7 Best Yoga Exercises For Pregnant Women

7 Best Yoga Exercises For Pregnant Women

When you are pregnant, there is no better option for you to stay fit than yoga. These exercises and aasanas not only keep you healthy but are also extremely beneficial to your baby. Try these 7 best yoga exercises for pregnant women and enjoy many health benefits.

Why choose yoga?

There are several reasons why pregnancy yoga exercises are highly recommended for the health of the mother and the baby. Here are some of the benefits of yoga:
  •  It is low in intensity and comfortable to practice during pregnancy.
  •  It helps keep mood swings at bay.
  •  It reduces stress.
  •  It improves the circulation of blood.
  •  It improves oxygen intake.
  •  It helps you manage your pregnancy weight.
  •  It can alleviate issues like nausea and morning sickness.
  •  It helps you sleep and rest a lot better.
  •  It requires very few modifications to suit your body when you are pregnant.

7 best yoga exercises for pregnant women

If you are planning a fitness routine during your pregnancy, here are 7 best yoga exercises for pregnant women that can give you overall health benefits:

#1. Standing side stretch

How to do it: Stand with your legs at shoulder width distance. Stretch one arm upwards and let the other rest on the side of your leg. Bend to the opposite side of the extended arm while supporting your body weight with the arm on your leg sliding down the side. Hold for a few seconds and repeat on the other side. Benefits: This is a popular pregnancy yoga exercise as it reduces back pain and releases any stiffness in the shoulders. Also read: Yoga Asanas To Boost Fertility And Conceive Faster

#2. Child’s pose with bent knees

How to do it: Kneel down on your yoga mat with the heel touching the buttocks. Keep your feet together if possible. Then bend forward with your arms extended forward and the palm resting on the floor. Inch forward as you widen your knees, keeping your feet together. Try to touch your head and chest to the floor slowly or go as further down as you can. Hold this position for a couple of seconds and then roll back up. Benefits: This is one of the best yoga exercises for pregnant women as it helps widen the hips, reduces anxiety and relieves stress.

#3. Baddha konasana or butterfly pose

How to do it: Sit down on the mat with your legs stretched out in front of you. Then, slowly bend your knees with your feet facing each other. Let your feet touch one another and try to pull your heel towards your pelvis. Lower the knees sideways as far as possible. Use your elbows to push the knees down but do not force your knees towards the ground. Benefits: This yoga exercise for pregnancy is extremely beneficial as it widens the hips, reduces knee pain and reduces swelling in the feet and legs. Also read: How To Eat Healthy Yet Control Weight During Pregnancy

#4. Cat and camel pose

How to do it: Rest on the mat on all your fours. Now curve your back as much as possible. Hold for a few seconds and then arch your back as much as you can. Repeat at least 10 times. Benefits: Relieves pain in your back and shoulders, helps release any pressure in your belly and also opens your hips up.

#5. Malasana or yoga squat

How to do it: Sit on your yoga mat and spread your legs out in front of you. Bend one knee at a time, keeping the knee upwards. Keep your foot as close to the buttock as possible. Your knee should be slightly wider apart than the shoulders. Now lift your buttock with your weight on your feet.

Benefits: It reduces any tension in your hips and also widens the pelvis to ease childbirth.

#6. Sukhasana or easy pose

How to do it: Cross your legs and sit down on the floor. Let the sole of your feet face outward under the legs. Lay your hands on your knees and keep your palm facing upwards. Inhale and exhale deeply with your eyes closed while you hold the pose. Benefits: This pose helps you fight stress and anxiety. It is also great to help relieve any pain in your hips. Also read: 5 Tips To Weight Loss Through Exercise After Delivery

#7. Savasana or corpse pose

How to do it: Lie down on your back on the yoga mat. Place your arms by your side and allow the palm to face upwards. Now spread your legs slightly wider than your shoulders and allow your feet to drop down to either side. Relax all the muscles in your body and close your eyes. Breathe in and out gently. Hold this position for as long as possible. Benefits: This is a very simple asana to prevent any stress and to help release any anxiety. This is a highly recommended yoga exercise for pregnancy especially if you are having trouble sleeping. Also read: Safe And Simple Exercises To Lose Weight After A C-section Want to share your experience as a mom with other moms through words or images? Become a part of the Moms United community. Click here and we will get in touch with you