Yoga for Pregnant Women

 You’re expecting?! Congratulations! You must be – excited, scared, happy, and overwhelmed – all at the same time. It’s difficult to put your finger on just what you’re feeling, isn’t it? The kicks are delightful, but the cramps are debilitating. You might be glowing with enthusiasm one moment and overcome with emotion the next. Nothing quite explains the feeling of having a life growing inside you. You may also experience a fair share of mood swings; courtesy of hormonal changes. This is precisely why yoga can be a godsend for you during pregnancy. 

Yoga for Pregnant Women

Exercising yoga during pregnancy is essential. The following pregnancy yoga poses zero in on the challenges that expecting mothers face – a shifted center of gravity and lower back pain.

Pranayama & yoga during pregnancy

Pranayamas release negative emotions like anger and frustration during pregnancy. They also help release stress, thus, keeping the mind calm and composed.

Precautions for pregnant women while doing Yoga

  • During the advanced stages of pregnancy, avoid yoga asanas that put pressure on the abdomen.
  • For the first trimester of pregnancy, do standing yoga poses. This will help strengthen the legs and enhance circulation. It can even reduce leg cramps.
  • During the second and third trimester, reduce the time spent holding asanas to prevent fatigue. Substitute with breathing exercises and meditation.
  • Avoid practicing yoga from the 10th to the 14th week of pregnancy since these are crucial times.
  • Avoid doing inversion poses.
  • Listen to your body and do as much as you can without undue effort.

Yoga poses to avoid during pregnancy

  • Naukasana (Boat Pose)
  • Chakrasana (Wheel Pose)
  • Ardha Matsyendrasana (Sitting Half Spinal Twist)
  • Bhujangasana (Cobra Pose)
  • Viparita Shalabhasana (Superman Pose)
  • Halasana (Plow Pose)

It is advisable to consult a doctor before taking up any yoga schedule during pregnancy. Learn and practice yoga postures under the supervision of a trained yoga teacher.

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