Prenatal fitness: 5 Best yoga Poses in Pregnancy

Whereas most women prefer to relax throughout pregnancy, this can lead to lethargy and excessive weight gain, which can be harmful to both you and your baby’s health. Here are the top 5 yoga poses in pregnancy to keep your health and baby’s health fit and safe.
However, exercising throughout pregnancy, particularly by practicing some simple yoga poses, can help combat mood swings, exhaustion, and agonizing leg cramps, resulting in a smoother labor and delivery experience.

For pregnant women, prenatal yoga, hatha yoga, and therapeutic yoga are the best options. Before beginning any other yoga pose or trying to explore more in yoga then first discuss your pregnancy with the instructor. Avoid hot yoga, which includes performing rigorous postures in a room that has been heated to greater temperatures.

Here are five yoga asanas in pregnancy.

Balasana or child’s pose

Balasana stretches your ankles, hips, and thighs. It relieves neck and back pain while also relieving tension.
Sit up straight and fold your knees. Exhale and extend your hands forward to the floor. Hold this stance for 20-30 seconds before gently breathing in and returning to the original position with your back straight. Balasana extensively helps in stress reduction.
Rep three times more. Do not exceed.

Tadasana or mountain pose

This fundamental stance strengthens the legs and thighs, relieves back discomfort, and promotes position and blood circulation.
Stand up straight, feet hip-width apart, hands towards your thighs.
Breathe inside deeply and bring your hands over your head like in the image. Stretch your back and slowly lower your head. It is a basic yoga pose basically used to perform stretching.
Pause for 10-15 seconds, then gently exhale and return to the starting position.

Trikonasana or triangle pose

This yoga stance expands the hips and aids with childbirth. It also aids digestion during pregnancy.
Stand tall with your feet spread wide. Bend down, keeping your right foot in front, and slightly turning your left leg to the right. It probably helps in digestion.
Stretch your right arm toward the ceiling and place your left hand on your feet. Hold the position for 30 seconds before changing. for more follow yoga with adriene

Sukhasana or easy pose

Sukhasana, commonly known as simple posture, is a yoga asana practiced while seated. Easy posture assists in hip opening and spine alignment, and its simplicity makes it appropriate for yogis of all ability levels, including novices.

1. Begin in a sitting position. Sit with your legs spread outward on a yoga mat, yoga blanket, or bare floor.

2. Arrange your arms and shoulders. Straighten your shoulder blades and keep your arms at your sides.

3. Bend your knees. Cross the legs at the shins slowly, one leg on top of the other.

4. Spread your knees. Then, place each foot beneath the opposing knee (cross-legged).

5. Let your arms relax. Place your hands on your knees, palms down. Straighten your spine.

6. Balance your weight over the sit bones, pressing your buttocks onto the floor, mat, or blanket.

7. Relax the neck and look forward. Deeply inhale for three seconds, then exhale, continuing the breathing practice throughout. Hold the posture for one minute, or for the period specified by your yoga instructor.

8. Repetition. Repeat the stages of the pose by changing the cross position of the legs.

Shavasana or corpse pose

Shavasana is a relaxing and rejuvenating pose that may be performed at the end of a yoga practice.
In a comfortable position, lie on your back with your legs apart.
Close your eyes, lay your arms along your body, take a deep breath, and hold this posture for 10-12 minutes.
After your first trimester, you can practice this asana by reclining on one side of your back.

Benefits of corpse pose

  • Reduces tension and calms the mind.
  • Calms the central nervous system while also benefiting the digestive and immunological systems.
  • Lowers blood pressure.
  • Encourages spiritual awakening and higher consciousness awareness.

Yoga poses for first trimester of pregnancy

Yoga may be extremely beneficial and safe during pregnancy. Obviously, you should be able to continue practicing during the first trimester. That is assuming you are in good health and your pregnancy is progressing normally. Even so, it’s useful to understand the changes in your body and how to begin changing your yoga practice to accommodate another life.

These are the top five yoga positions for pregnant women to help them relax and prepare for work and transportation.

  • Cat/Cow Pose
  • Balancing Table Pose
  • Downward Facing Dog Against a Wall
  • Goddess Pose
  • Bound Angle Pose

Yoga poses to avoid in the first trimester

The first trimester of your pregnancy is critical for the kid, and any incorrect yoga position might harm the fetus and result in a failed childbirth. To avoid such complications, it is prudent to understand that yoga reflects what one should avoid during the first trimester of her pregnancy. You should avoid the following Yoga poses:

  • Lying down poses
  • Twisting poses
  • Bikram yoga or hot yoga
  • Extreme bending poses
  • Inversion poses
  • Jumping poses

Quick FAQ on Yoga Poses

Is yoga safe in first trimester of pregnancy?

Yoga is considered as safe to practice throughout the first trimester of pregnancy, but hot yoga (as well as hot tubs and other activities that might overheat you) should be avoided. The first three months of pregnancy are a time when your body undergoes significant changes, and practicing yoga may help you navigate this period both physically and emotionally.

In which month of pregnancy we should start yoga?

Yoga for Women in the Second Trimester. Prenatal yoga is best started in the second trimester.

Can you do yoga 4 weeks pregnant?

Yoga may be practiced safely and enjoy its myriad physical and emotional advantages throughout the first trimester. You may discover how to connect with and regulate your emotions. Seek a qualified prenatal yoga teacher if at all feasible so that you may practice safely.

Is Pigeon Pose safe during pregnancy?

During the second and third trimesters of pregnancy, the modified pigeon stance is deemed safe. Listen to your body, as with any workout, and stop if any posture produces discomfort.

can yoga cause miscarriage?

The answer is Yes and No. However, there is no evidence that yoga causes miscarriages. While pregnant, you should take additional measures. Yoga does not cause miscarriages as long as you avoid dangerous asanas that exert strain on your abdomen. However, if you find yourself continuously worried about this throughout practice, it is best to stop. Though it is uncommon to induce miscarriage, hot yoga can cause overheating, which can be harmful to your developing baby.



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