YOGA EXERCISES DURING PREGNANCY|YOGA DURING PREGNANCY

Here are a few important guidelines to follow when practicing prenatal yoga:

It is best to start with standing (positions) before moving to ﬂoor (positions). This will help warm up your body, promote circulation, strengthen your legs and reduce leg cramps.

Reduce time spent in each Asana during your 2nd and 3rd trimester.

It is advised not to practice yoga between the 10th and 14th weeks of pregnancy as this is a critical time for you and your baby. This is the beginning of the fetal period when your baby’s organs and tissues rapidly mature.

Modify twisting or bending poses as needed for comfort.

Be gentle on your abdomen. Do not overstretch it, especially in the later stages of pregnancy.

Yoga is best practiced with an instructor. Below are some recommended prenatal Asanas. We highly recommend taking a prenatal yoga class or buying a DVD to learn the ﬁner details of each pose.

Mountain Pose (Tadasana)

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Mountain Pose promotes stillness, strength, relaxed power, and immovable stability associated with mountains. As with any Asana or pose, always remember to breathe and let the breath guide you.

Warrior Pose

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Warrior Pose extends and reinforces the arms and legs, increments endurance, further develops equilibrium and fixation, and can likewise alleviate spinal pains. backaches. You can modify Warrior Pose using a chair.

Standing Side Stretch Pose

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Standing Side Stretch is a simple posture with a wonderful stretch in which one line of energy reaches upward from your belly and outward through the arm, and one line travels downward through the legs.

Standing Spread Leg Forward Fold

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Practicing the Standing Spread Leg Forward Fold can fortify and extend your internal and back legs and your spine. Individuals with lower back issues ought to try not to do the full forward twist.

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You can modify this pose by using a chair or yoga ball.

Seated Forward Fold Pose (Paschimothanasana)

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This posture relaxes mind and body at the same time stretches the hamstrings, shoulders, and spine. It also relieves stress and improves posture and concentration.

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Do the Seated Forward Fold with a strap and blanket as shown if you cannot reach your toes or to make the fold more comfortable.

Leg Spread Forward Fold Pose (Upavista

Konasana)

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This works primarily on the hamstrings and adductors. Doing this pose also energizes the body and promotes inner calmness.

You can modify the Leg Spread Forward Fold Pose using a blanket and a chair or small table for support.

Cat Cow Pose (Bidalasana)

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This pose coordinates body movement and breath. Many women ﬁnd laboring on all fours a comfortable position.

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Tree Pose

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This pose helps strengthen the lower extremities as well as the back. It also increases ﬂexibility of the hips and groin. You can also keep a chair handy for balance.

Hero Pose (Virasana)