Pregnancy is the most beautiful phase in a woman’s life. To ensure a healthy pregnancy, Pre-Natal Yoga helps a lot. Pre-Natal yoga exercises lower the anxiety levels of the Pregnant lady and lead to a calmer pregnancy. It improves sleep, increases the Muscle endurance required during pregnancy and provides relief in Back pain, headaches and breathing problems.
Here are few Pre-Natal Yoga Asanas put together by Care24 Pregnancy Care experts which you can practise during Pregnancy. These gentle exercises and breathing techniques make your journey through Pregnancy smooth.and relaxed.
Warm-up – Gentle Stretching Exercises
Before starting any exercise, warm up is necessary. During pregnancy, it becomes even more important. Start by stretching your hands, legs and slow stomach rotations. Also rotate your arm wrists, ankles and stretch your fingers. Rotation of neck, shoulders, slow walking and semi-forward bend – 90-degree posture. These warm-up exercises ensure the opening up of your joints and loosening of muscles. Now you are ready to start with Pre Natal Yoga and Breathing exercises.
Deep Breathing and Pranayam
Sit cross-legged on the yoga mat with your back straight. Breathe in and out slowly. Concentrate on your breathing and relax. Deep breathing calms the mind and relaxes the body. Pranayama like Anulom Vilom and Bhramari are also effective.
Pre-Natal Yoga Asanas
Light Yoga Asanas like Tadasana, Titliasana,Padmasana, Janu-Shira Sana and Marjaryasana if practised regularly with proper breathing techniques, keep your energy levels high and frame of mind balanced. They help in strengthening the endurance of the mother for childbirth.
Cooling Down
After these light Prenatal Yoga exercises, it is advisable that you cooldown. Practise Shavasana – Lie down on your back, close your eyes and relax. Get rid of all the negative thoughts in your mind and concentrate only on the present moment. You will feel slight pain in your spine, knees, and hands due to the Yoga asanas that you did. But Savasana helps you relax and unwind.
Moreover, Prenatal Yoga also helps you bond with other pregnant ladies and share your pregnancy experiences.
Understand how diet changes during pregnancy and also learn about other exercises you can do during pregnancy.
