Pregnancy yoga helps to deal with the physical challenges such as a lower back pain or any muscle pain.
Yoga alleviates the pain experienced during labor and delivery. It helps in gaining physical and mental strength. It also plays an important role in building healthier emotions during pregnancy.
The following 4 yoga asana will help ease those pains and build strength in your back, and abdominals:
1. Standing Mountain: Most yoga sequences start with this pose to warm up the body.
Widen your feet parallel to your hip-width with knees slightly bent and toes pointed straight ahead, your palms should be in front of your chest. Your eyes should be closed and you should start breathing deeply. Inhale and bend your arms over your head to the backward direction. After few seconds exhale and stand straight to the normal position returning your hands in front of your chest. Repeat this asana for 10 full breaths.
2. Supported Triangle: This move will strengthen your entire body.
Widen your feet apart aligning it with the shoulder width. Let your right toe face forward and left toe slightly out. Bend your left leg and place your left hand on the left thigh while your eyes should look downwards. Continue the inhaling and exhaling process while you lift your right arm over your right shoulder. Turn your head and look upwards. Place your left arm on your thigh for support. Hold for 1 full breath as you lower your right arm. Return to the original position and then repeat for 5 full breaths. Reverse feet and repeat sequence on the other side
3. Supported Squat:
To start with this move, stack few pillows on the floor behind you. Stand with your feet wider than your hips and bend knees to lower your hips into a deep squat position, sitting on the stacked pillows. Your hands should be together in a Namaste position in front of your chest area. Close your eyes and breathe deeply. Hold this position for almost 10 full breaths and then go on hands and knees for the next move. Note: This pose is not recommended if you are experiencing any signs of premature labor.
4. Cow-cat pose:
You have to be on all your four limbs on the floor for this yoga move. Inhale and make a minor curve on your back and take your chin forward. While exhaling, bring your chin in towards your chest area and rest your back for few seconds. Now slowly sit back on your heels and lie down, rest for a moment and repeat the exercise 8-10 times.