What is Pregnancy or Prenatal Yoga?

Yoga for pregnancy, also known as prenatal yoga, is a special form that focuses on pregnant women and their betterment. Pregnancy Yoga exercises include asanas which provide support to expecting mothers, allowing them to grow physically and mentally. It is essential for pregnant women to practise safe Yoga for pregnancy to keep themselves active, fit, and healthy. Certain Yoga poses during pregnancy can battle health issues such as gestational diabetes, high blood pressure, muscle aches, headaches, and even heartburn.

When women engage in safe Yoga for pregnancy, they are keeping their bodies active and working towards healthier living. There are several benefits for Yoga during pregnancy. Some of these benefits include less anxiety, more mobility and flexibility, a decrease in lower back pain, nausea, and even breathlessness. In addition, special asanas of Yoga for pregnant lady for normal delivery can also aid women to give normal birth instead of a caesarean birth.

Why Yoga for Pregnancy?

Yoga for Pregnancy will also ensure that your body is aligned correctly and that you are doing suitable Yoga poses during pregnancy. Here are some key aspects of yoga for pregnancy:

  • Physical Benefits: Yoga for pregnant women helps improve flexibility, strength, and patience. It focuses on gentle stretches, modified poses, and movements that support the changing body during pregnancy. Yoga poses help relieve common pregnancy discomforts, such as back pain, swelling, and tightness. The practice also promotes better circulation, digestion, and balance.
  • Pelvic Floor Awareness: Pregnancy yoga emphasises the awareness and strengthening of the pelvic floor muscles. These muscles are vital during pregnancy, labour, and postpartum recovery. Yoga exercises, such as Kegels and specific pelvic floor exercises, help maintain the integrity and strength of the pelvic floor.
  • Breathwork and Relaxation: Prenatal yoga includes breathing techniques that aid in relaxation, stress reduction, and better oxygenation for both mother and baby. Deep breathing exercises, such as belly breathing and alternate nostril breathing, can help calm the mind, promote relaxation, and prepare for childbirth.
  • Bonding and Connection: Prenatal yoga allows expectant mothers to connect with their bodies, their growing baby, and the pregnancy experience. It creates a nurturing and supportive environment for women to embrace their changing bodies and cultivate a sense of love and acceptance for themselves and their babies.
  • Preparation for Labor and Birth: Prenatal yoga equips women with tools and techniques to manage pain and discomfort during labour. Breathing techniques, relaxation exercises, and specific labour-preparation pose help build physical and mental stamina, enhance pelvic flexibility, and foster a positive mindset for childbirth.
  • Community and Support: Prenatal yoga classes offer a supportive community where expectant mothers can connect with others going through similar experiences. It provides a space to share concerns, ask questions, and build friendships with fellow moms-to-be.

Prenatal Yoga is a highly delicate and complex practice which should only be done under the guidance of certified instructors and trainers. Your instructor will analyse your situation, take your health concerns into account, and modify poses for you. Furthermore, you should consult your doctor before engaging in Yoga asanas for pregnancy. Finally, know if Yoga is safe for you and your baby.

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Yoga Asanas for Pregnancy

Yoga for pregnant women focuses on bettering their lives and allows them to live healthier, more stable, and better lives during some of the most crucial months of their lives. In addition, the aim of Prenatal Yoga is to help women support their ever-changing bodies, improve flexibility, strength, balance, relaxation, less anxiety, balance breathing, sleep cycle, and even weight.

Here is some safe and beneficial pregnancy yoga poses:

  • Cat-Cow Pose (Marjaryasana-Bitilasana): This gentle flowing movement helps to release back tension and increase spine flexibility. Start on all fours, arching the back upward while inhaling (Cow Pose), then rounding the back while exhaling (Cat Pose).
  • Modified Warrior II Pose: This pose helps strengthen the legs, open the hips, and improve balance. Take a wide stance with one foot forward and the other foot turned inward. Bend the front knee and open arms parallel to the ground, staring over fingertips. Modify by reducing the depth of the lunge and maintaining a comfortable range of motion.
  • Supported Squat Pose: This pose helps open the hips and strengthen the legs to prepare for childbirth. Stand with feet wider than hip-width apart; toes turned outward. Lower the hips into a squatting position using a bolster, yoga block, or stack of blankets for support under the hips.
  • Butterfly Pose (Baddha Konasana): This seated pose helps to stretch the inner thighs and hips. Sit on the floor with the soles of your feet together, allowing the knees to fall outward. Gently move the knees up and down, avoiding any discomfort or strain.
  • Child's Pose (Balasana): This resting pose provides gentle back, hips, and shoulder stretching while promoting relaxation. Kneel on the floor, touch the big toes together, and sit back on the heels. Lower the torso forward, resting the forehead on the mat or a bolster. Extend the arms forward or alongside the body for comfort.
  • Modified Side Angle Pose: This pose helps to strengthen the legs, open the hips, and stretch the sides of the body. Take a wide stance with one foot forward and bend the front knee. Rest the forearm on the thigh or use a block for support, reaching the other arm overhead. Modify as needed to maintain balance and comfort.

While trying these pregnancy Yoga exercises, be careful and take it slow. Everybody is different from each other, and you shouldn't compromise on your health. In addition, remember to do things one at a time and take your time while perfecting a pose. Make sure to start slowly, focus on gaining the benefits of Yoga during pregnancy, and then work on your perfecting it. It would also be best to take professionals' help while starting your Prenatal Yoga journey. Follow our InstaAstro website and app for detailed information regarding yoga and its benefits.

Frequently Asked Questions

You should start on your pregnancy Yoga journey in the second trimester. It is believed that doing Yoga after 14-15 weeks of pregnancy leads to better benefits. However, you should consult your doctor before starting Prenatal Yoga.
As per most scientific research and studies, doing yoga and asanas helps increase the blood flow to your heart, which improves oxygen levels in the body. So, oxygen-rich blood is highly beneficial for a baby's healthy growth. So, pregnant mothers should do Yoga for their and their baby's betterment.
Yoga asanas for pregnancy are beneficial if you're planning to deliver your baby the usual way. In addition, doing yoga starting from the second trimester increases muscle mobility and flexibility. It also increases circulation to the pelvic region.
The Butterfly Pose or Bhadrasana helps strengthen the muscles, joints, and ligaments of the pelvic region and is quite helpful for standard delivery. So, women who wish for a normal delivery should do the Butterfly Pose. This will help them a lot.
You can read this InstaAstro page to know which Yoga poses to do during pregnancy and which will be best for you. In addition, it is essential to understand that Yoga is good during pregnancy, and it makes the expecting mother relieve herself from a lot of health issues.
Surya Namaskar is one of the best ways to engage all muscles. Be careful and start slow. Don't overdo your practice, and take care of your well-being. Also, make sure to do these asanas under the guidance of your trained Yoga instructor.
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