In any women’s life, pregnancy is a special time. It’s amazing to create a new life and carry a soul inside your body. This feeling will make women forget all pain at the time of pregnancy even though there are a lot of complaints and can’t be specifically differentiated.
Let us first discuss how a women’s body is affected by pregnancy?
Starting from pigmented skin to cramps and frequent trips to the bathroom, developing a life usually takes a toll on a women’s body. Not to forget the morning sickness, headaches, and emotional roller coaster, there are many things. Besides all these symptoms, a woman also has to suffer from severe heartburn, sciatic pains, fatigue, acid reflux and swollen legs.
So, pregnancy is that time of a women’s life when she should be gentle with herself, raise her value and present her body without any judgment. It is a time when she should nourish herself and her baby. What can be better than performing little yoga to pamper herself?
Yoga assists in creating space for the developing baby, comforting mama, relieving all tension in the upper back, alleviating anxieties around labor, reducing retention of fluid and building strength in legs for preparing herself for the physical part of the labor. A yoga school in Rishikesh offers classes for yoga learning.
Advantages of yoga in pregnancy
- Yoga offers both physical and mental advantages that can enhance total well-being during pregnancy. You will create awareness that helps you remain conscious of the alterations made to your body and mind. Yoga also helps in decreasing anxiety levels.
- Studies have also proved that yoga assists in alleviating fatigue and enhancing sleep, for which one will feel highly energized.
- Yoga assists in building up body strength as well as endurance that prepares you to meet all demands of delivery and pregnancy.
- Practicing yoga helps babies have normal birth weight and decreases emergency birth preterm labor and labor induction.
- Many poses help in stimulating the digestive organs. Yoga assists in enhancing blood circulation that decreases swelling as well as inflammation, especially in your joints.
200 Hour Yoga Teacher Training in Rishikesh, helps in mastering all these poses well.
Here are a few things women should not do at the time of pregnancy:
- Any backbends
- Lot of ab work
- Postures involving belly down
- Low spinal or any deep twisting
- Retention of breathing
Now things a woman must do at the time of pregnancy:
- Obtain all clearance from the doctor.
- Be very gentle and kind to yourself
- Listen to your body and love your body.
If you are thinking about various yoga poses women should practice for easing pregnancy pains, then here are five of them. But it’s important to consult a doctor before initiating performing these poses. If at any stage there is any uncomfortableness, it’s good to discontinue:
- Supta Baddha Konasana or Reclined bound angle pose: These yoga poses enhance blood circulation in your lower abdomen, enhance the external hip rotation, and stretch the groin. It is also one of the best ways to calm yourself down and relax your anxious mind. For pregnancy, it’s best to modify the posture by keeping one or two bolsters under your back and mane an inclined position and a little block in-between your feet for broadening your pelvis.
- Child pose or Balasana: This pose assists in fighting off nausea, relieving anxiety and keeping the mind quiet. One can modify the pose for pregnancy by keeping a bolster below the torso to get some support.
- Goddess pose or Utkata Konasana: This is one of the best poses for childbirth. It assists in opening the hips and groin and develops a space in the pelvis. It also assists in strengthening and toning the leg muscles. Most often, it’s a tendency to collapse your knee internally, so you can line it up with the second toe to prevent any injury. This is a wide-legged squat that can be practiced without supporting the wall for balancing. It strengthens your legs, and the pelvic floor leads to hip opening everything required for the birth process.
- Marjaryasana Bitilasana or cat/cow pose: When the baby starts growing, pressure increases, so moving hands along with knees assists in releasing the pressure. The tabletop position also helps maintain the baby’s proper position and offers relief at the time of labor contractions. To enhance the benefits of these poses, mix your breath with stretching by taking a deep breath and expanding your abdomen during cow stretch and then exhaling and contracting your abdomen while you arch. 300 Hour Yoga Teacher Training in Rishikesh, teaches you this pose.
- Trikonasana or extended triangle pose: This is a yoga pose that assists in relieving backache and generating length through your side body. It is also popular for its capability to decrease neck stiffness, tone the pelvic floor and get relief from indigestion. It’s better to take a short stand than the regular one and micro-button the front knee.
So, it’s vital to remain active while prioritizing rest at the time of pregnancy. Yoga provides you a chance to get in touch with your body while building up strength, enhancing flexibility, and developing body balance.