Yoga During Pregnancy: Maintaining Fitness and Well-being
The nine months of expectancy coming in the way of your fitness? Well, it needn’t be!
Sure, it’s time to quit the exacting hours on the treadmill and also ease the hard crunches a little bit, but there is still no reason you couldn’t continue being your agile and active self. It is, in fact, a super good time to explore the restful and calming sides of yogic exercise. Not only can yoga unwind and refresh you physically, but it can also make you resilient in fighting off mood swings, occasional cramps, and sickness typical of this condition, finally ushering you into the dreaded delivery hour that can be considerably smooth!
Reclined Bound Angle Pose (Supta Bandha Konasana) with Bolsters
The heaviness in your abdominal area during pregnancy can result in a stiff lower back and bad circulation. While acute twists and full bend-downs like the Downward-Facing-Dog will be out of bounds for you in this condition, you can easily find some respite with the ever-so-gentle Reclined Bound Angle.
- Effective in creating a soothing inner stretch for the hips and groin.
- Helps relieve nervous tension.
- Use bolsters to prop your back and create an incline from your head.
- Push a block between your feet to give a wider angle to the pelvic stretch.
Child’s Pose (Balasana) with Torso Support
The Child’s Pose is indeed comforting, similar to how an infant sleeps. A continuing sense of nausea and sickness often occurs during pregnancy, which can be alleviated effectively with this pose.
- Hold the pose for as long as needed to feel the calming energies flow.
- Use a pillow to prop your torso if bending and hugging the floor becomes difficult.
- Recommended for alleviating digestive troubles associated with pregnancy.
Cat-Cow Pose (Marjaryasana-Bitilasana) at Slow Pace
The Cat-Cow lets the body assume a table-top position with the spine elongated, slowly alternating between a concave and a convex curvature.
- Brings thorough flexibility to the neck, shoulders, and spine.
- Passively touches upon the hips, back, abdomen, chest, and lungs with the movement.
- Helps the baby settle in a lower niche within the carrier’s body.
- Perform this posture slower than usual.
Goddess Pose (Utkatakonasana) Opening Hip Joints
The Goddess or Fierce Angle Pose arouses your feminine energy, making you feel more confident in your newfound role as a nourisher and life-giver.
- Builds heat within and stretches out strained hip joints.
- Equips the expecting individual to establish stability.
- Highly recommended in the list of yoga poses for pregnant women.
Corpse Pose (Savasana) Resting on the Side
The Corpse Pose is as essential for rounding off a prenatal practice as it is for general sequences. Settling into this posture after a few hefty numbers lets the parasympathetic nervous system cool off, restoring balance in body and mind.
- Nestle into your self-contained cocoon of peace.
- Essential for rounding off a prenatal practice.
Conclusion
Yoga during pregnancy offers a gentle and effective way to maintain fitness and well-being. From the soothing Reclined Bound Angle Pose to the empowering Goddess Pose, each posture provides unique benefits tailored to the needs of expecting mothers. Incorporating these poses into your routine can help alleviate common pregnancy discomforts and prepare your body for a smoother delivery. For more detailed guidance and to deepen your practice, explore our Yoga Teacher Training in India.
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