Yoga Poses for Pregnant Women
While starting off with your yoga exercises during pregnancy, choose some simple asanas which do not overstretch the muscles and ligaments. Also while deciding which yoga poses to do, take into account the trimester of the pregnancy. So while in the first trimester the sitting and standing postures like, 'the mountain', 'the triangle', etc. are considered safe bets, during the second and third trimester remember to cut down on the time of the sessions to avoid fatigue. Also avoid back and belly poses and do not hold the positions for too long. Poses like 'the hero', 'the sage twist' and 'the full butterfly' are considered beneficial during the second and third trimester. Here is a guide to recommended poses for prenatal yoga:
Breathing Exercises: The basic yoga techniques taught to pregnant women, are the breathing exercises which are considered vital for the control of the energy (prana). A few simple Pranayams (breath control) helps in releasing the emotional tension and the likelihood of post natal depression. Some of the suggested breathing exercises are a mild form of kapalbhati and lots of anuloma-viloma.
Kapalbhati: Take two normal breaths and then inhale. Exhale while pulling in the abdomen (remember not to stretch the muscles of the stomach) and repeat as required while keeping the emphasis on exhalation. Now inhale and exhale fully before inhaling once and holding your breath for as long possible. Exhale very slowly.
Anuloma Viloma: This involves adopting the Vishnu Mudra. With your right hand, tuck your index and middle fingers into your nostrils while placing the thumb and other fingers on either side of your nostrils. Inhale through the left nostril while holding the right one closed with your thumb and count to four. Now close both nostrils and count to 16 before breathing out through the right nostril. Now repeat the exercise by inhaling through the right nostril and exhaling through the left.
Mountain Pose: This helps in inducing the power of stillness and immovable stability. It involves standing up straight with both feet at hip width. Turn your heels and let the weight rest on the toes, while you let the arms hang downwards towards the body. Now breathe in and out letting your shoulders relax. While doing this asana look straight and try to avoid motion, with as little effort as possible.
Triangle Pose: The triangle pose or Trikonasana involves starting with a downward facing dog pose and then moving the left foot forward by 1 meter. Next place your left hand beside your foot and carry your weight to the lower back and on the heels of your foot in the front. Now slowly raise the upper part of your body, until the lower back is straight, while the right foot (the one at the back) rests on the floor. Stretch the leg which is in front, without bending the back or twisting your body. Keeping your back straight, look at a point on the ground and then breathe in and out. Press your left hand against the heel and twist your chest to the left, while your hip, lower back, legs and head remain stationary. Now stretch your right arm upward and your head to the left, while looking upward along your outstretched arm and stretching out your neck.
Hero Pose: One of the fundamental seating poses, the hero pose allows the arches of the feet and the ankles to be stretched, while also improving the posture. Place your hand and knees on the floor, keeping the knees 'hip-width' apart so that the thighs are parallel to one another. The feet should point backwards. Now sit between your feet by slowly lowering your hips to the floor and straighten your back, while you continue to sit tall. Place your hands on your thighs and close your eyes and relax.
The Full Butterfly: This pose eases the tension from the inner thigh area, while stretching your knees and groin area. Sit on the yoga mat keeping your legs stretched out. Now holding your ankles, pull both legs inwards so that your heels touch your pelvic area. Now clasping your ankles, bounce your knees fifteen to twenty times. This yoga posture helps greatly during childbirth and can be done from the first trimester itself.
