Prenatal yoga is a multifaceted approach to exercise. It is a low-impact fitness routine that helps improve your mood and ensures a better sleeping pattern during your pregnancy.
Yoga works through body stretches and makes it flexible to deal with the increasing body weight. And the breathing exercises help in calming the mind and the body.
As every trimester creates different reactions in your body, so are the yoga asanas that help you manage them better.
THE FIRST TRIMESTER:
In the first trimester, the body goes through major changes and the body feels different from the inside. Yoga helps you to understand this.
Some of the problems you may face during the initial 3 months are morning sickness, anemia, nausea, vomiting et cetera.
A regular routine of these yoga asanas will keep these in check and keep you energetic and happy.
- Padmasana
- Gomukhasana,
- Ananda Madirasana,
- Shavasana
Pranayama
- Ujjai
- Anulom Vilom
THE SECOND TRIMESTER
As you enter the 2nd trimester, you feel more energetic and more connected to your baby. Your tummy grows bigger and as your center of gravity shifts, you may feel off-balance sometimes. So you need to take care of it and go into each position slowly.
Some common problems during this phase are gastric troubles or heartburn, hypertension, constipation, leg cramps, and abdominal pain.
Asanas that help these are:
- ModifiedTadasana
- Bhadrasana,
- Modified Katichakrasana,
- Baalasana,
- Ashwathasana
- Hastothanasana
- Supta Padmasana
- Gomukhasana
- Shavasana.
- Toe bending, ankle bending, ankle rotation, and knee bending.
Pranayama
- Anulom Vilom
- Ujjayi
- cooling pranayama
- Ashwini Mudra
THE THIRD TRIMESTER
By the 3rd trimester, the tummy is quite big and you can feel the baby moments all the time. The energy levels go down. You may often feel tired and maybe irritable. You have some final weight gain and the abdomen may change shape as the baby positions itself for birth. Some problems associated with this stage are backache, edema, stress incontinence, vaginal discharge, and insomnia. And these asanas are the best to comfort you
- Neck movements,
- Padmasana
- Titli Asana
- Vajrasana
- Shavasana
- Chakki Chalanasana,
- Modified Katichakrasana
- Setu Bandhasana
- Hand exercises, feet or ankle exercises
- Baalasana,
- Malasana
Pranayama
- Sectional breathing,
- Nadishudhi pranayama
- Bramhari
- Meditation
The rapid hormonal changes will make your muscles very relaxed. So, approach each pose with caution and don’t over exert yourself.
