoga during pregnancy

  • 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.

6. 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.

Do try these exercises and yoga poses during pregnancy and let us know your thoughts in the comments below. For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

Search

Recent Posts

  • Tired All The Time? Start With These Superfoods
  • Choose The Right Cup! Different Teas And Their Benefits
  • Healthy Eating: Mango Chia Pudding
  • Pranayama To Detoxify The Body, Mind And Vital Organs
  • 12 Low Glycemic Index Fruits For Diabetics

Stay Updated

Archives

  • May 2022 (22)
  • April 2022 (30)
  • March 2022 (31)
  • February 2022 (28)
  • January 2022 (31)
  • December 2021 (31)
  • November 2021 (29)
  • October 2021 (30)
  • September 2021 (25)
  • August 2021 (30)
  • July 2021 (25)
  • June 2021 (26)
  • May 2021 (20)
  • April 2021 (22)
  • March 2021 (23)
  • February 2021 (18)
  • January 2021 (13)
  • December 2020 (12)
  • November 2020 (9)
  • October 2020 (13)
  • September 2020 (16)
  • August 2020 (14)
  • July 2020 (12)
  • June 2020 (13)
  • May 2020 (14)
  • April 2020 (17)
  • March 2020 (15)
  • February 2020 (9)
  • January 2020 (9)
  • December 2019 (9)
  • November 2019 (12)
  • October 2019 (14)
  • September 2019 (11)
  • August 2019 (13)
  • July 2019 (19)
  • June 2019 (15)
  • May 2019 (16)
  • April 2019 (17)
  • March 2019 (17)
  • February 2019 (20)
  • January 2019 (22)
  • December 2018 (13)
  • November 2018 (10)
  • October 2018 (12)
  • September 2018 (13)
  • August 2018 (23)
  • July 2018 (15)
  • June 2018 (23)
  • May 2018 (17)
  • April 2018 (24)
  • March 2018 (18)
  • February 2018 (14)
  • January 2018 (20)
  • December 2017 (14)
  • November 2017 (28)
  • October 2017 (21)
  • September 2017 (22)
  • August 2017 (9)
  • July 2017 (11)
  • June 2017 (13)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (13)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (7)
  • December 2015 (6)
  • November 2015 (10)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (14)
  • July 2015 (12)
  • June 2015 (15)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (10)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (8)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Deepak Sampat

Deepak Sampat Lowers His HbA1c Levels With GOQii

Diabetes often seems like a death sentence for those who are inflicted by it. It means spells of numerous medications, not being able to enjoy food they once did and regular check ups that only add up to the stress of living with Diabetes. We’re here to tell … [Read More...]

Ruta Pandya

How Ruta Pandya Managed Ulcerous Colitis & Arthritis With Lifestyle Changes

We’ve always spoken about how you can manage lifestyle diseases with minor tweaks to your habits. But sometimes, it isn’t enough. Especially when one condition leads to another. Our player Ruta Pandya suffered from a condition called Ulcerous Colitis and a series of other medical issues which she battled for years. After fighting an uphill […]

Reshmi Sujesh

Losing 14kg In 13 Months – How Reshmi Sujesh Wrote Her Healthy Story!

Have you tried shedding off extra weight but haven’t been successful? Do you feel that no amount of exercise or diet plans can help you? When it comes to weight loss, there’s always more than one or two factors involved. Our Player Reshmi Sujesh was in a similar predicament where she couldn’t lose weight, till […]

Kamal Nath Thakur

Making Fitness & Health His Grammar For Life – Kamal Nath Thakur’s Health Story

Engaging in physical activity is good. Sports do help us maintain our fitness but that’s not all when it comes to living a healthy, holistic lifestyle. You have to watch what you eat, your sleep timings and manage your stress well, to name a few. Our Player Kamal Nath Thakur was of the opinion that […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii