Yoga helps you to relax even during pregnancy – a time that evokes a lot of emotions. Yoga strengthens the body, eases childbirth, and aids in a lot of ways. Explore the blog to know seven gentle poses to have a happy pregnancy.
Pregnancy is the most cherished and special phase in women’s lives. It is a beautiful and overwhelming process of carrying a life in your body. But the prenatal phase affects a woman mentally, physically, and emotionally.
From hormonal changes to mood swings, to change in body, skin texture, etc. pregnancy is not easy and is full of challenges. To help, there are yoga poses that are comforting, relaxes your being, and ease childbirth.
So here are the amazing poses to explore to have a happy pregnancy and enjoy the nine months to the fullest.
1. Sukhasana (Easy Pose)
The most comfortable yoga asana, Sukhasana is a meditative pose and helps a soon-to-be a mother to have a relaxing time. It stretches the spine, reduces fatigue, elevates mood, energizes the body, and keep the child inside healthy.
- Sit on the floor with an erect spine, and legs stretched in front of you.
- Now cross your legs, ensuring the shins are crossed, knees kept wide, legs tucked in the torso, and each foot placed under the knee.
- Ensure comfortable pose, keep the spine straight, relax your mind, keep hands in Gyan Mudra, and hold the pose for a minute.
- Release, and repeat the same by alternating the crossing of your legs.
2. Baddha Konasana (Bound Angle Pose)
The pose is simply fantastic and improves blood pressure in the lower body, stretches the spine and groin, enhances the reproductive functioning in women, relieves stress and fatigue, and helps you to have a smooth and easy delivery.
- Sit on the floor with an erect spine, and legs stretched out in front of you.
- Now exhale and bend your knees, and join the sole together.
- Now hold your feet with the hands and bring them close to your pelvis.
- Drop the knees outward, press the edge of feet on the ground, and keep the spine straight.
- Hold the pose for 30 seconds, and then start flapping your knees for a minute while inhaling and exhaling.
3. Utthita Trikonasana (Extended Triangle Pose)
The yoga asana is extremely helpful for relieving the backache, reduces neck stiffness, tone the pelvic, stimulates abdominal organ, and improves balance.
- Stand straight on the floor in a Tadasana position, and then spread your legs 2-3 feet wide-apart.
- Now turn the right foot outside, and left foot to the inside forming a 45-degree angle.
- Your heels should be aligned with the hips, and then spread your arms outward parallel to the ground.
- Now extend the torso to the right, and with the right arm touch the floor (or place your hand on a yoga block for support).
- Your left arms should be extended vertically and set the gaze at the left thumb.
- Hold the pose for 30 seconds, release, and repeat on the other side.
4. Virabhadrasana (Warrior 2 Pose)
The pose strengthens your body, increases stamina, and stretches the groin and hips. Virabhadrasana 2 is a wonderful pose and also help you bear the growing pregnancy weight, balance the body, and calms you down.
- Stand straight on the floor in a Tadasana position, and then spread your feet 3-4 feet apart.
- Now move your right foot outward forming a 90-degree angle, and then move your left foot back to form a 15-degree angle.
- Now stretch your arms outwards up to the shoulder level, and should be straight and parallel to the floor.
- Turn your gaze rightward, and stay in the pose for 30-60 seconds.
- Release the pose, and repeat the same but with the change in the leg position.
5. Balasana (Child’s Pose)
The asana relives the prenatal belly weight, reduces anxiety and stress, relaxes the mind, fights nausea, releases tension, massages internal organs, stretches the spine, relieves lower back pain, promotes circulation and calms the body and mind.
- Kneel down on the floor keeping the spine erect and hands hanging beside the body.
- Exhale and pull down your torso, and sit on your heels.
- Once you get comfortable in a pose, slightly spread your knees hip-width apart.
- Now breathe in and raise your hands upwards, above the head.
- Now breathe out and bend your torso forward, ensuring your abdomen lay between the thighs.
- At the same time, move the arms forward and place it above the head.
- Rest in the pose for 1-2 minutes.
6. Malasana (Garland Pose)
The yoga pose is great to do during pregnancy and leads to a smooth and normal childbirth. An ideal pose for prenatal practice, Malasana strengthen the legs, support the abdomen, enhances the blood circulation, widen the hips, and open up the pelvic region.
- Stand straight on the floor with the legs wide open, and then inhale and pull your torso down.
- As you pull the upper body down, bend the knees, and sit in a squatting position.
- Now spread the thighs slightly wider than the hips, and ensure that the feet are placed flat on the floor.
- Fold your hands in Anjani Mudra and keep them in front of you, and intact between the knees such that the elbows touch the inner thigh.
- Hold the pose for 30-40 seconds, while breathing normally.
7. Marjaryasana-Bitilasana (Cat-Cow Pose)
Another pose that relives belly weight, Cat-Cow pose makes you feel great. The yoga pose relieves pressure from your spine and abdomen, maintain the proper position of the baby, ease delivery, relief labor contraction, and reduces morning sickness.
- Begin being on your four so that the body form a table-like structure.
- Make sure to keep your arms perpendicular to the floor, and aligned with the shoulder.
- Your knees should also be aligned with the hips, and keep your head in the center.
- Inhale, raise your head, arch your back, and lift your hips upwards. This forms cow position, and hold it for 20 seconds.
- Now exhale, lift the back upward- making a hump, and drop down the head. This form cat position and hold it for 20 seconds.
- Now keep transforming between cat-cow pose for a minute.
- End the session with savasana.
These yoga poses will undoubtedly help you to have a happy pregnancy, and ease the process of childbirth. It is recommended to perform these poses with the guidance of an expert yoga teacher.