8 Prenatal Yoga Postures And Their Benefits For Expecting Moms

Prenatal Yoga Postures

During pregnancy, when most women experience fatigue, sickness, mood swings, leg cramps and breathing problems, prenatal yoga is a great way to relax, stay fit throughout pregnancy, prepare for easy labor and ensure smooth delivery of a healthy baby with minimal discomfort. Yoga poses are gentle and help to improve your mental and physical health. Research suggests that prenatal yoga is safe for pregnant women and their babies and continues to provide benefits even after pregnancy. The main purpose of prenatal yoga is to bring your unborn child into this world without any complications.

Here Are The Best 8 Yoga Postures And Their Benefits

Tree Pose

To perform this yoga pose, stand upright, raise both your arms over your head and interlock the fingers. Now slowly stretch first towards right and then to the left, just like a tree sways.


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tree

Benefits

This pose helps to relieve tension of the upper back, lower back, chest, hip, shoulders and neck. As your baby grows, stress builds up in these muscle groups of your body. Due to baby’s weight on your belly, you feel added pressure on your lower back and hips also get tighter. With increased breast size, your chest, neck, shoulder and upper back also feels pressure. This posture helps to provide more energy and strength for carrying baby’s weight.

Angle Pose (Konasana)

This posture will help you to form three triangles. Take support of any wall. Stand straight with your feet 2-4 inches wide apart. Raise your right hand over head keeping your elbow straight. Bend down to your left side and touch your knee. Turn your face to look up your right hand and inhale. Exhale and return back to bring your hands down. Repeat the posture with other side.

Angle Pose (Konasana)

Benefits

This yoga posture helps to improve flexibility of the waist region, regulates digestive system and help better functioning of internal organs.

Twisted Pose (Vakrasana)

Sit straight with your feet stretched in front. Bend your right knee, inhale and bring right foot over your left knee. Simultaneously bring the left arm and your elbow over your right knee. For support place your right hand on the floor behind you. Twist your torso on the right side turning your head back. Return to original position, exhaling slowly. Repeat this posture on the other side.

twisted pose

Benefits

This yoga posture helps to stretch the spine, legs, hand and neck; help to message abdominal organs; improves digestion and relieves from constipation which is a frequent complaint among pregnant women.

Utkatasana (Chair Pose)

This yoga posture is little challenging as it is just like sitting in an imaginary chair. Stand straight with your feet 1-2 inches apart. Stretch your hands in front with palms facing downwards. Do not allow your elbows to bend. Now bend your knees slowly down as if you are sitting in an imaginary chair. Hold for few seconds and while inhaling, stand up on your feet and exhale. Bring your hands down and relax.

Utkatasana (Chair Pose)

Benefits

This challenging yoga posture helps to strengthen your back and legs and prepares you for carrying extra weight. It helps to strengthen spine, chest and hip muscles, balances the body and provides mental strength.

Butterfly Pose (Badhakonasana)

This pose is called butterfly pose because of the way you move your legs, gives the appearance of a butterfly flapping the wings. Sit with your legs outstretched on the mat. Bend your knees and bring your feet in as close as possible, towards you. Bring the soles of your feet together, clasp them tightly with your hands and move your legs up and down just like butterflies flap their wings.

butterfly pose

Benefit

This pose strengthens the hip joints and thighs and makes delivery easy.

Yastikasana (Stick Pose)

Lie down straight on your back with legs stretched. Rest your hand on the side and keep the body in one line. Inhale and raise your hand overhead. Stretch them as much as possible. Stretch your legs fully at the same time, pointing the toes up and down. Hold the pose for 10-15 seconds. Exhale and relax. Repeat 2-3 times.

Yastikasana (Stick Pose)

Benefits

This pose enables you to stretch the body to its maximum limit. It helps to relax the tensed pelvic and abdominal muscles; Strengthens back and thighs. It helps to beat the stress and fatigue by offering rest and relaxation.

Cat Pose (Marjari Asana)

Get down on your knees and hands like a cat. Place your hand below the shoulders. Now lift your tailbone up and round your back just like camel’s hump. Keep your head in a neutral position, fixing your eyes on the floor. Breathe out and round your spine towards the ceiling, keeping the position of knees and shoulder intact. Release your head slowly toward the floor.

Cat Pose (Marjariasana)

Benefits

This helps in stretching the muscles; makes back and spine flexible; improves blood circulation and helps to relax.

Corpse Pose (Shavasana)

It is a posture for relaxation of your whole body and most often practiced at the end of the yoga session to heal the body completely. To perform this posture lie flat on your back with hands and legs stretched completely. Keep breathing slowly and deeply and keeping your eyes closed, allow the body to relax by surrendering your body completely to the floor.

Corpse Pose (Savasana)

Benefit

This yoga pose relaxes your body and mind, reduces anxiety and helps to maintain blood pressure.

A pregnant woman should practice these yoga postures under supervision of yoga instructor or after learning them correctly.

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    • Forskolin is a natural appetite suppressant that curbs carb and sugar cravings so you can stick to your diet plan!
    • Forskolin Extract has been studied for its potential to reduce appetite, manage weight. Combined with a healthy diet and exercise, desired goals can be achieved!
    • All-natural weight management supplement. Promotes healthy metabolism
    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
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