Yoga For Pregnancy

Yoga During Pregnancy

By the second trimester, most of the women would have bettered the morning sickness and nausea. It is also around this time, that the physical signs of pregnancy become apparent. You are probably starting to gain weight rapidly and your belly expanding, to make room for the growing fetus.

During this time the muscles of your back and legs start to feel the strain of the increased weight. The stretches help in strengthening these muscles. Yoga also increases the flexibility of the body to ease childbirth.

The following Yoga asanas (poses) should be practiced during  pregnancy.

Tiryaka Tadasana (swaying palm tree pose) Stand with your feet about 2 feet apart. Interlock your fingers and turn the palm outwards. Take a deep breath and raise your arms above your head. As you start to exhale, bend to one side from your waist. Make sure you don’t bend forward or backward. Hold the pose for a few seconds. Also hold the breath out while you are in the pose. Come back to the start position as you inhale. Repeat the same on the other side. This completes one round. Do about 5-10 rounds.

Marjarasana (the cat pose) Get down on your knees. Kneel in to place both palms on the floor, toes facing forward and about shoulder length apart. They should also be in the same line with the thighs. Legs and arms should be perpendicular to the floor. Taking a deep breath, raise your head, so that your spine is curved inwards. Hold the pose for 3 seconds. As you exhale, bring your head down and arch your spine, so that it gets curved outwards. Your head should be between your shoulders, facing your thighs. This completes one round. Do about 5-10 rounds.

Hasta Utthanasana (hand raising pose) Stand erect with your feet together. Bring your arms down the front on your body, and cross them at the wrists, palm facing inwards. Inhale slowly and deeply, and raise the arms above your head. The hands should again cross each other. At the same time, raise your head to look at your hands. Exhale and bring the hands in a straight line at the shoulder level. Reverse the hands and repeat. This completes 1 round. Do 5-10 rounds.