Written By: Tania Tarafdar | Updated : April 13, 2016 12:23 AM IST
If you are pregnant, there are endless benefits you will receive from rolling out the yoga mat. However, before you start your practice, you need to understand that your body will experience a lot of changes in the coming months, and your energy level will also vary. Accordingly, yoga for pregnancy is divided in accordance to your trimesters. Yoga expert and Vedic sciences practitioner, Dr. Larra Shah advocates following these simple guidelines.
Following are a few asanas that are safe to practice during pregnancy. You can perform them in all the trimesters. These 7 prenatal yoga asanas will also help ease your pregnancy aches and pains.
Urdhva hastasana or upward tree pose: With feet close to each other, breath in and raise your arms slowly above your head. Interlock your fingers or just let fingers point towards the ceiling. Hold the position for 3 to 5 seconds and breathe out bringing your hands down slowly. Repeat 5 times if comfortable.
Benefits: This is beneficial for making more room for the baby, helping blood flow in the whole body.
Utthita trikonasana or extended triangle pose: Keep two feet distance between the legs and breathing in slowly, raise your left hand upward keeping the right hand for support over the right leg. Hold for 3 to 10 seconds and breathing out bring your left hand down slowly. Repeat if comfortable.
Benefits: This pose will help strengthen your spine and broaden your pelvis.
Adho Mukha Svanasana or modified downward facing dog: Keep a chair in front of you. Breathing in, bend forward towards the chair. Lift your arms, reach the chair; press your palms on the chair. Keep your back straight and bend from your hips. Breathe out slowly return to standing position.
Benefits: It will help stretch out your hamstrings and reduce lower back pain during pregnancy. The chair will keep the spine pulled forward to make space for the baby.
Marjariasana or cat stretch: On your mat keep a cushion for support to your knees and go down on your hands and legs. Place your hands directly below your shoulder blades. Breathe in, and lift your head toward the ceiling. Make a concave with your lower back. Breathe out and release.
Benefits: This gives a good stretch to your back and immediately relieves backache which is a common complaint during pregnancy. Follow these tips to deal with 7 common pregnancy problems.
Badhakonasana or butterfly pose: Keep a cushion under your lower back, sit with your legs outstretched on the mat. Breathe in and fold your knees to keep the soles of your feet together. Ensure that your spine is erect and you are comfortable. Hold for a few seconds as you take deep breaths. Slowly over a few days of practice, bring your feet closer to your body and gently move your knees up and down resembling the movement of a butterfly as it flaps its wings.
Benefits: This stretches the joints at the pelvis, thighs, hip joints, knees. This pose will also help you relax so that you have a happy pregnancy.
However, it is better to start yoga only after consulting your doctor. Also, give yourself a break and do things that you to do to have a joyous pregnancy.
Image source: Getty Images
