Practicing yoga during prenatal days is certainly beneficial. However, it is important to concentrate on the types of yoga poses that will help ease the lower back pain and other pregnancy-induced discomforts. It is necessary to stretch your body by doing yoga. Ourbodies undergo changes at a rapid pace during pregnancy.
Prenatal yoga helps to ease the pain of labor and also provides relief during such changes. Prenatal yoga will not only relax your mind but will also help to keep you away from stress and anxiety during pregnancy. It has been suggested to all pregnant women to do prenatal yoga. You too should be a part of it.
When you exercise regularly during pregnancy, the exercise releases hormone such as endorphine which help you keep energetic and also do not let mood swings affect you. It helps to bolster your breathing process, so that you do not find difficulty in breathing during labor. It lowers stress and does not let lower back pain, headache and nausea happen in your pregnancy period.
Here are some of the top 5 yoga poses that will give you sound sleepy nights!
1. Low-Heel Squat (Malasana) With Forward Fold
You put on weight on your ankles, feet and legs when your belly starts increasing. You need to keep those parts strong as you come close to your labour days. 208
Place a mat on the floor. Do not let your feet touch your hips. Now, you should bend slowly into a squat position. Your belly should be placed in center. As you lean forward slowly, your weight should be put into your heels. Place your fingertips on the yoga mat and try to tuck in your chin. While you press the heels, you should make a point that your heels should not be placed down the floor. Breathe deeply. Inhale and exhale for a few minutes.
2. Wide Side Lunge (Skandasana)
While you stand, you should keep your feet parallel and your pelvis neutral. Make sure you exert some pressure on your right foot without rolling the outer part of the ankle. Now, start to lower the left knee, lunging to your left side. Use your left elbow while you put pressure on the left thigh and shoulder. While you do so, create space between your groin and hips.
3. Reclined Hip Release (Supta Matsyendrasana Variation)
To keep blood flow normal in the lower part of your body and to ensure the blood reaches to your baby, this yoga will be of use. In this yoga, you will be stretching lightly to your hip and lower portion of your back by laying down without touching the back side down the floor.
4. Cow Pose (Bitilasana) 426
The weight of a baby puts pressure on your back and tightens your lower abdomen. It can also exert pressure on diaphragm, leading you irregular breathing pattern.Lower your elbows while you touch your feet, feeling the tailbones in the upward direction.
Repeat that action in a forward direction when you feel your heart is being pulled off your belly by forwarding your arms.
5. Frog Pose (Mandukasana) Variation
This yoga pose will open up the inner part of your hips which is a must during pregnancy months. Bend down while touching your hands on your feet. Widen your legs a bit.
While you inhale, you should slowly rise up, shifting your body weight to the inner part of the knee. Ensure not to over stretch. Support your body weight either on a blanket, forearms, or under your chest. Now, rest yourself down the floor while you let your belly hang loose.
It is significant to look out for a decent prenatal yoga DVD that is harmless for the mother and the baby. Therefore, purchasing and rehearsing the prenatal yoga requires a huge attention to be certain that the health of the mother and the baby are absolutely fine.