There is probably no better way to prepare for childbirth than with yoga. The practice involves not just exercise but mindfulness. Prenatal yoga teaches a woman to connect more fully to the life growing within her. Childbirth requires a great deal of strength, stamina and focus; yoga helps you with all of this. Prenatal yoga is known to have a number of benefits for both the mother and baby: improved sleep and less fatigue, release of endorphins which helps against stress and anxiety, increase the strength, flexibility and endurance of muscles needed for childbirth, developing breathing patterns and techniques that help immensely at the time of labour. Yoga Exercises For Pregnant Women a regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
Here are top 3 yoga exercises for pregnant women:
Yoga exercise for pregnant women 1: Cat/Cow Tilt
Get down on your hands and knees with your shoulders directly over your wrists (if you have any discomfort, place a rolled towel under your hands). Keep your arms straight and knees a bit farther than hip-width apart. Point your toes so the tops of your feet are on the floor. As you inhale, slowly draw your tailbone up, roll your shoulders back and look up.
Yoga exercises for pregnant women 2: Child’s Pose
Move your knees even farther apart, keeping toes together. Let your hips rest back toward your heels. Bend your elbows and rest your head on your hands [shown]. (Put a pillow under your head, if you like.) Let the muscles in your lower back release. Relax and hold for 3–5 complete breaths.
Yoga exercise for pregnant women 3: Yogi Push-Ups
Come back onto your hands and knees, wrists under shoulders, arms straight and knees in line with hips.
As with any yoga exercise for pregnant women, you need to take certain general precautions. You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, which can cause dizziness, shortness of breath, and nausea. Always communicate to your instructor incase you feel uncomfortable doing a particular yoga pose. During your second trimester be aware that your slowly expanding girth will affect your sense of balance. Don’t try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Props such as blocks and straps can also help you move through different poses with greater stability Yoga Exercises For Pregnant Women .
The right kind of yoga exercises for pregnant women will ensure that you stay fit, and above all – strengthen muscle groups, such as the abdominal and pelvic floor muscles, that play a big role during labour and birth. Zaazen Wellness, a holistic pre and postnatal wellness center based out of New Delhi offers such yoga exercise classes for pregnant women and aims to build a space where women feel safe and looked after – physically, mentally, and emotionally.