When it comes to pregnancy, most of the women want to stay in shape and wish to do everything they can do which is best for their baby-to-be. So, prenatal yoga is a great way to do both. In this world, yoga provides a great opportunity to both slow down as well as connect with the baby and transformation that you are actually experiencing. Whether you are certainly new to the yoga practices or an experienced practitioner, you can certainly enjoy the benefits of yoga while being pregnant. Let’s look at five best pregnancy yoga practices that you can do.
Learn About Pregnancy Yoga Poses
As your belly keeps on growing rapidly, you are actually putting more weight as well as pressure on your legs, feet and ankles.
Once you get to the end of your pregnancy, these different areas of the body can certainly can’t be ignored, so it is quite imperative to keep them strong.
Keeping your feet outside of hips, slowly lower your body into the squat position while keeping the belly right in the center in the middle.
Try to press the weight back into the heels as you reach as well as lean forward and open the back of the body. Tent your fingertips to the floor right in front of you and then start to tuck in the chin.
Imagine you are actually hanging the heels off a particular ledge as you are pressing into the heels without setting them flat on the mat. If possible, try to peek a peek and then notice if the feet turn into a certain particular direction and then work to turn them parallel. Know that if the arches are actually collapsed or not and then work to keep them lifted.
Try to notice the stretch through the arches, Achilles tendons, ankles and calves. Breathe deeply for at least five long inhales as well as exhales.
Keep the hips open especially when you are at the end of the nine months which can assist in the process of labor as well as delivery which also makes room for baby to descend easily through the birth canal.
Standing with the feet parallel as well as pelvis neutral, try to move mindfully into a particular yoga pose name as Prasarita Padottosana.
Keep an active pressure on the right foot but make sure that you don’t roll into the outer ankle.
After this, begin to bend your left knee while lunging sideways to your left side.
Contract the baby belly as you are using left elbow and the shoulder which press into the left thigh in order to create space in your inner groin and the hips.
As you keep on lunging to the left, keep the pressure to your right leg and the foot. Next, you need to sit back onto a particular imaginary bench right behind you. Now, breathe deeply for few times and repeat this for the opposite side.
3. Supta Matsyendrasana Variation
Every pregnancy is different in its own right, but it is generally recommended that the pregnant mother need to limit their amount of time on their backs in order to keel optimal blood flow to the baby and the lower body.
This is great hip as well as lower back stretch which allows you to lay down without actually lying flat on the back easily.
You can use a mat or a bolster behind you and then come to lay on the back. Open the feet as wide as a yoga mat. While keeping the head relaxed in neutral, slide the arms to a particular t-shape and relax the shoulders down toward the mat.
Breathe calmly and then release the left knee in order to fall inward and the best way that you can easily do and work to begin your left knee underneath its own hip socket instead of diagonally inward.
This will make sure that there is no torque on your knee as well as a full hip stretch. As your left knee falls inward, then the right knee falls outward.
Now exaggerate this particular lift to your left hip, glute as well as left side of the spine and lower back. Allow the gravity and let the inward falling knee to move toward the mat as much as you can easily can without any pain.
As a particular variation, you can easily cross the ankle of your outward falling leg over and the inward falling knee or actually support the outward falling leg as your requirement.
Work both sides wither in a particular dynamic in and out motion utilizing the breath or for a particular longer hold on both sides.
Carrying an extra weight of your baby can be quite heavy for the lower back, and it can also easily cause tightness on your abdominals.
Depending on the size of the baby, it can certainly put a lot of pressure on your diaphragm and then cause irregular breathing.
On your both hands and feet, bend the elbows as you inhale and then feel the sitting bones open as the tailbone keeps turning upwards.
Follow this action in the forward direction as your belly drops and the sternum as well as heart pull of your belly and then forward between the arms.
On an inhale, start to slowly lengthen your arms keeping your shoulder girdle open with your hands spread wide. Then traction back on your arms as your heart pulls forward to get more space and release. Focus on creation of space in the front body and also the lengthening of your whole spine, not just your lower back. On the ankle, follow up with the particular Cat Pose by consistently drawing the navel in as well as tucking the chin rounding your spine upward.
5. Mandukasana Variation
This variation of Mandukasana or Frog Pose is a great hip opener or pregnant women. There will certainly be a point in your pregnancy when a particular seated straddle ends up not working, so this particular pose certainly offers to open the inner hips as well as stretch the inner thighs.
It will also make you feel relief to the lower back. Start in a particular kneeling position with your knees drawn quite wide and allow the feet to easily touch for few moments.
Keep gentle support on your belly and then inhale as well as start to come up as well as forward, shifting the weight to your inner part of the lower thigh bone or knee, while making sure that there is no pain.
Make sure that you don’t come too much forward or you will certainly lose the stretch.
Support the body weight on the forearms, a yoga mat or bolster which is placed under the chest and then start to rest the body weight down and then allow the belly to hang with the core support. At this particular point, your feet may be or may not be together.
Remain in this position for a few deep breaths.
Benefits of Pregnancy Yoga
When you are pregnant, there are times when you feel that your body is actually taken over by an alien. All these things that you think you have known about yourself actually go out of the window as the body does great work. Change that is out of control of yours can certainly lead to feeling disconnected from your inner self.
In Pregnancy yoga, it is said that the body is different every time you get on the yoga matt and it works on accepting the change which is a constant.
Yoga helps you in reconnecting with your body as well as embrace the entire journey. Yoga can prepare you for the birthing process and also make you enjoy the feeling.
It also improves your sleep and reduces the stress as well as anxiety.
It also helps in increasing the strength, endurance and flexibility of the muscles which are needed for childbirth.
It also decreases the lower back pain, symptoms of carpal tunnel syndrome, nausea, headaches as well as shortness of breath.
Pregnancy Yoga Safety
Yoga during pregnancy is generally considered to be both safe as well as beneficial for the most of the pregnant women and their baby.
If your pregnancy is particularly considered higher in risk or there are any other types of complications, then talk to your healthcare team before you start with yoga.
As you are aware, pregnancy is actually divided into the trimesters which last three months each. The right adaptations to the yoga practice will certainly become more numerous as the baby keeps on growing.
Your body also produces a hormone which his called relaxin during your pregnancy which helps in softening things to make ample room for the growing baby and also prepare of the delivery of the baby. The presence of this hormone can make you feel much more flexible which is usual, but you need to be careful never to overstretch since it is quite possible to actually destabilize your joints as well as ligaments during this particular time.
The biggest danger of a practitioner of Pregnancy yoga is falling. Hence you should minimize that risk especially when the belly starts to protrude. Never do any pranayama which could make you actually feel lightheaded in order to reduce the risk of getting faint.