Pregnancy Yoga is great for your body. It makes you strong, relaxed and calm. Read more about physical and emotional benefits of Yoga. Let’s talk about 5 easy Yoga postures you can learn. You can easily practice them at your home.
1. Butterfly Stretch
It is one of the most important exercises if we are aiming for a normal delivery. In contrast to the conventional butterfly movements, we need to just stretch the legs in the butterfly position. No movements should be done.
1) Sit down with both your feet together, soles touching each other.
2) Bring your feet as close to your groin as possible, holding both the feet with your hands.
3) Stay in this position and try bringing the knees as close to the floor as possible.
4) Hold for 10 counts (5 seconds) in this position, noticing the stretch in the groin area.
5) Release the stretch by moving the knees upwards slowly and again bring them down to repeat the stretch.
6) Repeat 10 times.
2. Kegel Exercises
These exercises are for pelvic floor muscles. As the name suggests, these muscles form the floor of the pelvis, thus need to be strengthened for a vaginal delivery. These exercises can be done in any position, any time of the day, whether full or empty stomach.
1) Try to contract your pelvic floor muscles as if you are trying to stop the urine to leak or trying to prevent gas to pass.
2) Contract for 3 seconds and relax for 3 seconds. Equal contraction and relaxation is important.
3) Repeat 5-6 times at a time, and can be done a total of 10-15 times in a day.
To isolate pelvic floor muscles from other muscles, we need to do a small test. Next time when you go to pee, try holding the urine stream in between. Notice the muscles which are required for holding the urine. These are your pelvic floor muscles.
3. Cat & Camel
These are one of the most important exercises which help in relieving the back & the pelvic pain, commonly present during pregnancy. As the name suggests these exercises ask us to imitate our spine similar to those of a cat and camel respectively.
1) Lie on all four limbs (as in a cat or camel) called as the quadruped position.
2) Keep your hands just beneath the shoulders keeping elbows straight and knees just beneath the hips; feet shoulder width apart.
3) As you get onto all fours, keep your spine in neutral position. Then slowly take your neck up and taking the spine down to make a curve as in a cat’s spine. Then slowly again tilt the spine upwards to make a hump as of a camel.
4) Repeat 10 times, breathing normally.
4. Tree Pose / Vriksasana
‘Vriksa’ means a tree, in this posture whole body extends upwards like a tall tree.
1) Stand erect in the tadasana; interlock the fingers
2) Turn the palms outwards and take the arms up above the head with palms facing the ceiling. Keep the head and neck erect.
3) Maintain this position for 10-15 seconds while breathing normally and then lower down the arms slowly back.
4) Repeat 7-10 times
5. Seated Side Stretch
This is done usually in the Vajrasana position. However, it can also be done with both the legs open wide apart
1) Join both the hands together and take them upwards
2) Elevate to stretch the spine
3) Take the elevated arms towards your left side as if trying to touch the floor, thus stretching the right side of your body. Hold for 5 counts (2-3 seconds) and come back to neutral position
4) Repeat the same on the other side by taking arms to your right side
5) Repeat this 5 times