Planning to start practicing yoga? Want to do it at home instead of taking classes? If so, you’re not alone. Many women choose to do yoga while watching TV, before bedtime, or whenever they have free time. Some have years of experience, but are unfamiliar with prenatal yoga, which is slightly different than that the classic version. This discipline addresses the mental and physical challenges of pregnancy, such as nausea, lower back pain, and weak pelvic muscles. Certain poses help fix these problems and make pregnancy easier.
So, are you ready to give it a try? Here are some of the best yoga poses for future moms:
This pose opens up your shoulders, stretches the side body, and restores your balance. Also known as Utthita Trikonasana, it’s ideal for beginners and doesn’t require any special skills. When done regularly, it improves digestion, relieves anxiety, and strengthens your thighs, ankles, knees, hips, and glutes. To fully reap its benefits, stay in this pose for 30 seconds to one minute.
The Easy Pose or Sukhasana stretches the knees and ankles, strengthens your back, and calms your mind. This exercise may seem simple, but can be quite challenging. It’s also an ideal pose for meditation. During pregnancy and labor, it opens the hips and relaxes the body. You can perform shoulder and arm stretches while in this pose to relieve tension.
The Hero Pose
Also referred to as Virasana, the Hero Pose improves posture, reduces ankle swelling, and allows deeper breathing during labor. It also opens your chest and helps stretch the neck, back, and shoulders. The focus is on breathing. If you don’t feel comfortable sitting on your knees, place a blanket or a small cushion between your thighs and feet for extra support.
The Gentle Butterfly
The Gentle Butterfly or Badhakonasana resembles the sitting position of a cobbler at work, or a butterfly flapping its wings. If practiced regularly until late pregnancy, this pose eases labor pain. It also relieves fatigue, prevents constipation, and keeps your digestive system running smoothly. Moms-to-be with knee or groin injuries can place a blanket under their outer thighs for support.
The Half Moon Pose
Pregnant women can do the half moon for opening the pelvis and strengthening the spine. Also known as Ardha Chandrasana, this pose opens the chest and shoulders, reduces back pain, and tones your legs. In addition, it relieves stress and anxiety. Many moms also experience a better mood and improved digestion.