Prenatal yoga and pregnancy

Prenatal yoga which is a combination of breathing, walking, and posing (asana) exercises is especially gaining momentum among women.

An old saying goes,' health is wealth' which has now become a trend, and in the past few decades, the praise that yoga has acquired is well-deserved owing to which pregnant women are now turning to the ancient system of physical and spiritual routines and exercises to stay in shape and ensure the safety of their unborn child.


The pregnancy period is divided into three sub periods namely First, second and the third trimester. The first three months are the most complicated months in terms of excessive body and hormonal changes so the first trimester of yoga practicing generally involves asana related to the body. However, if you have never practiced yoga before, then it is advised that you take up prenatal yoga during the second or third trimester of pregnancy after you nausea -tic and morning sickness period has passed off.


Experienced yoga practitioners should start incorporating prenatal changes into their regular yoga regime. Some poses useful during the second trimester pregnancy period are listed below:


  • Mountain Pose (Tadasana)- It helps you get familiar with the experience of stillness, stability.
  • Triangle Pose (Trikonasana)-It is frequently used in the meditational asanas, it helps in strengthening the mind.
  • Warrior Pose- it helps you stretch and strengthen the arms, muscles, legs leading to improved balance and body alignment, relief in backaches.
  • Standing Side Stretch Pose- it helps in the upward and outward stretch of the legs and arms from the belly at the same time.
  • Standing Spread Leg Forward Bend- it improves and strengthen the inner and back legs and the spine. But if you suffer from lower back problems, use a prop chair to support your arms outward.
  • Seated Forward Bend (Paschimothanasana)- it relaxes body and rejuvenates the mind, while stretching of the hamstrings, spine and shoulders relieves stress and enhances concentration and the body posture.
  • Hero Pose (Virasana)- if you have flat feet, opt for Virasana since it fortifies the arches of the feet, ankles and enhances posture.
  • Spread Leg Forward Fold (Upavista Konasana)- This asana works principally for the hamstrings and adductors by energizing the body and bringing spiritual peace.


Article Tags: Prenatal Yoga

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