Pregnancy

3 Yoga Asanas to ease out pregnancy

Canisha Kapoor
Pregnancy

Created by Canisha Kapoor
Updated on Jul 20, 2017

3 Yoga Asanas to ease out pregnancy

Your doctor must have advised you to be active right from the onset of your pregnancy. Well, if you have been active during your first two trimesters, then chances are you will experience a comparatively easy labour and delivery. While walking is generally considered to be one of the best activities to indulge in during pregnancy, prenatal yoga not only keeps you fit during pregnancy but also strengthens your lower body and gets you ready to deliver a healthy baby. I tell you from my personal experience; I used to practice the first two asanas (given below) when I was pregnant and it resulted in an easy labour and delivery.

Here are three basic yoga asanas that you may practice in the comfort of your home and prepare yourself and your body for an easy labour…

  1. Namaskar posture: This is the basic yoga asana and is also the first asana of Suryanamaskar. All you need to do is stand with your feet a little apart from each other – same as your shoulder to shoulder width. Now fold your hands in the namaskar mudra and bring them close to your chest. It’s time to inhale… take a deep breath, hold for few seconds and then exhale slowly. This is the prep up. Now take another deep breath stretch your arms and back backwards. Hold to the count of 8 and come back slowly to the namaskar mudra (folded hands close to your chest) as you exhale slowly. Repeat 10 times at a go – and do five rounds in a day.

Note: If you feel a slight strain in your back, then avoid bending the back but sweep your arms above your head. This asana will help you in strengthening the back muscles and prepare your back and spine to adjust to the growing weight of the baby.

2. Belly breathing: Another simple yoga asana that will help you during labour time… All you need to do is sit crossed legged on a floor cushion, keep your hands on your belly and take a deep breath, hold and then exhale. Inhale to a count of 6, hold for 4 and exhale to the count of 8. Keep your facial muscles relaxed. Repeat 5 times initially – and slowly go up to 20. You may do 5 rounds in a day or as many as you feel comfortable with.

Note: This asana preps you for the ‘right breathing’ required during labour. 

3. Child’s pose: This asana will help you in relaxing all the muscles that you have used in the above two asanas. So come onto your fours and then slowly bend forward with arms stretching in front of you. Tuck your chin in towards your chest just like small child does and breathe in and out. Then come back on to your fours. Repeat this five times initially – and you can do 3 – 5 rounds daily.

So my dear expecting mums, start practising these asanas after consulting your gynae and see the results for yourself – you will feel calmer and stronger from the inside. If you have some more yoga asanas that you think can help our pregger friends, please do share in the comments section below. Happy Birthing!

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| Jul 22, 2017

I have consulted a professional yoga teacher. I follow a 20-min exercise and breathing session everyday. hope it gives good results. till now things are going smooth.

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| Jun 21, 2017

Is it suitable to all month of pregnency

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| Jun 21, 2017

Thanks thanks for sharing.

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| Jun 21, 2017

thanks

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| Jun 21, 2017

nice

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| Mar 02, 2017

thanks!

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| Mar 01, 2017

very nice article, thanks for sharing.

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| Mar 01, 2017

Kegel exercises are good too for strengthening the pelvic muscles.

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