Yoga has multiple benefits for pregnant women, as long as the exercises are adapted to the gestation period. In this article, you will discover the best yoga positions for pregnant women , but before you start, you should keep in mind that the asanas may vary depending on the trimester.
In this way, during the first three months the exercises will be more focused on learning to breathe correctly and relax.
During the second trimester , what is sought is to curb anxiety and strengthen the back . Already in the third trimester , the exercises will be oriented so that you can sleep better .
YOGA POSITIONS FOR PREGNANT WOMEN TO MAINTAIN BALANCE
That said, there are a number of pregnancy yoga positions that you can practice throughout the 9 months. Among them are asanas that help moms-to-be maintain balance as their bodies change. There are two, basically:
1. Vrikshasana or tree pose . It consists of standing up, fixing your eyes on one point, breathing deeply and lifting your right foot. With the help of your hands, place your right foot on the inner side of your left thigh. Bring your hands together in front of your chest and raise your arms, hands together, above your head. Hold between 20 and 30 seconds. Return to the original position and do the same with the other leg.
2. Natarajasana or royal dance posture . Standing, look ahead and fix your eyes on a point. When you’re focused, lift your left leg back and grab your foot with your right hand. Gently lift your foot, at the same time as you raise your left arm, so that it is slightly forward. Hold in that position for 20 to 30 seconds. Return to the original position and do the same with the other leg.
YOGA POSITIONS FOR PREGNANT WOMEN TO STRENGTHEN THE PELVIC FLOOR
Strengthening the pelvic floor and perineum is also very important for both delivery and recovery. There are three asanas that help achieve this goal:
1. Utkasana or posture of strength . It is also called squatting position.
2. Setu Bandha Sarvangasana or bridge posture . Lying down, with your arms close to the trunk, open your legs a little and bend your knees so that the soles of your feet are on the ground. Try to bring your feet closer to your buttocks, grab your ankles with your hands and take a deep breath. Then, lift your hips off the ground and then your back. Hold between 20 and 30 seconds. Relax.
3. Baddha Konasana or Cobbler’s Pose . Sitting, bend your knees until the balls of your feet touch. Try to bring your feet closer to your body and interlock your fingers to support your feet while trying to touch the ground with your knees.
YOGA POSITIONS FOR PREGNANT WOMEN TO STRENGTHEN THE LOWER BACK
The back and lower back suffer a lot during pregnancy, but there are a number of yoga poses that will help you. They are the following:
1. Marjaryasana or cat pose. It is the warm-up to stretch the spine. Kneel down on all fours, with your hands shoulder-width apart. Arch your back, lower your head, and touch your chin to your chest. Take a deep breath as you arch your back and look up. Breathe out as you lower your head and convex your back. Repeat those movements for 30 seconds.
2. Tadasana or posture of the mountain . Standing, bring your feet together until your heels touch. Raise the tips, spread the fingers and push down, spreading the weight. Next, squeeze your knees and straighten the back of your legs without arching your back. Meanwhile, stretch your arms on both sides of your body. Relax.
3. Chakki flatboat or posture of the mill . Sitting on the floor, with your back straight, stretch your legs and keep them as far apart as possible. Bring your palms together and interlock your fingers. With your hands next to your chest, push your torso back while making circles with your pelvis.
MORE YOGA POSITIONS FOR PREGNANT WOMEN
1. Asanas to improve breathing : Uttihita Trikonasana or Extended Triangle and Matsyasana or Fish Pose.
2. Asanas to promote digestion : Vajrasana or diamond posture.
3. Asanas to improve blood circulation : Viparita Karani (mudra or inverted posture).
4. Asanas to relieve heartburn : Pranayama .
5. Asanas to strengthen the arms and legs : Virabhadrasana or posture of the warrior.
6. Asanas to end the session : Shavasana or posture of the dead and Utkata Konasana or posture of the goddess.