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The Best Yoga Poses for Pregnant Women



Yoga is one of the best ways to keep your mind and soul healthy and when a life breeds in you taking care of yourself becomes a mandatory thing. Yoga has no replacement and the way it helps you in your pregnancy is just magical.  Yoga helps you both before and after delivery and eases the normal procedure of childbirth making it to some extent less painful. Many best yoga schools in Rishikesh have included some of the poses or asanas for pregnant women in the 200 Hour Yoga Teacher Training in Rishikesh, and it has been proven to be very beneficial for them. So let us start with some of the best poses for women who are pregnant and how one can do these.

Note: Please consult your doctor before performing these asanas.

Pose 1-

Seated Side Bend-

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Any type of seated back pose will help you in your pregnancy days. Often you will find that you are having backache or feel your body quite heavy. This is the pose that will help you here. All you need to do is sit comfortably in a position where your legs are crossed upon each other and allow both hands on the floor. Ow picks one of your hands and takes it to the opposite side above your head and stretches the side as much as possible for you. All this while your back should be straight and stiff and the other hand on the floor rested comfortably. This pose will help you relax as well as reduce all your back problems. Then repeat the same thing with the other hand.

Pose 2-

Yoga Squat Variation-

This is one such pose which however you have hated in the past but now you will just love it. In the lesson of 500 Hour Yoga Teacher Training in Rishikesh, this is one of the most successful pregnancy poses. This will help you feel relaxed as your pregnancy increases with each passing day. Slowly sit in a position where your body is at squat and your knees are bent with hands folded in front of you. Then hold this position for a few seconds and if you feel discomfort you can also take support of something. This relaxes your back and mainly the spine which is great during pregnancy.

Pose 3-

Low Lunge Twist Pose-

This is something that all pregnant women should do. More twisting helps in a great pregnancy journey because more twisting will help you in your pregnancy. Keep one knee bent and the other leg spread out straight. In this position keep one hand on the floor and the other straight up turning your head to that hand only. The body should be in a completely starched position and this helps in your pregnancy. The more twisting and turning you do the better is the result for you. Repeat this on the other leg as well and try doing it regularly.

Pose 4-

Cat-Cow Pose-

One of the major problems in pregnancy is the problem of growing weight which results in back problems. So to combat that and have a good and positive pregnancy we have for you the next pose is the cat-cow pose. Here you need to bend your knees and hands in front of your rest. Then slowly in a continuous motion bring your neck up and look up with the buttock pointed up. The body here at this point is stretched and stiff then from this position bring your neck down and face facing the floor. Your buttock here will be down and the waist up with your belly inside. Repeat this same motion ten times slowly to get a fresh start and this also relaxes the body.

Pose 5-

Dolphin pose-

This pose is a favorite pose for so many on normal as well as on pregnancy days. This is one of the easiest as well as the most trending pose of all time. All you need to do is bend front with your toes tucked and the hips pointed towards the ceiling. The neck hip will be elevated when you slowly do down with your heads down. Hold this for 30 seconds and slowly get up.

Pose 6-

Leg up

This pose has only one benefit which is to relax. This pose will help you relax and you can keep your eyes closed with a piece of slow music to make it a little bit more effective. All you need to do is lay down on the floor, and keep your hand on your chest and legs straight up against the wall. This initiative will also help the shoulder and your back and is a very comforting asana for pregnant women.

Pose 7-

Ankle-to ankle-pose-

Here all you need to do is keep one leg above another where one ankle is at the top of one knee. Here at this pose you can also meditate with some very soft music and doing this pose outside in the arms of nature is most useful. Sit quietly, keep your eyes closed and relax. Here the back needs to be straight and stiff. This pose slightly works on the back but mainly helps you to relax. Think about everything positive while you are doing this and it will be beneficial for both you and the baby.

Pose 8

Standing forward bend-

Stand straight on your legs and slowly bend forward with arms folded or crisscrossed. You need not touch your feet or your floor. Just bend as much as you can and hold for 10-15 seconds. While standing, inhale, and while you are bending exhale. This pose works on the back but also reduces anxiety and helps one to calm down. This is a very relaxing pose or asana and is helpful for any pregnant woman.

Pose 9-

Wide-Knee Child’s Pose-

Works on the entire back and also helps one to keep the weight in control. This is one of the easy poses and is most liked by women who are pregnant. This pose makes one feel good as well. All you need to do is sit on bended knees and then slowly bend forwards as much as possible. Try to stick your head to the ground and your hands will rest in front of you. Be in this pose for 30 seconds and then slowly get up and again repeat it.

Pose 10-

Wide- Angle seated Forward Bend-

Sit down in a very relaxed position and from there spread your legs on both sides as much as possible. Do not force yourself to do as much as you can. Then slowly bend forward and look at the floor with hands-on your front folded. The shoulders and the hands must be in an aligned position and the toes pointed. Hold this pose for 1 minute at least and then slowly increase. Thus posing will make you feel good and improve the chances of normal delivery. But one thing to keep in mind is that you cannot force yourself while you do this pose. 

Thus these were all those poses that a pregnant woman ado. Along with these, you can also have a 20-30 minutes’ walk then have plenty of water and keep yourself always positive. These are a few of the things that will help you through the pregnancy journey. Follow all these poses and try to do each of them in the morning for the best results. If you are having any slightest issue while doing these asanas immediately stop or consult a doctor. If you are a complete beginner and want to try these yoga poses then you can opt for 100-hour yoga teacher training in Rishikesh to get a glimpse of this yoga asana.

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