It is common knowledge that women who are active during pregnancy have easier childbirth than those who do not. Pranayam or breathing exercises are a great way to calm your mind and body and prepare yourself for delivery. Combining it with Yoga postures will result in immense benefits. It will help you to become confident in your mind and strong in your body.
Please consult your doctor before you start any exercise regimen and stop the exercises in case of any discomfort.
Tada Asana – Palm Tree Pose
Tada Asana or palm tree pose is to warm you up for other poses. It helps you to balance yourself and become aware of yourself and your growing baby in the tummy.
Stand with feet together. Ground down evenly through your feet and lift up through the crown of your head. Lift your thighs. Lengthen up through all four sides of your waist, elongating your spine. Breathe easy. Gently look at the tip of your nose and try to focus your thoughts inside.
Trikonasana – Triangle Pose
This pose improves the flexibility of the spine, corrects the alignment of the shoulders; relieves backache, gastritis, indigestion, acidity, flatulence, massages and tones the pelvic organs.
Join your feet together after you complete the Tree Pose, resting your arms along your body. Slowly separate your feet as wide as your hips, keeping your feet parallel to each other. Turn your right foot to your right and angle your left foot slightly to the right. Inhale and lift your hands at shoulder level, palms facing the floor.
As you exhale, extend your body to the right. Inhale and as you exhale, bend sideways to your right, resting your right palm on your shin or wherever it reaches any given moment. Lift your left arm up to allow the fingertips to face the ceiling. If possible and if you are comfortable, gaze at your left fingertips. Hold the posture for 6 to 7 deep breaths.
Inhale and come back to the center. Repeat on the other side, turning your feet to the left.
Also read: Pranayama Techniques For A Healthy Pregnancy
Utkatasana – Chair Pose
The chair pose increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles and erector spinal muscles of the back are exercised and strengthened.
Standing with the feet hip-width apart and parallel. Imagine sitting in a chair as your hips move back and down. Keeping the knees over the ankles and lifting through your spine is important.
As you are sitting down, inhale by raising your arms by the ears to a prayer position. Keep your gaze straight ahead. Breathe easy and count to 4 or 5 breaths.
Exhale while you stand up bringing your hands back to the sides.
Bhadrasana – Butterfly pose
This pose helps you open your groin and hip and strengthens them.
Sit on a mat with legs stretched outside. Bend the leg one by one till the soles of the legs touch each other. Try to bring the legs as close as possible to the body and try to open the two soles of the feet like a book. Push your glute down and stretch your spine. If you are flexible your knees will touch the ground. Do not worry, if you are not able to do so.
Once you have completed the above asana, you can do the breathing exercises.
Also read: The Benefits of Exercise During Pregnancy
Conclusion
Adding yoga to your pregnancy workout routine can benefit your mind and body. The asanas listed above can help you prepare for delivery while also improving your flexibility, balance and strength, making you feel empowered and confident as a mother-to-be. But, before beginning any exercise regimen, consult your doctor and stop the exercises if you experience discomfort. So, with the help of yoga asanas, you can take care of yourself and your growing baby while also enjoying the journey of motherhood with a sense of joy and connection.
Childbirth can be peaceful and without stress by practicing Yoga!
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