Introduction to Safe and Simple Yoga for Pregnancy

• Since getting pregnancy is a wonderful time, there can be challenges. Many women feel stressed and uncomfortable as their bodies change. Yoga is an excellent tool to help with this. Pregnancy yoga, created only for pregnant women, reduces tension, calms the mind, and improves the connection between you and your unborn child. We will look at seven simple yoga poses in this blog that you can do safely during pregnancy.

1. Cat-Cow Stretch :

• Benefits :
• The Cat-Cow Stretch reduces back pain and improves back flexibility, both of which are helpful as your stomach grows.

•  How to Do It :
• – Take a sitting position on the table using your hands and knees.
• – Return your breathing and into the cat position, rotating your back by lowering your chin and hip.
  – Repeat this using gentle movements for five to ten minutes.
• – breathe in, up your head and the backbone, and bend your back (this is known as cow pose).

 2. Child’s Pose :

• Benefits:
• Child’s Pose helps stretch your back and hips. It’s very relaxing and good for reducing stress.

• How to Do It:
  Kneel Down: Start with lowering down on the ground, and then slowly raise yourself up onto your heels.
• Reach Forward: Raise your arms to the sky and let them to settle above.
• Rest Your Head: Feel a stretch in your back as you bring your forehead on the floor.
• Breathe Deeply: To help you relax, stay in this comfortable position for 30 to 60 seconds with calm, deep breathes.
  

3. Butterfly Pose :

• Benefits:
• Butterfly Pose helps you grow more flexible and opens up your hips, which is important as you get ready to give birth.

• How to Do It:
• -Allow your knees to open up to the sides but you sit on the floor with your feet contacting each other
• -Stand up and slowly drop your knees toward the ground.

• -Feel the stretch in your hips as you hold this pose for five to ten breaths.

4. Seated Forward Bend :

• Benefits:
• This pose allows for tension in your lower back by stretching your legs and back.

• How to Do It:
• – Take a seat and spread your legs wide in front of you.
  -Take a deep breath, sit up straight, and release it as you stretch your hand to your feet.
• -Maintain a straight back and just stretch as far as feels comfortable.
• -Remain still for five to ten breaths.

5. Supported Bridge Pose :

•  Benefits:
• This pose relieves stress, improves the chest, and strengthens the back.

•  How to Do It:
  -Place your feet level on the floor, a bit apart from your hips, and lie on your back with your knees bent.
• -As you raise your hips toward the ceiling, press your feet gently into the ground.
• -For more support, if you want to, establish a soft cushion or pillow below your lower back of Maintain this seated position for five to ten breaths, and then gently readjust your hips.

 6. Reclining Bound Angle Pose :

• Benefits:
• This pose helps you feel at home and relaxed by opening up your hips.

• How to Do It :
• -While lying on your back, pull your feet together and let your knees to drop to the sides.
  -If needed, place cushions above your knees for extra support.
• -Stay in this relaxed position for one to two minutes, paying attention to your breathing.

7. Deep Breathing :

• Benefits:
• One of the easy practice that helps you feel more relaxed and less stressed is deep breathing.

• How to Do It :
• -Take a comfortable place to sit or lie down.
• -Breath deep through your nose, letting your stomach grow.
• -Gently breathe the air through your mouth, and observe how your body begins to calm down.
• -Continue this for 5 to 10 minutes, focusing on your breathing and releasing any stress.

Tips for Practicing Yoga During Pregnancy :

• Listen to Your Body :

Every pregnancy is special. Observe your feelings in each position.

• Stay Hydrated :

stay hydrated by drinking lots of water both before and after your yoga period.

• Use Props :

It Should something not feel just right, feel free to adjust or omit the position.
Use yoga blocks, blankets, and pillows whatever necessary to improve the comfort of your poses.

• Practice Mindfulness :

Breathe mindfully and establish a bond with your infant. You may feel more relax and in the moment as a result.

• Check with Your Doctor :

After beginning any new workout practice, always get advice from your doctor or midwife.

FOR REFERENCE : https://vikaspedia.in/health/ayush/yoga-1/yoga-for-pregnant-women

Conclusion :

You can feel better during your pregnancy with these seven easy and safe yoga activities. They may reduce pain, lessen tension, and strengthen your bond with your child. Recall that the essence of yoga is in learning to listen to your body and find what works for you. These easy poses can improve your mood during this unique moment, regardless of your yoga experience level. Enjoy the path to motherhood and your pregnancy!