Top 7 safe yoga in Pregnancy
The question that often arises in the minds of women is whether yoga can be done during pregnancy as well. Experts say yes but with some precautions.
A pregnant woman should be taken special care of before, during, and after pregnancy, be it through diet, rest, or exercise. There are some asanas in yoga that can be done during pregnancy.
With these, blood circulation is correct, weight remains normal and all organs remain healthy. The mother remains strong physically, mentally, and emotionally.
Tadasana:
First of all, Tadasana can be done for full-body stretching. Standing on the yoga mat, raise both hands up with your breath. If you can maintain balance, lift your heels, and keep your weight on your toes. Then come back slowly while exhaling.
Ardhachandrasana:
This is done with the legs together, but during pregnancy, it can also be done with the legs slightly open. This is also called side bending.
Raise one arm up to a comfortable level and bend to the opposite side and do this action two to three times on both sides. You can also hold it for four to five seconds.
Trikonasana:
Open the legs to a comfortable level and open the arm from either side and bend it till the ankle joint and the other arm should be open up at 180 degrees.
Virasana:
Stand on the yoga mat with both legs open. First of all, bend the right leg to the left and bend the knee, and balance on the back leg.
The leg which is in front, opens the same hand forward to the shoulder and opens the other hand backward at 180 degrees. Do the same from the other side as well.
Bhadrasana:
Sit down and bring the feet by bending the knees a little inside, joining the toes and soles of both feet. You can also do the butterfly in this posture. It is a very famous asana and it is mostly done during pregnancy.
Bridge pose:
Lie down on your back. Bend the knees and keep a little gap. Hold the ankles of both feet with both hands. Lift the waist completely from the middle.
Keep the weight on the shoulders and head. There will be weight on the feet as well. Lift as much as you can comfortably lift. Do this for four to five seconds two to three times.
Ardhasarvangasana:
To do this, lie down on your back and lift both legs at a 90-degree angle. Keep the knees straight.
Sun salutation can also be performed during pregnancy, provided it is kept in mind that out of the 12 positions for Sun salutation, leave the posture in which you are not comfortable.
Modify the posture in which the stomach comes down and keep it raised. Lean less while bending forward and do it lightly by maintaining balance while bending backward.
Also, keep in mind:
Always keep a gap of two and a half to three hours between eating and exercising. Morning time is best. Always do yoga in an open-air, clean environment.
If you feel thirsty, you can take a few sips of water in between. Eat or drink something only after half an hour of asana. Always wear light and open clothes while doing asanas and rest for a few seconds after asanas.
If you are under the supervision of a doctor, take any action only after consulting him. After doing asana, do Shavasana, and only then get up slowly.
Along with this, Bhramari Pranayama, Anulom-Vilom, Nadi Shodhan, and deep breathing can be done regularly.
You can also meditate for some time for mental peace, positive energy, and spiritual progress.
