Pregnancy is a beautiful phase in any girl’s life; it is that phase where a girl begins her journey in motherhood. In this phase, women face certain discomforts, too. These discomforts during pregnancy are common to all women, but sometimes, these discomforts do escalate. These discomforts are usually because of the hormonal, physical, and emotional changes that your body experiences. That’s where pregnancy yoga comes in, offering a lot of benefits for easing pregnancy difficulties and promoting overall well-being.

In this article, we will discuss what pregnancy yoga is, various pregnancy yoga benefits, and, lastly, look at some of the easiest prenatal yoga poses to do during pregnancy.

What is Pregnancy Yoga?

During pregnancy, every woman must have noticed phenomenal changes in her body, not only on a physical level but also on an emotional level. Sometimes at the level of family structures, routines, vision of the future, friendships, tribe, work, and hours of sleep. So many changes in the body can overwhelm us. So, calm and relaxing yoga can help you achieve a peaceful mind.

Pregnancy yoga, or prenatal yoga, is a type of yoga designed for pregnant women. This yoga aims to create emotional, mental, physical, and spiritual dimensions. Pregnancy yoga helps you prepare for the birth of a child by relaxing the body, focusing on safe yoga during pregnancy, and using different prenatal yoga poses during pregnancy.

Why You Should Try Prenatal Yoga?

Pregnancy yoga is a safe yoga during pregnancy that helps to improve your mood and sleep, increase your strength and flexibility, and decrease lower back pain and other common symptoms of pregnancy. Let’s look at the most of the pregnancy yoga benefits:

Physical Benefits

These yoga types are specifically designed for pregnant women’s bodies. The easy and gentle stretches and movements can reduce common physical discomforts like back pain, hip pain, and pelvic pressure. Regular practice strengthens your core and improves flexibility, contributing to the child’s comfortable delivery.

Moreover, practicing yoga improves blood circulation, reduces swelling in the hands, ankles, and feet, and aids digestion.

So, practice simple yoga for back pain in pregnancy.

Emotional & Mental Well-Being

During pregnancy, you will see a burst of emotional and hormonal shifts in the body. Prenatal yoga creates a supportive and nurturing environment for pregnant ladies to relax and calm their mental well-being. Maintaining good mental and emotional skills is very important to making your delivery. 

The mindful prenatal yoga breathing techniques can reduce stress, anxiety, and depression. This deep breathing technique encourages women to focus, enjoy the present moment, and cultivate inner peace and relaxation. This can be particularly helpful during times of hormonal imbalance or overwhelming emotions.

Preparation for Labour

Doing pregnancy yoga can help you prepare for both labour and delivery.

The practice teaches women how to listen to their bodies, trust their instincts, and surrender to the process of giving birth.

The prenatal yoga breathing techniques practised in your yoga classes are transferable to labour, helping women stay calm, focused, and centred during contractions. Learning how to breathe deeply and rhythmically can assist in managing pain and promoting relaxation during the intensity of labour.

Easy Prenatal Yoga Poses

Yoga for pregnant women is very important as it will help you establish a healthy routine that promotes good rest, hormonal regulation, and more vitality in your day-to-day life. Here are some simple yet effective prenatal yoga poses that pregnant women can do to relieve the discomforts that arrive in different trimesters.

Marjariasana (Cat Pose/Cow Pose)

This yoga pose stretches the spine and lets the belly hang; this helps to release the tension. This is one of the best poses in yoga for back pain in pregnancy. This yoga pose enhances blood circulation, which ensures proper nutrition for reproductive organs.

How To Do This Pose

• Bend down on your knees and form a table where your hands and feet should form the table’s legs and your back tabletop.
• Keep your arms perpendicular to the floor with your hands aligned with your knees.
• Look straight and bend your spine slightly in a concave position. Be in the position for 30 seconds while maintaining a firm butt and expanded lower abdomen.
• Take a big breath and raise your head while pressing downward pressure on your spine. Hold your breath and stay in the position for about 3 to 5 seconds.
• Exhale and lower your head, which will stretch your spine upward.
• Now, slightly contract your expanded abdomen and pull in your butt. Leave your head tucked between the arms and your chin touching your chest.
• Hold the pose for 3 seconds, relax, and repeat the pose.

Badhakonasana (Butterfly Pose)

Badhakonana is one of the most effective yoga poses for women to trigger labour. This yoga pose is advised during the latter trimester of pregnancy. This pose helps open your hips and improves the flexibility of the groin and inner thighs, which helps reduce pain.

How to Do This Pose

• Sit straight. If your back needs support, place a pillow or some cushioning beneath your butt or lean against a wall.
• Bring your feets together while bending your knees.
• Gently lower your knees.
• Bring your feet near your torso as much as is comfortable for you.
• Put your feet firmly on the ground and wrap your ankles and feet with your hands.

Konasana (Angle Pose)

Konsana strengthens the uterus and aids in the healthy operation of the ovaries. This helps relieve constipation and also reduces the pressure of extra pregnancy weight.

How to Do This Pose

• Stand straight with a few inches apart.
• Inhale and raise your left arm while maintaining a straight elbow.
• Stretch your arms up and then bend your body to the left.
• Exhale and put your hand down. Repeat the process on the other side.

Conclusion

Pregnancy yoga is great for the mother and baby throughout the pregnancy. The pregnancy yoga benefits are immense; you must be quite clear after reading the article. So, before starting your prenatal yoga classes, consult your doctor about which yoga poses to practice and when.

If you are looking for professional yoga classes in Delhi, reach out to Yogmahima. Our pregnancy yoga combines meditation, breathing, and posture exercises to help soothe your nerves.

So, get your free consultation today and start your yoga journey.

Frequently Asked Questions (FAQs)

Q1: Is prenatal yoga safe during pregnancy?

A1: Yes, prenatal yoga is safe for both mother and baby. However, it is advised to consult your doctor before starting yoga or other exercises.

Q2: When is the best time to start prenatal yoga?

A2: Starting pregnancy yoga changes from individual to individual. However, it is recommended that prenatal yoga be started during the second trimester, around 14 to 16 weeks into pregnancy. 

Q3: Which is the best yoga for back pain in pregnancy?

A3: Yoga can help you relieve back pain during pregnancy. Here are some of the poses that you can include in your routine:

• Tabletop pose
• Butterfly pose
• Goddess pose
• Triangle pose

Q4: Can pregnancy yoga help with pregnancy discomforts?

A4: Yes, prenatal yoga can help with pregnancy discomfort. The gentle stretching and exercises in prenatal yoga classes can help relieve back pain, pelvic pain, and muscle tension. 

Q5: When should you stop prenatal yoga?

A5: Continue as long as you feel comfortable. Listen to your body; if you feel any discomfort, kindly stop and consult your doctor.