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Yoga practice is the best option to maintain physical and mental health. There are many types of yoga for different types of illness but it is important to do it in the right way otherwise it leads to harmful effects on our health. Therefore it would be better if you consult a yoga guru before starting your own yoga practice. Through this infographic, we are sharing some easy yoga tips for pregnant women with its benefits and safety.
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5EasyYogaforPregnantWomen– BenefitsandSafety Biolink: https://7pranayama.wixsite.com/yoga/post/yoga-for-pregnant-women-benefits-safety Yoga,oneofthemostancientformsofexercise,hasplayedanimportantroleinimprovingtheoverall lifeofpeopleovertheyears.Thepracticeofyogaisconsideredtobeparticularlybeneficialforbothphysicalandmentalhealth.Itisalsohelpfulinreducingvarioushealthproblemsandphysical complications.Yogaasanasareconsideredbeneficialforcalmingthemindandforahealthybody. Benefitscanbeobtainedfromthepracticeofyogaevenduringthetimeofpregnancy. Itisimportanttoknowtherightwaybeforestartingyogaduringpregnancy.Pranayamawillbebetter inthefirstthreemonths.Manyhealthproblemslikebackpain,constipation,flatulence,depression, anxiety,moodchanges,sleeplessness,etc.canbereducedbydoingregularyogaduringpregnancy, butonlysomeposesshouldbedoneinthefirstthreemonths.Inthis,subtleyogicexercisesarethe best. Despitethis,mostwomenkeepdistancefromyogaduringpregnancy.Althoughvigilanceisvery importantinthisstage,therearemanysuchyogaasanaswhichmakedeliveryeasierbyrelievingyouofthecomplicationsofpregnancy. Isitsafetodoyogaduringpregnancy? Thereisnothingbetterthanyogaforoverallphysicalandmentalhealth.Inthis,alongwithvarious physicalpostures(asanas),pranayamaisalsodone.Prenatalyogacanhelppreventcomplications duringdelivery,givingyoutheopportunitytobuildstrength,improveflexibilityanddevelopbalance. Apartfromthis,yogaadaptstoallthechangesthattakeplaceduringpregnancy. Yes,yogashouldbedoneduringpregnancy,butdotakeexpertadviceaboutthisanddoyogaonly underthesupervisionofayogaguru.
YogaForPregnantWomen–BenefitsAndSafety Tadasana Tadasanaisasafeyogapostureduringpregnancy.Bydoingyogaasanas,thecirculationofbloodin thebodyisdoneproperly,whichisverygoodfortheunbornbaby.Apartfromthis,bydoingthis asanadaily,digestionpowerisstrengthenedandthemusclesofkneesandhandsalsobecomehealthy. Doingthisasanainthefreshairwillbeverybeneficialforyou,trytodoasanasontheterraceorinthe open.Standingstraightandbringingyourankleswitheachother,inatree-likeposture,movingboth yourhandsupwards.Takeadeepbreath,jointhepalmsofboththehandstogether,keepyourhands intheairandpracticestandingonthefingers.Whilestandingonthefingers,slowlybringyourhands down.Completethispractiseabouttwotothreetimes. Utkatasana(ChairPose) PracticingChairPosecanbequitebeneficialforpregnantwomen.ThepracticeofChairPoseremoves problemsinfertility,strengthensthethighsandpelvicmuscles.Inearlypregnancy,thisposecanbe verybeneficialinreducingtheextraweightandstrengtheningthelegs. Todothisasana,standstraight,spreadyourarmsinfrontofyouandkeepthemstraight.Nowbend yourkneesmakingaposeintheshapeofachair.Afterthatslowlycomebacktonormalposition.Whiledoingthis,yourheelsshouldalsoberaisedupwards,butifyouarenotabletodothisthenthereisnoproblem.Stayinthispositionfor1minute.
BoundAnglePoseorButterflyPose Youcandobutterflyposeinpregnancy.Bydoingthis,theflexibilityofthebodyincreasesandthe tensionofthelowerpartofthebodyopens.Thisreducesthediscomforttowomenatthetimeofdelivery. Todobutterflyposture,foldboththefeetinfront,jointhesoles,thatis,doitinthepostureof Namastewiththefeet.Afterthis,withthehelpofbothhands,holdthetoesofthefeetandmovethe legsupanddown.Yourbackandsidesshouldbestraight.Donotdothisactionmorethan15times. Thispostureisgiventhenameofbutterflypostebecauseinthispostureyouflapyourlegslike butterflywings. CorpsePose AccordingtoHathaYogaPradipika,oneoftheoldesttextsofyoga,“Lyingonthegroundlikeacorpse iscalledshavasana.Itremovesfatigueandrelaxesthemind.Usuallythisasanaisperformedafterthecompletionofayogasession.Becausethisistheonlyyogasanathatcompletelyrelaxesthebody. Thisyogaposturecanbeveryusefulforrelaxingthebodyduringpregnancy.Shavasanacalmsthe mindandhelpstoremovenegativethoughtsfromthemind.Bydoingthisasanaduringpregnancy,anxietyisremovedandbloodcirculationisalsofine. Todothisasana,firstlayayogamat.Itisnotdonelyingontheground.Liedowninthemiddleofthe matleavingyourbodycompletelyloose.Keepinmindthatyouarelyingstraightandyourshoulders aretouchingtheground.Leaveyourbodyloose.Keepthearmsstraightandfocusonyourbreath. After4to5minutesyouwillstartfeelingyourbodyrelax.
Marjariasana(CatPose) Thisyogasanaremovestheproblemsinfertility.Digestivepowerisstrengthenedbythisyogaasana. Itmakesthemusclesstrong.Ifyoudothisyogaasanaduringpregnancy,thenyoucangetrelieffrommanyproblems. Firstofall,sitonyourkneesbylayingayogamatonaflatplace.Nowspreadyourhandsforwardand placethemonthegroundandstraightentheback.Inthisstatethepostureofthebodywillbelike thatofacat.Nowwhileinhaling,raisetheheadandpressthewaistdownandbringitintoaround shape.Stayinthispositionforafewsecondsandkeepbreathingatanormalpace.Thenwhile exhaling,touchthechintothechestandliftyourwaistupwardsinaroundshape.Nowwhilestaying inthisstateforafewseconds,keepbreathingatanormalpace.Thenaftersometimecomebackto thestartingposition. Conclusion Advicegiveninbooks,televisionshows,7pranayamaoronlineclassescanalsobebeneficialduring pregnancy.However,ifyouarenotabletofollowtheguidelinesmentionedintheseorexercise incorrectly,thenitispossiblethatyoumayharmyourself.Therefore,beforestartingyogapracticeon yourown,itisbetterthatyoutakeadvicefromayogaguru.
