Motherhood is the greatest life-changing experience of every woman’s life. During all these nine months a woman goes through several physical and emotional transformations. Health and nutrition must be the first priority of expecting mothers, especially the first-timers. Pregnancy yoga is specially designed considering the health benefits a mother and her unborn child need during these crucial months of development of the world’s most precious bond. Yoga can be safely practiced during pregnancy but only under the guidance of a certified yoga coach who is conscious of your health.
Yoga remedies for pregnancy according to your need
Yoga remedies for pregnancy through various asanas and practices can roughly be divided into three sections according to the three stages in pregnancy- first, second, and third trimester. The first trimester, that is, the first three months of pregnancy is a time of major changes in your body. A pregnant woman in her first trimester is expected to do the most basic yoga poses that are easy to perform, but it’s crucial that she must listen to her body and respect when she seems like exercising and when she just needs a rest.
Around the second trimester, women tend to get accommodated with the pregnancy and their changed bodies. Regular practicing of pregnancy yoga increases your progesterone levels that cause muscles to relax, aids circulations, and improves digestion.
As you approach closer to the maturity or delivery date, undertaking yoga exercises during the third trimester of pregnancy starts getting more difficult than before. Nevertheless, you can continue doing certain exercises carefully without putting pressure on the belly. It eases the childbirth process and considerably makes it less painful.
Yoga remedies for pregnancy according to the symptoms and complications
Here is given a list of beneficial asanas and practices to combat the symptoms and complications an expectant mother faces during her journey.
To expand joints, muscles and to aid digestion
The butterfly pose is one of the simplest exercises and a mild pose that may be performed with minimum help during pregnancy. It helps in stretching the groin area and therefore the hamstrings while eradicating abdominal discomfort. This asana boosts your metabolic rate, thereby giving pregnant women relief from heartburns and digestive problems during pregnancy. It also stretches and exposes the hips, thighs, and pelvic muscles, which help in having a simple, normal delivery.
To relax your spine and alleviate backaches
The cat-Cow pose is a wonderful pose for future moms. Most women will encounter back pains at some point in their pregnancy. But gently practicing and transitioning between cow and cat pose will expand the spine, along with warming it. This helps you to get your sore spine back on track. They also help to shift the load of the baby from the spine, supplying you with some much-needed relief.
To regain the lost energy
Pregnant women most of the time feel sluggish. Try the extended side angle pose when you feel low on energy. Extending the upper arm above the top at an angle works the entire side body from fingertips to the extended back leg. If you reach for it, you would possibly find you’ve got more energy than you think.
For strength, power, and balance
While pregnancy brings a time of celebration, it is also a highly traumatic and anxious time for a pregnant woman. You’ll end up carrying around an excessive amount of tension. A warrior pose (II) helps you to regain your sense of balance. This all-around good pose works on the legs stretch the side body, energizes the hips, and exposes the shoulders, which have begun to subside a little under the pressure.
For a great blood circulation
The Anantasana (side leg raise) may be a great exercise for strengthening the lower body. It works the pelvic floor muscles and therefore the hamstrings and helps circulate blood to those areas. Remember to concentrate on your body when doing the exercise and release the pose if you are feeling pain.
To endure the pain
If there’s one yoga pose that’s almost practiced in every prenatal yoga program or pregnancy yoga class, it’s Malasana (also referred to as Garland Pose or a yoga squat). Squats during pregnancy provide quite an amazing stretch to the groin area, opening the hips, and beginning to make space down there for a baby to form his grand exit. Try to do the pose by putting a blog under your seating bones for extra support.
For stress relief and overall health
Through conscious inhaling and mindful exhaling during pregnancy, one can strengthen the availability of oxygen and dispel CO2 within the blood. This purifies the blood, rids it of poisons, and supplies the fetus with fresh oxygen and nutrients. Supplying the baby with adequate oxygen contributes to its development within the womb, both cognitive and physical. BY practicing pranayama, you will reduce your own anxiety by relaxing your body and mind.
A more detailed analysis is required for all the factors considering the fact that every person and every pregnancy is different. A complete analysis of the challenges one is facing during the child development and growth period can only give a customized and modified structure of the pregnancy yoga program.