Pregnancy is a important phase of a women's life and she goes through a lot of physical and psychological changes. Apart from a healthy diet it is very important that she prepares her body for motherhood.
Art of Living Yoga Expert Kamlesh Barwal says that some yogasanas and pranayamas or breathing techniques can go a long way in dealing with the usual symptoms like morning sickness and indigestion.
Some yogasanas can help you deal with symptoms of pregnancy, smoother and easier delivery, and faster recovery after childbirth.
Meditation during pregnancies can help calm the mind, as the body goes through an emotional roller coaster during pregnancy.
Meditation and Pranayam centers the mind and has a calming effect on the baby. It restores the cheerfulness of the mind.
As women’s bodies become relatively fragile during pregnancies, meditation and pranayama really helps in keeping the mind strong and healthy.
Yoga expert recommends that pregnant women can practice yogasanas under expert supervision.
Here is a list of yogasanas that pregnant women can perform:
1. Sukhasana
2. Tadasana (Mountain pose)
3. Konasana-1 (Standing Sideways Bending One arm)
4. Konasana-2 (Sideways Bending Using Both arms)
5. Trikonasana (Triangle pose)
6. Veerbhadrasana (Warrior pose)
7. Paschimottanasana (Two-Legged Forward Bend)
8. Badhakonasana (Butterfly pose)
9. Viparitakarni (Legs against the wall pose)
10. Shavasana (Corpse pose)
Different pranayamas pregnant women can practice during pregnancy:
1. Ujjayi breath (Victory breath)
2. Full yogic breath
- Bhramari pranayama (Bee breath)
- Yoga Nidra (Yogic power nap)
- Nadi Shodhan Pranaya (Alternate nostril breathing technique)
After practicing these pranayama, you can follow it up with a 20 minute guided meditation.
Yoga poses to avoid during pregnancy:
1. Naukasana (Boat pose)
2. Chakrasana (Wheel pose)
3. Ardha Matsyendrasana (Sitting Half Spinal Twist)
4. Bhujangasana (Cobra pose)
5. Viparita Salabasana (Superman pose)
6. Halasana (Plow pose)
(Courtesy: Artofliving)
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