During pregnancy, when women are facing mood swings at varying levels, fatigue, sickness, painful leg cramps and also breathing problems; practicing yoga, ease all such conditions ensuring the period of relief of 9 months followed by an easier and smooth delivery.
Women who practice yoga require minor modifications during pregnancy months when the women’s body is undergoing hormonal changes. Yoga in pregnancy could help the mother bring the unborn child into the world with minimum hassle.
Here is a list of the top yoga exercises that women attempt during pregnancy. However, it is always recommended to practice under the supervision of experts.
1. Vakrasna (Twisted pose)
Sit in an upright position with stretched feet in front. Inhale the air and raise the arms at shoulder level and palms facing down. Exhale the air; now twist your body from waist towards the right moving head and hands to the same side simultaneously. Swing the arms back as much as you can do. Bending your knees is prohibited. Inhale the air and come back to original position and maintain your hands at shoulder level and parallel to each other. Repeat the same for the other side too.
2. Utkatasana (Chair pose)
It will strengthen your thighs and pelvic muscles. Stand in erect position with feet twelve inches apart. Your feet should be parallel to each other. Inhale the air and raise your heels and arms at shoulder level. Your palms should be facing down simultaneously. Now, exhale slowly and sit in the squat position, on your toes. If you are not feeling comfortable, stand on your toes, stand normally keeping the feet flat on the ground. Maintaining your hands in the same position, inhale and get up slowly and stand on the toes. Exhale, put the hands and heels down simultaneously.
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3. Konasana (Angle pose)
Stand in upright position with feet 24 inches apart. You can use the wall for support. Raise your right hand up and keep the elbow straight. Stretch upwards while you inhale, bend sideward towards the left. Exhale and come back and put the hand down. Repeat the same for the other side too.
4. Paryankasana (Ham’s pose with one leg)
This pose strengthens the abdominal, pelvic and thigh muscles. Lie down on the back and straighten the legs. Keep the knees together. Fold the right leg in the knee at the posterior side. Breathe normally and hold the position as much as you can do and repeat the same for the other side too. Straight your leg and repeat for the left leg.
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5. Hasta Panangustasana (Extended hand to big toe pose)
Lie down on the back and straighten your legs. Keep the body in one line. Keep the hands in T-position while palms facing down. Slide your right leg towards the right side. Hold your toe with the right hand if feasible. Sliding the leg comes back to original posture. Repeat the same for the left side too.