Best Yoga poses for pregnant women, Yoga while pregnant

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Yoga is a discipline that focuses on the balance between mind and body. Yoga combines asanas, pranayam and relaxation techniques to achieve this balance. Before start yoga, you should consult your doctor during in pregnancy.

Yoga is mainly focuses on the balance between your mind, body and breath. Yoga combines physical postures (asanas), breathing exercises (pranayama), relaxation meditation techniques to achieve the balance between mind and body.

Yoga is safe to do in pregnancy. If you are doing yoga in pregnancy with right modifications, under doctor advice and follow yoga instructor instructions, you can get fit, strong and healthy mind.

Yoga classes begin with warm-up sessions for stretch your body. Then postures session will help to boost your body. Yoga class’s end with a meditation and relaxation, it will help to relax your body and mind. If you are doing yoga regularly, it will improve your physical, mental, blood circulation and muscle tone.

You can do yoga while pregnant. You can start yoga after 14 weeks or second trimester. Yoga will do under yoga instructor instructions. You can start yoga slowly. Your instructor will modify the postures for you while pregnancy.

You have to follow the instructions of your instructor, Yoga postures are stretch your body, if you feel any pain, stop doing yoga.

The following postures are not recommended during pregnancy:

Lying on your back after 16 weeks.

Breathing exercises that involve holding your breath forceful breaths.

Strong stretches or difficult positions that put you under strain.

Lying on your tummy (prone).

Upside-down postures (inversions).

Back bends.

Strong twists.

Postnatal yoga will provide strengthens to floor muscles and abdominal, you should start yoga about 6 weeks after the birth. You can do the yoga once a week or daily. Listen to your body, if you feel any pains and discomfort, stop doing yoga and consult your doctor immediately.

Yoga pose for pregnant women:

Palm tree pose:

1. Stand on your feet.

2. Raise your hands above your head and inter lock your palms and face them upwards.

3. Then raise your heels.

Thunderbolt pose: 

1.  Sit in vajrasana, place your knees on floor and heels.

2. Keep your heels to support your hips.

Benefits: This pose for second trimester of pregnancy.

Gracious pose:

1. Sit in Thunderbolt pose,

2. Separate your knees while keeping the toes on the floor and place the buttocks on the floor.

Cat pose:

1. Sit in thunderbolt pose.

2. Then stretch forward your body, place hands on the floor and stand on knees.

3. Bend your head.

Benefits: This pose is releases stress.

Flapping fish pose:

1. Lie down on your stomach.

2. Keep your hands under your head.

3. Bendy our left leg and keep your knees are near the ribs.

Benefits: This pose is spreading the weight around your waist and relaxing for second trimester of pregnancy.

Squat and rise pose:

1. Stand on your feet on the floor.

2. Toes facing outwards.

3. Lock your palms in front of your body.

4. Sit abdomen slowly. (See picture).

Benefits: This pose is very help strengthen the uterus.

Modified forward bend:

1. Stand in front of chair and bend forward to touch the back of the chair.

2. Keep your back straight.

Benefits: This pose stretches your legs and back.

Modified triangular pose:

1. Stand on the floor and keep your feet

2. Raise your right hand and looking up.

3. Keep your left hand touch the knee of the left leg.

4. Repeat this pose with switch your sides.

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