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What are Best yoga exercises of pregnancy
Happiness spreads in the family when the baby is born. The pregnant woman is given advice on what to eat and what not, how to work. Pregnant women need to be more careful on the three levels diet, exercise and medication.
Proper yoga exercises of pregnancy has the following benefits:
– Increases physical and mental capacity. Exercises are helpful in relieving the stress on the body and mind during pregnancy.
– Good changes are induced during the hormonal changes that are inevitable during this period.
– Digestion is good and stomach stays clean. So health stays great.
– Sleep is good and sufficient.
– Increases fitness and gives strength to endure pregnancy stress.
– Increases the flexibility and strength of joints
Different exercises for pregnant women Has following Benefits in detailed
Benefits of yoga during pregnancy
Yoga when pregnant is prenatal Yoga
Yoga when pregnant is practiced before the baby is born. The main purpose of this is to stretch the body, get peace of mind and increase the ability to breathe. Overall, prenatal yoga is extremely beneficial for the physical and mental health of the mother.
Yoga when pregnant has also been shown to be extremely helpful in various worldwide studies. It does not cause any harm or adverse effects to the baby. So doctors also recommend doing prenatal yoga.
1.Increases respiratory capacity
In yoga we do the action of inhaling and exhaling the air and it is very beneficial for our breathing health. So this breathing practice is very important during pregnancy and delivery. If a woman has control over this, she will suffer less during her pregnancy period.
Yoga when pregnant, helps to improve a mother’s ability of respiration and relieves her from problems. This is why experts also advice every woman to do some exercise or yoga daily.
2.Increases body flexibility
People who practice yoga daily have more flexible bodies than others. All body parts muscles move easily in any direction. One of the benefits of this flexibility is that it relieves various pains in your body.
That is why you should also do yoga. So prenatal yoga gives a pregnant woman the same benefits in pregnancy.
The flexible body is also very useful during childbirth and reduces the discomfort and pain caused by it. So if you are going to be pregnant, start doing prenatal yoga now. This will keep you and your baby healthy.
3.Reduces stress
We all know that doing yoga reduces stress. So prenatal yoga, which is a part of it, plays an important role in giving peace of mind to a pregnant woman. Prenatal yoga reduces mother’s stress. She stays happy which is definitely good for her and her child.
You know how important it is to stay happy during this time. Furthermore doing prenatal yoga leads to focus. Memory increases, laziness does not occur. Overall mental and physical health remain good and therefore it is important to do prenatal yoga.
4.Get a good sleep at night
Good sleep is very important for pregnancy. If one is not getting proper sleep in pregnancy this can invite many problems. If you don’t want this to happen and you want to get a good sleep, then doing yoga when pregnant will definitely can help you. This will keep you energized and fresh throughout the day and will naturally benefit the fetus as well.
Take this care while exercising
The most important thing to do in Yoga when pregnant is doing it under the guidance of an expert. This is because the time of pregnancy is very delicate and yoga done in the wrong way during this time can be very harmful. Consult an expert for this and then start doing prenatal yoga.
Start slowly and avoid positions that are beyond your reach, experience or comfort level
Avoid leaning on your stomach or back, leaning forward or backward, or doing pressure-bearing poses to keep your spine in a normal position.
Keep yourself hydrated by drinking plenty of Water or fluids.
12 yoga asanas that can be done during pregnancy (12 best yoga exercises for pregnancy 2021)
The following yogasanas protect you from problems in pregnancy and also assure a smooth delivery. If pregnant women practice asanas daily, it does not take much time to recover after delivery.
- Sukhasana
- Marjariasana
- Vajrasana with ujjayi breath
- Tadasana
- Konasana-1(Konasana-1)
- Konasana-2
- Trikonasana
- Veerbhadrasana
- Paschimottanasana
- Badhakonasana
- Viparitakarni
- Shavasana
Some pranayama that can be done during pregnancy. (Different pranayamas you can practice during pregnancy safely )
- Ujjayi Pranayama
- Full yogic breath
- Brahmari Pran
- Yoga Nidra
- Nadi Shodhan Pranayam
After doing all these pranayama you can meditate for some time which will give you complete relaxation.
Some yoga asanas that should not be done during pregnancy. (Yoga poses to avoid during pregnancy):
- Naukasana
- Chakrasana
- Ardha Matsyendrasana
- Bhujangasana
- Viparita Salabasana
- Halasana
Note :-Be sure to consult your family doctor or consult your Yoga instructor before starting the process of practicing yoga during pregnancy and related to how to exercise during pregnancy.