Prenatal Yoga Asanas For Would-be Moms To Start This International Yoga Day!
21st June is recognized as International Yoga Day by the United Nations. It was first observed in 2015. The idea behind the observance of this day is to raise global awareness of the several benefits of Yoga. The practice of Yoga finds its origin in India around 5000 years ago. Yoga is a Sanskrit word that means to join or to unite, this physical, emotional, and spiritual practice symbolizes the union of body and consciousness with nature. It strengthens the body, mind, and soul of us and keeps it at peace and harmony with each other. For our pregnant ladies out there, the prenatal yoga can ease the discomforts of pregnancy, like mood swings, shortness of breath, swollen ankles, normal delivery, etc. It also provides you time to bond with your baby and help you prepare for the rigors and mysteries of labor.
An asana helps build strength and stamina and improve blood circulation. Meditation – improve the abilities to relax and concentrate. Pranayama (breathing exercise) – helps to manage the pain of contractions.
So, let’s celebrate this amazing day with HunyHuny with some awesome pregnancy yoga asanas or poses and know how they play a pivotal role in improving health;
Please make sure you consult with your Gynaec before performing any new exercise routine during pregnancy in the below situations:
· If the baby is breech.
· In case of high-risk.
· When you have twins in the womb.
· Any other complication related to pregnancy and childbirth.
Be mindful not to overstretch in your asana practice too, as pregnancy is not a time to seek for more flexibility! Eliminate any yoga pose which doesn’t make you feel good.
Prenatal Yoga Asanas For Would-be Moms
Perform the yoga poses very mildly, carefully and slowly staying aware of your body all the time.
It is astanding posture deep hip and upper body opener stretch which helps to alleviate backaches during pregnancy, as well as to increase fertility.
It is a Cat-Cow pose. Bend on your knees and keep your head straight. Inhale deeply and lift your chin while pushing back your head a bit. Keep your bums firm and hold the posture for 30 seconds or as long as comfortable, while breathing deeply. Breathe out and bring your chin close to your chest.This yoga pose strengthens the core gently wrapping the muscles around the baby.Helps you rehearse tilting your pelvis to facilitate the baby’s delivery and move the baby into the right position for delivery.
Sit in a Bound Angle pose, with the soles of your feet together and the knees moving away from each other. Doing this can increase blood circulation to the pelvic floor and helps you get used to the feeling of opening up.
It is Pranayama where you have to sit and take long, soundless, and deep breath that will help you to focus on the present moment and maintain calm. This breathing technique helps during labor hours too.
Nadi Shodhana (Pranayam)
Here we do alternate nostril breathing, meaning inhale from one nostril and exhale from the other in repetitions. It helps in balancing our body’s energy flow. Do remember to it effortlessly and avoid any kind of breath retention or hyperventilation that could limit the baby’s oxygen supply. Correctly doing this pranayama reduces the sleeplessness and intensity of moodiness.
It’s legs-up-the-wall-pose. Here you make a ‘V’ with legs up the wall and bring it down slowly joining the feet together hold this position for few seconds while breathing deeply. Avoid doing it for a long time. It allows gravity to assist blood flow back to your heart and reduce swelling in the feet and ankles.
Wide-legged Child Pose
It is a balanced Yoga posture which not only keeps your energy but also helps in recouping it. This is a great asana for resting in between contractions during labor. Perform a kneeling position, bring your toes to touch and separate your knees slightly wider than your mat. Place a cushion or stack of pillows on the mat in front of you and slowly lower your torso. Make sure your head and chest are completely comfortable and supported by pillows while leaving ample room for your belly. Enjoy 6-8 cycles of breathing and push yourself back up to a seated position.
It’s everyone’s favorite resting pose. Here in the 1st savasana, you will lie on your side. It is a classic posture for prenatal yoga practice. It also provides great relaxation between contraction during childbirth. Gently lie on your left side and place support in front of your hips. Let your left leg extend along with the mat, bend your right knee, and slowly rest your leg on your support. Place a pillow under your head for a more relaxed position. You can also make any other small adjustments if necessary. Relax in this for 5 to 10 minutes or if you want, you can take your time relaxing in this pose.
This is not done ‘on your back’, most pregnant women find it uncomfortable to lie on their backs for a long traditional savasana pose. As back-lying can put pressure on the inferior vena cava which is the large vein that returns blood back to the mother's heart and brain.
Here we do a revised version of savasana. Instead of lying flat on your back, lie on your back by keeping your torso on an incline pose with soles of your feet together. Take proper support by generous stack of pillows for your back. It will make you feel comfortable and relax.
Power of Yoga during Pregnancy:
· Mamma needs a minute, adapt with grace.
· The delivery will be quick and easier.
· Your body and mind will be fit for delivery, Yoga tones important muscles group.
· Say goodbye to the baby weight faster.
· Get an all-natural pregnancy glow.
· Ease the aches and pains, and other common pregnancy complications.
· Promote connection with your baby.
· Strengthen your and your baby’s mental health.
HunyHuny hopes these prenatal yoga practices will aid you to strengthen your body, mind, and soul and connect with your baby. Let's pledge, this Yoga Day to introduce a healthy baby into this world.
While you are at it do try our wide range of high waist maternity Yoga Pants and Tops.
If you like this information, be sure to click the like button and share it with your friends and family or soon to be mom.
Enjoy the phase of Motherliness!
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