You have just received the good news that you are pregnant. Great, congratulations to you! Nothing is happier being a mother, but the process of pregnancy also makes you tired. In the first trimester of pregnancy, sometimes you will feel tired, your mind is reeling, afraid of the foods you used to love. These are signs that you are morning sick.
Did you know symptoms of morning sickness can be reduced by specific yoga exercises specifically designed for pregnant women? Besides, the benefits of yoga during pregnancy will surprise you. In particular, yoga can help pregnant women overcome depression. Yoga for pregnant women is yoga exercises designed specifically for pregnant women that help not only pregnant mothers stay healthy but also bring many benefits to the baby as well.
Today, Wellanda will show you 6 special yoga poses for pregnancy.
Note that:
· For each pose, you should practice for 5-8 long breaths through the nose, repeat three times.
· When practicing, you should not hold your breath because deep breathing and proper breathing are essential for both mother and baby.
· If, during any exercise, you feel dizzy, stop, and return to the Tadasana (Mountain Pose).
· Dizziness usually occurs when you breathe improperly.
1. Mountain Pose
The mountain posture is one of the basic poses of prenatal yoga that has a magical effect on pregnant women. It helps organize your body and improve balance, especially when you are pregnant.
How to practice:
· Basic mountain pose
o Stand with your feet hip-width apart, placing your feet so that your two thumbs are parallel to each other. This position will help you stand up more easily based on the current state of your stomach during pregnancy.
o Hold two arms on two sides of the body.
o Close your eyes, and slowly release face and shoulder muscles.
· Second pose:
o Stand with your feet hip-width apart and toes facing straight.
o Bring your hands close to your heart, with your fingers facing up.
o Close your eyes and breathe in and out slowly and steadily.
o Lifting your hands above your head and arching your back, this posture helps to warm the body, helping you keep balance during pregnancy.
2. Butterfly pose
This posture is like a butterfly and achieves the best results when exercising in the morning on an empty stomach. Pregnant women can maintain this yoga as long as possible but should not exceed 5 minutes. The butterfly pose enhances blood circulation and reduces fatigue. This posture helps create space for your growing belly and helps open your hips. As the foot gets closer to the groin, the auxiliary muscles are stretched, and the kidney and liver meridians are stimulated. As the foot gets further away, the hamstrings will become tauter, and the gallbladder and bladder nerves will be stimulated. This is a great posture to stretch the lower back. This posture also makes it easier to give birth.
How to practice:
· Sit upright with your legs straight and your hands on your knees.
· Bend both knees but release your knees to your sides, opening your hips. Touch the soles of your feet and pull with your hands so that your heels close to your groin.
· Two hands will be used to hold the toe. A gentle elbow can be used on your lap to bend deeper but not bend the spine.
· Hold the posture for 30-40 seconds
3. Wide knee child's pose
This is the most worthwhile yoga pose every time you go into a yoga class because it feels extremely relaxing after a series of postures that require a lot of energy, especially when you're pregnant.
This posture helps widen your hips and thighs and stretches your anal bone. Gestures also help reduce stress, stress, and help you calm. This posture enables you to relax and be ready to welcome your baby. When doing this exercise, ask your husband to massage your back and hips to relax the whole body.
How to practice:
· Sit on the floor, bend your legs together, and sit on your heels. When you feel comfortable, extend your knees and hips, breathing evenly
· Bend forward between your thighs and exhale.
· Slowly open your hips and relax between your thighs.
· Reach straight over your head, in line with your knees. Relax your shoulders on the floor. Feel the weight of your shoulders on your shoulders touching the floor.
· This is a relaxing position, so you can maintain the pose whenever it takes from 30 sec - 1 minute
4. Malasana Squat Pose
This asana is similar to the birth posture, making it easier to give birth. Besides, it also helps support the digestive system very well.
How to practice:
· Begin with Mountain pose (Tadasana), then straighten your legs, toes to the sides, bend your knees to squat, try to put pressure on your heels.
· Put your hands together in front of your chest, pull your elbows in front of your knees, keep your back straight, shoulders open and chest up.
· If you find it difficult to put pressure on your heels, use yoga bricks to support; this time, your feet will be wider and posture more standard.
· In the last three months of pregnancy, using yoga bricks will help you make this pose easier.
· Finish this pose by sitting on the carpet and returning to Tadasana.
5. Warrior pose
This is a "6 in 1" exercise to help stretch the thighs, hips, chest, abdomen, head, shoulders for the last three months of pregnancy.
Source: https://yogalakshmihome.com/
· Stand up then step foot to the right about 10 cm; feet turned sideways.
· The left leg rotates to the outside at an angle of 30 degrees.
· Raise your hands at shoulder height; palms face down to parallel with the floor.
· Right leg folded perpendicular to the floor.
· Breathe in and out for about five times and then return to the starting pose. Switch side to repeat the asana.
6. Final Resting Pose (Savasana)
It's time for you to allow your body to rest after a series of movements.
How to practice:
· Lie down, sit on the left hip, and slide your arms down until you touch the side seam of the body onto the rug.
· Lie down on your left (again to promote optimal fetal position) so that your left leg is stretched.
· Place a peg below your right knee, bend 90 degrees, with your right foot on the cushion. A second pillow goes under your head. Close your eyes and relax, you deserve it.
In every prenatal yoga session, be compassionate and kind to yourself, listen to your body. You are the one who knows the best things for you and your future baby.
Work cited:
"7 Prenatal Yoga Poses for Pregnant Women." Klay Schools, 12 Mar. 2020, www.klayschools.com/blog/7-prenatal-yoga-poses-baby/.
"Prenatal Yin Yoga for Childbirth." Santosha Society - Yoga & Meditation Retreats, 6 June 2018, santoshasociety.com/prenatal-yin-yoga-for-childbirth/.
"Yoga: A Godsend for Pregnant Women." Art of Living (India), www.artofliving.org/in-en/yoga/yoga-for-women/yoga-and-pregnancy.
-, Tilottama Chatterjee, et al. "How To Do Butterfly Exercise In Pregnancy & Its Benefits." FirstCry Parenting, 19 Sept. 2018, parenting.firstcry.com/articles/butterfly-exercise-during-pregnancy/.
Longacre, Sarah. "6 Yoga Poses Prenatal Mama's Can Rock!" Blooma, Blooma, 19 Nov. 2016, www.blooma.com/blog/posts/yogaposesforpregnancy#:~:text=Squat Pose (MALASANA)&text=Squat pose will help to while leaning against a wall.
“Lakshmi Home - Yoga Integrale e in Gravidanza: Pilates ~ Catania.” Yoga Lakshmi Home, yogalakshmihome.com/.
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