First pregnancy is one with of full of happiness, anxiety and questions. Sometimes we will not be able to control our minds; fear accumulates when we think of Labor happenings?? Pain? Oh god! What an awful feel rather it’s more painful than actual Labor.
But I really have to thank my mom, who brought me back from my worries and advised me to go for a prenatal yoga classes. The Prenatal Classes was really a good option that helped me a lot to get rid of my physical and mental tensions. The Good practice of Yoga during pregnancy will definitely help you to calm your mind and also helps your body to get prepared for labor and birth.
Just by doing some stretch exercises and meditation will enhance your will power and minimize your common pregnancy symptoms like morning sickness, heart burn and constipation. The breathing techniques practiced during the pregnancy helps you to reduce or manage shortness of breath during the Labor contractions. However, you should avoid some poses like back bends, headstand, handstand and camel pose during pregnancy.
Some of the poses that can be done during the pregnancy are
2. Join the fingers of one hand with those of the other hand and raise the hands up.
3. Raise the heels from the ground and bending the head backwards look at the fingers.
4. Stretch the body upwards.
Keep this position for a few seconds and then bring the body to its original position.
Repeat the asana eight times.
- Hold the position of tadasana
- Keeping the heels raised from the ground, bend the body first to the right side and then to the left side.
- The body should be bent at the waist.
1. Come to stand in tadasana.
2. Feel your weight equally on all four corners of both feet.
3. Begin to shift the weight over to the right foot, lifting the left foot off the floor.
5. Press the foot into the thigh and the thigh back into the foot.
6. Join the palms and raise the arms straight over the head.
7. The position will be as if you are making an obeisance to the sky. Straighten the elbows.
8. Inhale slowly. Hold this position for about ten seconds.
9. Focus on something that doesn’t move to help you keep your balance.
10. Repeat the move while standing on the left foot.
If you cannot bring the left foot high inside the right thigh, bring it lower on the right leg — but be careful to avoid placing the left foot directly on the right knee. If you are not getting the balance properly, you can also take the support of a wall.
- Sit on the ground, bending both knees and bringing your feet together.
- Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more.
- Lengthen your spine, drawing your belly button towards your spine. Relax your shoulders and gaze either in front of you or towards your feet.
- Stay here for 5 breaths, and then slowly begin to fold forward, drawing your torso towards your legs. Remember to try and keep your spine straight.
- You can keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for 5 breaths or as long as you want.
Cat pose – Marjarasana
- Come onto the floor on your hands and knees. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath.
- Inhalation slowly and completely. Open the chest forward, arching the back downward.
- Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra.
- Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other.
- Use your hands and knees for support in the pose. Try to feel every part of the back, every vertebra.
- Continue to coordinate the breath and the movement of the spine, repeating this sequence and many times as is desirable. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor.
P.S: During pregnancy if you feel any time discomfort in doing the asana, stop and take a break.. It is always advisable to do the yoga during pregnancy with a good yoga instructor who can also customize the poses according to your body.