Yoga is the best practice of exercise which makes your mind and body fit.
It will enhance your body stability and it will also create resistance power to your body to fight with small diseases.
You can feel the mind and body refreshment with yoga. There are various types of asanas present in the yoga.
Prenatal yoga is the yoga which is to be performed when you are pregnant.
There are various advantages with this prenatal yoga.
You should perform this prenatal yoga for easy delivery and for good health of your baby.
Pregnancy will give many new physical and emotional changes in you.
This prenatal yoga is a wonderful way to connect, exercise with yourself and your baby, and prepare for the journey of birth and motherhood. This yoga facilitates more comfortable birthing, with postures that open the pelvis and use gravity to your advantage.
The various recommended poses for prenatal yoga:
- Bridge pose which is also known as setu bandha sarvangasana.
- Another bridge pose with supported variation.
- Cobbler’s pose which is also known as baddha konasana.
- Cat-cow stretch.
- Goddess pose which is also known as sputa badda konasana.
- Extended triangle pose which is also known as utthita trikonasana.
- Half moon pose which is also known as ardha chandrasana.
- Legs up the wall which is also known as viparita karani.
- Knee to ankle pose.
- Pelvic tilts.
- One-legged king pigeon pose which is also known as eka pada rajakapotasana.
- Side plank variations which are also known as vasisthasana variations.
- Warrior-2 which is also known as virabhadrasana-2.
You should perform these asanas under the guidance of your yoga guru. You should select well experienced person in yoga as your yoga guru. You should not try to perform these tasks without proper guidance.
Advantages with prenatal yoga:
- It will reduce your low back pain and sciatica.
- Prenatal yoga will increase flexibility, overall strength and well-being.
- It reduces your fatigue and aches in the cervical and thoracic regions of your spine.
- It aids in proper digestion.
- It reduces inflammation around your joints and swelling.
- It improves emotional well-being.
- It will prepare you physically for giving birth.
These are the various advantages that you can obtain with prenatal yoga. [More Pregnancy Yoga Benefits]
The few restrictions that you should follow while performing prenatal yoga:
- You should not lie flat on your back past your first trimester.
- You should avoid inverted poses that you may have done in your regular yoga classes such as head stands and shoulder stands.
- You should move slowly when you are coming out of the pose.
- You should pay attention to warning signs such as spotting or fluid leakage, lightheadedness, and report any unusual symptoms to your caregiver immediately.
- You should hold in each posture for three breaths.
- You should be aware of “Gumby syndrome”.
These are the few important restrictions that you should make note while performing prenatal yoga.