Top 5 Yoga Asanas for the Pregnant Woman
Pregnancy is hands down one of the most beautiful things in the world but it also comes with its own share of responsibilities. Not all pregnancy comes with complications but a lot of women take pregnancy as a very delicate thing that they do not tend to do any form of workout during that time. Of course, you must not hit the gym, not carry heavy things, not run around doing the major chores, etc. But, there are certain things like yoga that all women can do to stay healthy and energised during pregnancy. Pregnancy comes with its shares of emotional breakdowns, mental instability, mood swings, etc and some simple yoga poses can help you deal with these issues.
P.S – Consult your gynac once and then go ahead with these easiest of the yoga asanas during your pregnancy to get benefitted.
It is also called as the Mountain Pose and it gives the stability, improves focus and determination. It improves the posture and helps in strengthening the ankles and thighs of the elders. The back pain, digestion problems, and blood circulation also gets easier.
Process: Stand in the simplest but a bit tight position. Keep your heels a bit apart and hang your arms right beside your torso. Gently lift your toes up and bring them down like doing tip toe from the ankle. Try to balance your body while doing this.
In this entire yoga asana, you have to keep your knees straight and stretched which brings out the pressure in the knee clearing all kinds of blocks that can happen during pregnancy. Because of the proper straight stretching, the knees tend to become stronger reducing the pain in it and also it brings flexibility in your body.
Process – Start with standing on your feet wide apart. Stretch your right foot out while keeping the leg close to your torso. Balance your weight on both the feet and stretch as much as you can.
In the warrior pose, you have to strengthen and stretch your legs which stabilize the balance of the body on the knee. You have to keep sure throughout that your legs do not move inward in this process. Holding this pose for 8 seconds can strengthen the inner thighs, the outer gluteal muscles, and the quadriceps as well.
Process – Stand on your feet with a length distance. Bend a little and try to sit on your thighs without a chair just like in the picture. Turn 90 degrees on one side and keep your hands stretched apart. Keep standing and sitting in this position on both sides.
A lot of women face severe insomnia and digestive issues during pregnancy and both of them can be solved with this. And for a lot of people digestion, acidity, and unhealthy food habits can lead to improper sleep which can be dealt with the cow pose.
Process – Sit down on the ground on all your four limbs like a cow or a cat just like in the picture. Your arms should be exactly under your shoulders and not stretched out. Your knees should be under your hips. Push your chest downwards while taking a deep breath. Your tailbone should be upwards and belly downwards. Now, exhale and round your spine, tilt your head towards the floor and draw your pubic bone forward. Repeat it for 5 times in the start.
This yoga asana is a very helpful asana that can cure a lot of issues pregnant women are dealing with and is quite easy to do as well. For sleep it is better because it calms down the nervous system while relaxing the neck and the back muscles. The blood circulation becomes better that directly treats insomnia.
Process – Stand straight with your hands hanging beside your torso, slightly bend your knees keeping your hips out, touch the feet with your hands completely. Do not force yourself so much in the first go because you will improve with time.
These were some of the top rated Baba Ramdev specified yoga asanas for the pregnant ladies. We have done our share of research and you know you will not be going wrong when Baba Ramdev himself has prescribed these.