What Yoga Is Safe During Pregnancy?

Are there styles of yoga that aren’t recommended for pregnant women? – There are many different styles of yoga — some more strenuous than others. Prenatal yoga, hatha yoga and restorative yoga are the best choices for pregnant women. Talk to the instructor about your pregnancy before starting any other yoga class.
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What yoga poses are unsafe during pregnancy?

Yoga Poses Pregnant Women Should Avoid Most pregnant women are aware of yoga poses they should stop doing, like cobra, locust and bow, all of which you lie on your belly for; and, poses that compress the abdomen, like head to knee or seated forward bend.

1. But here are few others that can cause problems (plus, a few options for modifying).
2. Half or Full Lotus Pose This hip-opening seated pose serves as a place to center, breathe and focus your attention inward.
3. But in pregnancy, your blood volume increases dramatically and blood-vessel walls relax to accommodate this extra blood, making you more susceptible to edema (swelling) and varicose veins.

Sitting in this cross-legged seat all too easily cuts off circulation in the legs and feet, and can create a tingling feeling from the compression of nerves. Modification: Sit with the hips open but align one heel in front of the other, with both feet in line with the spine.

The hips are open and the pelvis and spine are aligned, but without cutting off circulation of blood and nerves. Bridge or Wheel Pose A backbend seems like just what a pregnant woman needs—what with the heaviness of her breasts rounding her upper back, the limited space for breathing as the uterus grows up toward the diaphragm and all that weight on her pelvic floor.

But a backbend can put significant strain on the midline of her abdominal muscles. (The midline of the abdomen is made up of collagen fibers that are under the influence of hormones during pregnancy; even the pigmentation of this line changes during pregnancy as the tissues soften and expand.) Modification: From table-top position on your hands and knees, round your back like a Halloween cat as you exhale; then, extend your spine, looking forward as you inhale.

Allow your abdominal muscles to support your baby belly, rather than letting it hang down toward the floor. Triangle Pose Triangle pose may seem pretty basic; but, it can be difficult for pregnant women to maintain their balance and avoid a sway-back. If I teach this pose in a class, we always use the wall as a point of contact for the back foot, which is usually enough of a reference point for maintaining balance.

Another tendency in this pose is to hinge too far over the front leg, collapsing the trunk on the bottom side and over-stretching it on the top side. Modification: The wider stance of Warrior II creates more balance than triangle pose. A soft knee allows the legs to do a lot of the work rather than the side torso, which is already getting a stretch during pregnancy.

• Warrior II strengthens the legs and supports circulation throughout the pelvis.
• Start out by placing the hands on the hips and notice the alignment of the pelvis.
• Does it tip too far forward like a bowl spilling water? Does it tip to the right or the left? One of the most important concepts we teach in prenatal yoga classes is to first find stability in a pose, and to then find mobility.

So, I instruct women to move around in this pose and to not stay in one place. Extend the arms out from the heart, and then move into Peaceful Warrior Pose—dropping the back hand down onto the thigh for stability, and raising the front arm and the gaze up toward the sky.

Come back through Warrior II, and then into Side Angle Pose, using the front arm to take support of the front thigh and the back arm and gaze to reach for the sky. Avoid going as deep as possible in any one pose; instead, flow easily through these three poses. Pigeon Pose Pigeon pose gives a great stretch to muscles around the pelvis and the legs, but this asymetrical pose can be too much stress on these joints.

One of the primary changes in pregnancy is that connective tissue becomes more pliable. This is highly advantageous for growing another being inside your body, but it also means you’re more prone to joint instability. You may be able to go further in a pose because of this, but if you push too hard, pain will often come along.

• In fact, this is a pose that often feels good while you’re doing it, but you could end up waddling home from yoga class with out-of-whack sacroiliac joints.
• Modification: From a sitting position, stack one shin on top of the other—right ankle on top of the left knee, right knee on top of the left ankle.

Lengthen through the spine and hinge forward just enough to feel it in your hips. Then switch which shin is on top and repeat. Inversions: Headstand or Shoulderstand Full inversions put the weight of the baby, as well as the uterus, placenta, amniotic fluids and umbilical cord, onto the diaphragm, lungs and heart.

This is never good if a woman has heartburn—which is a common discomfort of pregnancy. Turning upside down is not necessarily good for the fetus as it gets bigger and begins to settle down into the pelvis head-first. Modification: A modified inversion with the legs elevated at the wall, and the head and back supported by blankets or a bolster.

This relieves swelling in the feet, ankles and legs. Stay in this pose for no more than 3 to 5 minutes. Deep Relaxation Pose: Savasana Savasana sounds like a no-brainer—it’s just lying on your back. But staying in that position for too long when more than 20 weeks pregnant can make you feel dizzy, nauseous, sweaty, even panicky—all symptoms of supine hypotension, or vena cava syndrome.

When a pregnant woman lies on her back, the weight of the baby and uterus compresses the major veins that return blood to the heart. Rolling over to the left side will restore adequate blood flow. Modification: You will be lying on either side for a few months, so it is worth learning how to prop yourself well in side-lying relaxation pose.

Gather up pillows, blankets and bolsters; lie on one side, make sure your head is in line with the spine, supported with pillows or blankets. Make sure the top leg is well supported, keeping the hips stacked and the knee, ankle and foot in line with the top hip.

• A few blankets underneath the torso below the bottom arm create more space.
• When properly supported, side-lying pose can be incredibly relaxing.
• Beth Donnelly Cabán is a Registered Nurse and childbirth educator who has been teaching prenatal yoga for 20 years.
• She directs the Prenatal Teacher Training Program at Integral Yoga Institute in NYC and is the consulting expert on,

Published 01/08/2018 : Yoga Poses Pregnant Women Should Avoid
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Is downward dog safe during pregnancy?

Downward Dog And Other Poses Get The Thumbs-Up During Pregnancy : Shots – Health News Moms-to-be who practice prenatal yoga say it reduces stress, anxiety and even pain. A study finds that even poses once thought to be off limits to pregnant women are safe.
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What yoga poses to avoid in third trimester?

Yoga Poses to Avoid While Pregnant – “Poses to avoid during pregnancy are generally any pose that puts pressure on the abdomen,” Aylin Guvenc, an Every Mother prenatal yoga and pilates instructor told Verywell, “Other poses to be cautious of are twists, that put pressure on the organs, and later on in pregnancy lying flat on the back which can restrict circulation.” While pregnant, refrain from practicing:

Poses that put pressure on the abdomenDeep twistsLying flat on your back (later on in pregnancy)

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Can I do Butterfly yoga in pregnancy?

– Butterfly Pose encourages energized awareness while allowing you to unwind, let go of stress, release emotions, and feel at ease. Practicing this posture consistently may help improve posture and relieve tightness in your low back, hips, and inner thighs.
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Can I do Russian twists while pregnant?

For a lot of expecting mothers, the impending changes to their bodies can be overwhelming and make them feel almost like they have no control over what will happen. There are plenty of women who are misinformed when it comes to what they can and cannot do while pregnant, causing them to potentially stop their physical activities for the duration of the pregnancy out of fear that they will harm the baby or themselves.

• While, yes, some changes have to be made in order to make sure that both mom and baby stay in good health throughout the pregnancy, that doesn’t mean that she has to bring her life to a screeching halt where exercise is concerned.
• As a matter of fact, exercise is healthy for mom, therefore, healthy for baby as well! Whether you are just starting to work out now or have been a gym rat for years, you can do these modified exercises without harming yourself or your child.

Trainers Dennys and Simon demonstrate 5 common exercises and modifications they suggest for expecting mothers. Not only will these exercises give mom a safe way to stay in shape over the course of her pregnancy, but they will also help her body prepare for labor and aid in recovery.

• As always, speak to your doctor about your specific pregnancy and if there are any precautions that you should take.
• If your doctor says that you are cleared to do these exercises, remember that it is still crucial that you listen to your body and don’t push yourself beyond your capabilities.
• While pregnant, your center of gravity will be changing on a constant basis.

For that reason, our main focus is to avoid exercises that will require you to balance more than usual. It’s also important to avoid exercises that increase your risk of falling or force you to exert excessive amounts of energy. Trainers Dennys and Simon demonstrate 5 common exercises and the modifications they suggest for expecting mothers. MODIFICATION: Step Back Squat Thrusts – Similar to a burpee, you will step or jump your legs back to a push-up position. Instead of lowering your body to the floor as you would in a full burpee, you step or jump to the bottom of a squat. Dennys and Simon recommend starting to do this modification once you begin showing or when you enter your second trimester. CHEST PRESS : After your first trimester, research recommends stopping exercises that require you to lay on your back as blood circulation may be affected by the added weight of the baby and can make an expectant mother dizzy or nauseous. MODIFICATION : Reclined Chest Press- It is important to find alternatives to exercises so that you do not neglect specific muscle groups while you are pregnant. You can get the same stimulus by doing chest presses in a chair or on a reclined bench. RUSSIAN TWISTS: Abdominal exercises that require lying on your back are discouraged, but that doesn’t mean all abdominal exercises should be skipped! The Russian Twist is not recommended after the first trimester. MODIFICATION : Seated Torso Twists- A great alternative to the Russian Twist, the Seated Torso Twist, allows the mom-to-be to work her core. Having a strong core helps your body cope with postural changes throughout the pregnancy and eases lower back pain. PLANK SHOULDER TAPS : Nearly two-thirds of all new moms experience diastasis or ab separation. Planks are a safe option for abdominal strength during the majority of your pregnancy, and unlike crunches and sit-ups, they don’t worsen diastasis. MODIFICATION : Wall Plank Shoulder Taps- By the third trimester, the weight of the baby may make it uncomfortable to hold a true plank. This modification ensures less pressure on the back while keeping the core and shoulders still engaged. SQUATS: Squats encourage a strong pelvic floor. This is especially important for expecting mothers. The pelvic floor is underneath all of the organs and the weight of the baby. A strong pelvic floor will help during labor and aid in a speedy recovery. MODIFICATION: Sumo Squat- Regular squats are great in the early weeks of pregnancy, but once the belly starts growing, the wide-angle of a sumo squat makes more room for a comfy baby. A Sumo Squat still works the glutes, quadriceps, hamstrings, hip flexors, and calves similar to a traditional squat. Before trying any of these moves at home, we recommend consulting your doctor, and if you are taking a Fhitting Room class for the first time, make sure to introduce yourself to your instructor and let them know you are expecting and what week you’re in.

If you can’t make it to the studio, Dennys and Simon put together a workout you can try at home! Perform the exercises in the order listed for 40 seconds with 20 seconds of rest between each movement. Repeat 3 times for a total of 4 rounds. – Sumo Squats – Wall Shoulder Taps – Seated Reach and Twist – Reclined Chest Press – Step Back Squat Thrusts Looking for more modifications for common HIIT movements? Dennys shared some with What To Expect.

Read it here. Shoutout to our FHITmoms; Michelle who continued to get her FHIX throughout her second pregnancy, and Alanna who started to come to The Fhitting Room just days before she found out she was pregnant with her first child. These stories are proof that, if done right, there are safe exercises for expecting mothers that will not harm their health or their baby.
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Can I do yoga 4 weeks pregnant?

Yoga is safe to practice in the first trimester of pregnancy, although hot yoga (like hot tubs or other activities that could overheat you) should be avoided. The first three months of pregnancy are a time of major changes in your body and practicing yoga can help you navigate this time both physically and emotionally.
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Is child pose safe during pregnancy?

Congratulations Mama, you’ve almost reached the finish line! The third trimester of pregnancy can be full of mixed emotions—the excitement of meeting your new baby, the fear of being a first-time parent, the bittersweet knowledge that your pregnancy is coming to an end—that said, this is the perfect time to turn to your yoga practice for affirmation and grounding.

ONE WEEK FREE ​Online Prenatal Yoga Videos ​YOGA MAMAS ON DEMAND Safe and fun prenatal fitness videos you can do at home online on your own schedule.

Goddess Pose Although the final months of pregnancy may have you feeling anything but divine, a little time spent in Goddess Pose will light a strengthening fire in your legs, and help you to harness the maternal vibrations of birthing women everywhere! Goddess is a powerful pose, which builds strength, challenges the mind, and opens the hips.

Step your feet wide along the length of your mat, toes pointing outwards. Bend your knees, making sure they don’t overpass your toes, and let gravity guide your tailbone downward. Place your arms anywhere they feel comfortable; resting on your thighs, in a prayer, or palms turned upward. Stay low in this pose for 5-7 cycles of breath, before straightening your legs and gently stepping your feet together.

Tip: Bring a swaying side-to-side motion to your Goddess Pose in order to cope with the challenging stance. This movement is also a great tool to use during labor!

Squat Time to move a little deeper with another hip opening pose! Squatting not only strengthens the pelvic floor, but it also offers you the chance to experiment with this pose as a birthing position. Step your feet a little wider than hip distance apart, with toes pointed slightly outwards.

1. With your hands in a prayer, breathe in and, as you breathe out, draw-up through your pelvic floor.
2. Eeping your pelvic floor engaged, bend your knees and let your hips lower towards the earth (Use a block for added support).
3. Stay low in this pose for 5-7 cycles of breath before bringing your hands to the ground for support and gently straightening your knees and torso.

Tip: Using your breath as a guide, try engaging and releasing the muscles in your pelvic floor while maintaining the squat. Bridge Pose Between a growing baby, a placenta, amniotic fluid, and additional water retention throughout the body, your pelvis and lower back are bearing quite a load! Bridge Pose elevates your hips, temporarily alleviating pressure in the pelvic bowl.

1. From a lying position with fingertips reaching towards your feet, bend your legs and ground the soles of your feet close to your seat at hip-width apart.
2. Slowly lift your hips by rolling through your spine, one vertebra at a time.
3. Imagine your spine is creating a long line extending from your thighs all the way to your shoulders.

Enjoy 3-5 cycles of breath before slowly lowering your hips back to the mat. Tip: For a more supportive version of this pose, use a block or a stack of pillows under your seat to support the weight of your hips. Wide Legged Child Pose Long before you settle into Savasana, a balanced yoga practice will include opportunities to pause and recoup your energy. Not only is Child’s Pose especially beneficial in your prenatal practice, but it’s also a great position for resting in between contractions during labor! From a kneeling position, bring your toes to touch and separate your knees slightly wider than your mat.

Place a bolster or stack of pillows on the mat in front of you and slowly lower your torso. Your head and chest should be completely comfortable and supported by the pillows, leaving ample room for your belly. Relax your arms on either side of the pillows and enjoy 6-8 cycles of breath before pushing yourself back up to a seated position.

​ Tip: Halfway through the pose, turn your head to rest on the opposite cheek in order to achieve a balanced stretch through your neck and shoulders. Legs Up The Wall Getting your pregnant body into this pose requires some (less than glamorous) maneuvering—however, once you’re in it, you’ll want to hang out all day! Resting with your legs up the wall allows gravity to assist blood flow back to your heart and is known to reduce swelling in the feet and ankles.

• Place a bolster, pillow, or folded blanket against the wall.
• Sitting to the left of your props, stack your knees to the left and scoot your bottom as close to the wall as possible.
• Gently lower your body to lie on your left side, then roll your bottom onto your props! You will likely have to shimmy your booty back until it touches the wall.

Extend your legs up at about hip distance apart, and relax. Rest here for 6-8 cycles of breath before rolling onto your left side and pushing yourself back to a seated position. Tip: If you’re finding it difficult to release all tension from your legs, try bending your knees away from one another and bringing the soles of your feet to touch just above your hips. Savasana I (On Your Side) Final resting pose—everyone’s favourite! This side-lying version of Savasana is a classic position for prenatal yoga practice and another great option for relaxation between contractions during labor. From a seated position, gently lower your body, coming to lie on your left side.

Place a bolster or pillow in front of your hips. Keeping your left leg extended along your mat, bend your right knee and rest your leg on your prop. Place a pillow under your head and make any other small adjustments necessary before settling into stillness. Give yourself permission to relax here for 5-10 minutes.

Tip: Ask your doula or birth partner to give you a massage while you rest. Be sure to let them know of any achy areas that need special attention. Savasana II (On Your Back) ​Some Yoga Mamas prefer to lie on their back for Savasana—and the good news is it can be done safely with a few adjustments. Although lying flat on your back for prolonged periods is bound to cause discomfort under the weight of your belly (in addition to reducing blood flow to Baby), keeping your torso on an incline feels perfectly comfortable.

Prepare two blocks in an “L” shape on your mat (as shown), and then lay a bolster on the blocks (you can also use a generous stack of pillows). Sit with your bottom at the edge of the props. Bring the soles of your feet together, and let your knees fall outwards. Gently lower yourself back on the incline, feeling fully supported by your props.

Give yourself permission to relax here for 5-10 minutes. Tip: For even deeper relaxation, cover your body with your favourite blanket, and place an aromatherapy eye pillow over your eyes for the duration of the pose. This is it Mama, the home stretch! It won’t be long before your bun-in-the-oven is snuggled within your arms.
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Is it safe to do inversions in yoga when pregnant?

By Carol Gray, LMT, CST, RPYT, ERYT-200 – Once again, people ask if it’s safe. This time, it’s about inversions during pregnancy. Once again, the short answer is yes.
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When should I stop yoga when pregnant?

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying your shoes, and turning over in bed). The size of your belly becomes a real factor, as do general tiredness and feeling cumbersome. However, staying active during pregnancy can boost health outcomes for both mother and baby, reducing labor times and birth complications.

1. Additional research shows that prenatal yoga can help reduce stress.
2. If you could practice yoga with some vigor in the second trimester, give yourself the leeway to ease up now and avoid poses that compress the belly.
3. But keeping active during pregnancy is safe for most people.
4. Take an increasingly cautious approach as your due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it.

As always, you should review prenatal yoga dos and don’ts, Speak to your doctor before beginning any new exercise program. Be sure not to perform any movements or exercises that cause pain and discuss any discomforts that arise with your health care provider.
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Is Downward Dog safe third trimester?

Down dog is one of the most repeated poses in regular yoga classes. Downward-facing dog during pregnancy though – is it safe? Like most yoga practises, the answer will very much depend on the individual, your health, lifestyle and yoga experience. (I know, that’s annoying vague, but let’s talk about why).

A 2015 study published in the journal of Obstetrics and Gynaecology found downward-facing dog is safe to practise during pregnancy for women who have no health or pregnancy complications. SAFE doesn’t necessarily mean comfortable though, so it’s always important to encourage your students to listen to their bodies and offer other options they can choose instead.

Let’s look at why you might choose to practise downward-facing dog during pregnancy and when you should consider an alternative.
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In which month I can start yoga in pregnancy?

When can I start doing yoga in pregnancy? – The best time to start yoga if you’ve never done it before is in the second trimester, after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester (BWY 2005, Cameron 2009), if you’re not used to them.

• Sadly, the most common time for miscarriages to happen is during the first trimester.
• There’s no evidence that doing yoga, or any other exercise, in the first trimester will harm your pregnancy.
• But, to be on the safe side, some yoga teachers will recommend that you don’t practise yoga for the first three months (Cameron 2009),

In your second trimester, you are also less likely to feel tired and sick during a long class. Some yoga teachers recommend that if your baby was conceived using IVF, you should wait until about 20 weeks before starting classes. This is because of all you will have been through to achieve your pregnancy.
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Can I do squats during pregnancy?

Squats are one of the most popular and effective exercises for building lower body strength. There are many different variations of squats. They can be done with no equipment. You can also use dumbbells, kettlebells, or resistance bands. Pregnant women may choose to incorporate squats into their weekly exercise routine.

1. Squats can offer many benefits for both you and your baby-to-be during pregnancy, labor, and after delivery.
2. Squatting during labor and delivery may help open your pelvis, assisting in baby’s descent.
3. This is why squats are an important exercise to practice during pregnancy.
4. Try these five different squat variations throughout your pregnancy.

If you have knee, hip, or low back pain during these movements, stop and talk to a doctor, physical therapist, or personal trainer. They can help ensure that you’re OK to perform the movement and that you are performing it correctly.
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How can I modify my pregnancy yoga?

1. Use props and give your baby space – Modify your poses and use props to accommodate your changing shape. Place your hands on blocks and blankets under your knees in lunges. Use bolsters under your thighs for Cobras and generally be generous in giving yourself some more space and support.
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Is it OK to do burpees when pregnant?

Are Burpees Safe in Pregnancy? “Can I keep doing burpees in pregnancy?” Burpees are a pretty demanding full body movement and because I get asked about them often, I’m sharing some considerations to take and how you can make adjustments to your training to accommodate your evolving body, while also supporting your core and pelvic floor health through pregnancy and beyond.

• Full burpees require a good amount of coordination and stamina, and they can place quite a bit of stress on the core and pelvic floor.
• Higher impact movements (like the jumping in/out and up portions of a burpee) can put more pressure on your pelvic floor which is already a bit vulnerable in pregnancy.

Burpees also require core strength which is great, but it can place some strain on your abdominal muscles if pressure isn’t managed well. In addition, a growing baby bump makes it pretty difficult to perform a full range of motion burpee at a certain point.

I do not recommend moms to continue full burpees (chest/belly to the floor) once their belly has popped out; the risks of slamming down on your belly far exceed any benefits. So how do you know if it’s time to make a change with burpees? It will vary from woman to woman as far as when she should put a pause on full burpees.

One woman may be fine continuing them well into the second trimester when another woman may need to stop sooner in the first trimester. Here are a few things to “listen for” when considering if it’s time to take a break from or adjust burpees:

Coning or doming along the midline of the abdomen (particularly during the push-up portion of the burpee) Pulling sensations in the abdomen ANY amount of unintentional leaking (urine or feces) Pelvic pain or pressure Heaviness or a bulge feeling in the vagina Pain during or after exercise (back, hips, pelvic, belly)

If you experience any of these symptoms, you can try adjusting the strategy you are doing to see if that helps, or you can choose another exercise. Remember that this won’t be forever, just for now and it can really help set you up long term! What can you do instead? The great thing is that there are many great options for substitutes for burpees. Here are just a few of my favorites:

Incline burpees (with or without the hop, depending on how your pelvic floor responds) Walking burpees (without a push-up, or a shortened range of motion push-up from the knees) Squat plus an incline push-up Banded burpees (squat plus a banded chest press) Landmine thrusters (squat to press) Any form of cardio (biking, rowing, walking, carries, sled work, etc.)

These are just some options that you can use as substitutes; get creative to maintain versatility in your training. And you do not have to substitute burpees with a movement that completely mimics the response you get from them. Sometimes that is what you need to change completely, so don’t be afraid to do a completely different exercise if needed.

As a reminder, just because you can still do burpees at 20+ weeks pregnant, it doesn’t necessarily mean you should. The rewards rarely outweigh the risks to your core and pelvic floor. There are many different ways you can maintain your stamina during pregnancy without placing more stress on your body.

Want more info on how you can navigate symptoms, exercise, and your journey? Fill out form to schedule a FREE call with me to discuss how you can get better guidance with exercise and managing symptoms in pregnancy! : Are Burpees Safe in Pregnancy?
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Are burpees safe in pregnancy?

– Burpees are a fundamental CrossFit move, but the traditional form isn’t safe during the second or third trimester. This modified version will still get your heart rate pumping, but with less jarring and jumping. Equipment needed: wall, tall bench, or box Muscles worked: quadriceps, gluteus medius and maximus, hamstrings, pectoralis, deltoids, triceps

1. Stand in front of the elevated surface with your toes pointed slightly out.
2. Drop to a squat, keeping your weight in your heels. Allow your knees to bow slightly out.
3. At the top of the squat, do a pushup against the elevated surface. This is 1 rep.
4. Perform 5 sets of 10-12 reps.

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Can I do bridge pose while pregnant?

Pregnant students should also avoid inverting for long periods of time (stick with 30 seconds or less). If you’re teaching long holds in inversions, a supported bridge pose (with a yoga block under the sacrum) with feet on the floor or legs in the air, is a great pregnancy-friendly alternative for most students.
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What stretches to avoid pregnant?

What stretches should you avoid during pregnancy? – It’s safest to avoid all stretches during pregnancy that involve deep backbends or other contortions, like camel or bow pose in yoga. You may find that you get calf cramps when you point your toes; if that’s the case, flex your feet instead.

1. Also, avoid lying flat on your back for extended periods of time after the first trimester.
2. Trusted Source Exercise During Pregnancy It can compress the main vein that carries blood back to the heart from your lower body.
3. Still concerned? Check out a class or meet with a physical therapist who’s savvy about pregnancy to get the low-down on stretching safety.

Your best rule of thumb: If a stretch doesn’t feel good, pull back or choose another one that does.
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Which of these asanas should not performed by pregnant ladies?

Yoga: It is this ancient form of exercise that has contributed in the holistic living of individuals in the most natural and trusted way since years. Yoga is like a spiritual route to a relaxed mind and healthy body. In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.

Former Miss Universe and Bollywood actress Lara Dutta who recently became a mother of a baby girl launched her prenatal yoga DVD titled ‘Heal with Lara’ under pre-natal yoga expert Tonia Clarke. Her initiative is just another example of stating the significance of pregnancy yoga that is developing as an important fitness trend among would-be mothers.

Women who are regulars would require minor modifications to their yoga routine during pregnancy months when the body is undergoing hormonal changes. The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications.

• Positions and exercises practiced across the three trimesters of pregnancy differ with every phase.
• It isn’t just about yoga; it is about doing it under expert supervision and favourable environment.
• A pregnant woman must take into consideration her health history before beginning with the exercises.
• For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent.

The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time. With all clauses and health tips in mind, let us now move forward to the ‘asanas’ most recommended for would-be-mothers.

• Yoga postures mentioned below focus on strengthening the pelvic muscles that help enhance the womb space for the healthy growth of the foetus.
• Yoga teacher and nutritionist Abhilasha Kale believes that, “The benefits of asanas are many.
• By doing regular exercises, a lot of happy hormones are released called ‘endorphins’ that keep a mother energetic and positive sans the deterring and erratic mood swings coming in way.” Here’s a list of the top exercises that Abhilasha suggests women to attempt during pregnancy months.

She also guides us on doing them correctly: Vakrasna (Twisted pose) -Sit erect with feet stretched in front (parallel). -Inhale and raise your arms at shoulder level, palms facing down. -Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side.

Swing arms back as much as possible. Do not bend your knees. -Inhale and come back to original position maintaining your hands shoulder level and parallel to each other. -Repeat on other side. Benefit -Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs. Utkatasana (Chair pose) – Strengthens thigh and pelvic muscles -Stand erect with feet 12 inches apart.

Keep your feet parallel to each other. -Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously. -Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.

1. Eeping your hands in the same position, inhaling, get up slowly and stand on your toes.
2. Exhale, hands down and heels down simultaneously.
3. Onasana (Angle pose) – Flexibility of waist and fat remains under control in the waist region -Stand erect with feet 24 inches apart.
4. You can do this asana with the support of wall.

-Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down. -Repeat the same with other side. Paryankasana (Ham’s pose with one leg) – Strengthens abdominal, pelvic and thigh muscles -Lie down on your back. Straighten your legs. Keep your knees together. -Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side.

• Straighten your leg.
• Repeat with the left leg.
• Hast Panangustasana (Extended hand to big tow pose) – Strengthens pelvic and thigh muscles -Lie down on your back.
• Straighten your legs.
• Eep your body in one line.
• Your hands in T-position, palms facing down.
• Slide right leg towards your right side.
• Don’t try very hard.

Hold toe with your right hand if possible. -Sliding your leg come back to original position. -Repeat the same on left side. Bhadrasana (Butterfly pose) – Strengthens inner thighs and pelvic region -Sit on the mat with legs fully stretched. -Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. Parvatasana (Mountain pose) – Improves body posture, relief in backache -Sit on the mat in sukhasna, padmasana or ardhapadmasana. -Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears.

• Hold the position for a few seconds and come back to normal position again.
• Repeat 2-3 times Yastikasana (Stick pose) – Corrects posture, body gets stretched, relieves body tension – Lie down on your back.
• Straighten your legs.
• Eep your body in one line.
• Nees and feet are together.
• Feet point upward.
• Hands rest on the sides.

-Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously. -Exhale, raise your hands and come back into normal position. -Repeat 3-4 times with in between breaks. Some important reminders/safety measures : – Mothers with condition of asthma can try the above mentioned asanas but shouldn’t hold or suspend breath during the practice of pranayams/asanas.

– On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles.

– Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. Asanas that require lying down on the weight of your stomach should be strictly avoided. – Exercises involving balance should be done with utmost care.

Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed. – Simple stretching exercises encourage circulation, help fluid retention, and relieve stress – If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor.

Read also: How to get pregnant
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