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Pregnancy can be a stressful time – mentally, physically and emotionally. But, don’t lose hope just yet! Labour is a function your body knows to perform perfectly and practising yoga will help you relieve the mental and emotional stress and make the process of childbirth easier.
“Yoga and meditation is beneficial for the spiritual and physical growth of your unborn child,” says Hansaji Yogendra, yoga instructor and director, Yoga Institute. “I recommend yoga for all pregnant women,” she says. However, before you start practicing yoga or taking up any exercise regime during pregnancy consult your doctor.
Once your doctor has given the go-ahead, here’s how you can proceed. (Yoga can be practiced from the 4th month of pregnancy till the 9th month).
1. Yastikasana: Simple stretching of all the muscles
Lie down on your back with your legs extended.
Inhale as you extend your arms upwards.
Stretch you body such that you pull your body upwards with your arms and downwards with your feet.
Hold for 6 seconds, exhale and slowly release.
2. Supta vhadrasana: Improve flexibility
Lie down on your back.
Spread your legs wider.
Now bend your knees to bring your feet together in such a way that your feet form a namaste.
Hold for 6 seconds and release.
This pose increases flexibility of the pelvic region, making child birth easier. It also stretches the lower back, thus preventing back-aches.
3. Ustrasana or the camel pose
Go down on your knees.
Now slowly bend back as you try to reach your ankles.
Hold this position up to 6 counts.
Now slowly come back to original position.
If you are a beginner, do not try to hold your ankles. Instead, just place you hands on your hips and bend backwards.
This pose will strengthen your back and prevent back pain. This asana also raises levels of energy in you, as blood rushes to your head.
Besides these asanas, she also suggests these breathing exercises.
Long exhalation or rechak: “Simply take your breath in and let it out slowly,” Hansaji says.
Diaphragm breathing: In this kind of breathing make sure your abdomen goes out as you breathe in and is pulled in as you exhale.
She also recommends few simple asanas to get your uterus back in shape and to make your breasts firmer post breast feeding.
4.Hasta-pada-angushtasana
Lie down on your back.
Slowly lift your leg to form 90 degrees.
Rise up to hold your toes.
If you cannot reach your toes, do not strain yourself.
Another pose you can try is, to sit in padmasana (lotus pose), sukhasana (sitting with legs crossed on the floor) or in ardhapadmasana and lie down.
“Talasana can be practiced to make breasts firmer,” says Hansaji. However, post pregnancy, rotate your arms clockwise and anti clockwise while seated and not on your toes as in the original position.
Try these yoga asanas for a happy, healthy and a stress-free term!
