What Are the 4 Prenatal Yoga Poses That Can Benefit Pregnant Women?

Pregnancy can be an exciting and overwhelming emotion. Yoga for pregnant women can help keep the body supple. Prenatal yoga is a boon for to-be-mothers as it focuses on breathing techniques and gentle breathing, helping during labor and childbirth.

What you need to know:

• What are the benefits of prenatal yoga?
• 4 yoga poses for pregnancy

What are the benefits of prenatal yoga?

It is good for the fetus to get at least 30 minutes of movement each day. This is where prenatal yoga can contribute. Let us look at the many prenatal yoga benefits.

• Practising yoga relieves tension around the cervix and opens up the pelvis, preparing pregnant women for delivery. Starting prenatal yoga in any trimester can improve the labor experience.
• Yoga improves blood flow to your heart. This oxygen-rich blood also ensures the baby’s healthy growth and development.
• Prenatal yoga can help you get rid of morning sickness, swollen ankles, cramps, and constipation.
• Yoga as a low-impact fitness routine increases your strength, flexibility, and endurance of muscles needed for childbirth.
• It decreases lower back pain and nausea and improves mood, thus, taking care of the common symptoms that occur during pregnancy.
• Structural, slow, and rhythmic breathing can activate your nervous system and block the stress-causing cortisol hormone, thus, keeping depression at bay.

4 yoga poses for pregnancy

Here are some prenatal yoga poses that pregnant women can try:

Cat/Cow Pose (Marjaryasana/Bitilasana)

This is the best yoga pose for those who experience back pains. It can also help move the baby into an optimal position during childbirth. Sync your breathing with the two poses for maximum benefit. First, breathe in and expand your abdomen on the cow stretch. Then while you exhale, contract your abdomen when you arch your back like a cat.

Balancing Table Pose (Bharmanasana)

Stay on all fours. Then stretch your right leg behind you and your left arm forward. Hold this yoga pose for 3-5 breaths, and then try the opposite leg and arm. This pose strengthens your core, helps you maintain balance, and works those abdominal muscles you require the most during labor. Ligament pains are common during pregnancy, and this yoga pose can provide you with some respite.

Goddess Pose (Utkata Konasana)

Bend your legs at the knees and ensure that your feet face in the opposite direction. This wide-legged squat strengthens your legs and opens up your hip flexors, two of which are the common components of childbirth.

Downward Facing Dog Pose (Adho Mukha Svanasana)

Start in an all-four position with your hips and shoulders stacked above your knees and wrists. Bring your hands forward and press through your palm. Next, lift your hips back to bring yourself to an inverted V position. This pose eases shoulder tension and opens up the sacrum (located at the base of the vertebrae) and your lower back.

Watch for sharp pain, vaginal bleeding, and decreased fetal movement. Avoid extreme yoga movements like twisting and bending, which can be dangerous for you and your baby. Also, avoid poses that put pressure on your abdomen. Finally, avoid overheating and drink plenty of fluids to stay hydrated.

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