YOGA FOR PREGNANT WOMEN:
For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, promote Circulation, generate energy, and may reduce leg cramps. It is also advisable to do some stretching such as the hamstrings stretch to avoid Sciatica. During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. It is also not advised to practice from the tenth to through the fourteenth week of Pregnancy since these are crucial times. Supine poses, backbends, and twisting can also be done with modification or if the body is on an incline. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion poses though some experience Yoga practitioners usually still feel comfortable doing this until the seventh month.
The following are the Yoga Poses that can help you in dealing with the symptoms of Pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember not to push yourself on a pose.
Mountain Pose (Tadasana)
The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and immovable stability associated with mountains. This yoga posture, and coming back to this stillness after other poses, is one of the ways of becoming acquainted with stillness.
In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session.
The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improves balance and concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose.
Standing Side Stretch Pose
The Standing Side Stretch is another Yoga Pose with two lines of energy radiating outward from your center. This is a simple Yoga Posture with a wonderful stretch in which one line of energy reaches upward from your belly and outward through the arm, and one line travels downward through the legs.
Standing Spread Leg Forward Bend
Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.
Seated Forward Bend (Paschimothanasana)
Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend.
Hero Pose (Virasana)
One of the fundamental seated postures is the Hero Pose. This serves as the initial position for several Asanas. It strengthens the arches of the feet, stretches the ankles, and improves posture. This Yoga Pose is ideal for people who have flat feet.
Spread Leg Forward Fold (Upavista Konasana)
The Spread Leg Forward Fold is a Yoga Posture which works primarily on the hamstrings and adductors. This energizes the body and promotes inner calmness.
Fish Yoga Pose
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.
Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.
Tree Yoga Pose
The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet.
Plough Pose (Halasana)
The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress.
The Corpse Yoga Pose is considered as a classic relaxation pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform.
Ujjayi Breathing Technique
According to the ancient yogic text, Ujjayi can help protect you from a host of diseases by getting rid of excess phlegm, wind or bile.