Yoga for Pregnant Women: Four Basics You Should Know
Yoga is the best way to relax you and promote a complete healthy wellbeing. However, some people, especially pregnant women are anxious trying yoga once they’re expecting.
You can’t blame them. Some yoga moves require strong flexibility and you’re worried you’re putting your child in danger. The truth is that yoga is a great exercise for pregnant women.
It helps them improve blood and water circulation, thus preventing muscle lump and swelling. It helps improve correct posture even you’re pregnant. It helps with your muscle and bone strength, which you need in the next six months as your unborn child begins to grow inside you. Here are some yoga positions for pregnant women.
- Mountain pose
This basic yoga pose warms up your muscles. Stand with your feet at least a foot apart. Your both feet should be aligned with your hip. Relax your knees and slightly bend it while keeping your toes pointed forward ahead. Place both your hands in front of your chest with your palms facing each other. Close your eyes and breathe deeply.
Inhale while on this position and slowly go back to standing position while releasing the air. Repeat this pose ten times. You can also stretching your arms above your head with the same breathing technique.
- Supported Triangle
This pose strengthens your whole body, thus preparing you for labor.
Stand and position your feet shoulder-width apart. Face on your right toes on forward position and keep your left toes backward. Slowly bend left leg and place your left hand over your thigh. Keep your gaze downward.
Breathe in and then breathe out as you lift the right arm straight above your shoulder. Slowly gaze upward. Then place the left arm over your thigh. Repeat this pose on the other side. Repeat for five complete full breathes.
- Supported Squat
Stand with your feet apart, parallel to your hips. Slowly bend your knees into full squat position. Sit on the pillows and put your palms together at chest. Close your eyes and breathe deeply. Breathe through your nose as you feel the relaxing effect of pillow on the lower part of your pelvic. Repeat ten full complete breaths.
- Belly Breathing
From the supported squat pose, you can do the belly Breathing. Put your hands on your lower belly. With your eyes closed, breathe in through your nose. Breathe deeply. Keep your facial muscles and bones relax. Focus your attention on soothing the muscles on your pelvic floor. Exhale and repeat the process.
There are yoga poses for childbirth, early or premature birth, and late childbirth. It is important to note that you need to consult your OB gyne before doing yoga poses. It is also recommended to have a yoga trainer on the first sessions of your yoga to ensure safe exercises.
Make sure that you are comfortable, strong and relaxed when doing these yoga poses. You can ask your partner to do them with you. Playing yoga music during sessions are also said to increase relaxation.
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