Prenatal Yoga For Pregnant Women - Know the Postures & its Benefits

• Written by Anjali Sharma

  Reviewed by Akhil Pillai

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One of the most blissful phases of a woman’s life is pregnancy, which is all about excitement and admiration for the journey. At the same time, childbearing involves stressful days when to-be mothers run out of energy and motivation. This is the time when Yoga can help the most. As old as 5,000 years ago, Yoga surprises us with its many benefits. For pregnant women, yoga is an excellent source of improving sleep, reducing stress, anxiety, and pain while strengthening muscles and endurance.

Yoga Poses for Pregnant Women 

The term yoga may sound quite exhausting or grueling, but there are many effortless yoga poses pregnant women can practice at home. Please note that you should consult your doctor before practicing any of the below-listed yoga postures to avoid unknown health complications

1) Vakrasana: The Twisted Yoga Pose

One of the most recommended yoga postures, Vakrasana, is a pregnancy stretch that improves flexibility in the spine and waist region. The spinal twist pose stretches multiple parts of your body, including the spine, legs, hands, and neck, along with the abdominal organs.

How to Do Vakrasana:

Step 1: Sit straight with your legs stretched parallel in front of you.

Step 2: Bend your right knee toward your chest, resting your foot’s sole on the ground.

Step 3: Inhale and slowly twist your torso towards the right.

Step 4: Try holding your right knee with your left hand while placing your right hand on the ground backside. 

Step 5: Hold onto this position for 5 seconds, stretching your spine, neck, and hands comfortably.

Step 6: Exhale and slowly come back to the original position.

Step 7: Now repeat the exercise with the other side. 

Pro tip: Don’t worry if you cannot touch your chest with the knee, as you don’t want to exert excessive pressure on your belly. Keep it slow and convenient for your health. 

2) Ukatasana: The Chair Pose

Ukatasana is one of the best yoga poses for pregnant women to strengthen the pelvic muscles, commonly known as the 'core'. While stretching your thighs, Ukatasana improves bladder and bowel movements, strengthening the pelvic muscles, adding strength to the weakening pelvic muscles during pregnancy.

How to Do Ukatasana:

Step 1: Stand straight with your feet parallelly apart as much as your shoulders. 

Step 2: Lift your arms overhead with palms facing each other.

Step 3: Bend both knees to reach the squat position, like you are seated on a chair, putting most of your weight on the heels.

Step 4: Try to keep your knees as straight in line as your feet. Use your hips to balance your weight.

Step 5: Lean your upper body slightly forward.

Step 6: Try to hold this pose for at least 10 seconds with the help of your tailbone. 

Pro tip: You can start practising Ukatasana by keeping your hands stretched in front of you. Once you are comfortable, you can switch to keeping your hands overhead. 

3)Balasana: The Child Pose

Balasana is an effective yoga position for relieving gas while pregnant. Expecting mothers find this pose relieves gas while pregnant. Balasana relieves pressure on the belly and stretches the spine, thighs, and hips. This pose is also perfect for relaxing the back and reducing leg stress.

How to Do Balasana:

Step 1: Sit down with your knees folded with a straight back and hands on your lap. 

Step 2: Keep your knees joined or slightly apart as per convenience.

Step 3: Exhale and slowly start lowering your upper body to fall on the ground with your hands stretching forward.

Step 4: Try to touch the ground with your forehead and hands while maintaining this position for at least 20 seconds.

Step 5: Inhale and slowly come back to the original position. 

Step 6: Repeat the yoga asana 4-5 times. 

Pro tip: Place a cushion in front of you to support your posture. Also, avoid doing this yoga asana if you feel excessive pressure on the belly.

4) Matsyasana: The supported fish pose

Matsyasana is a very beneficial pose for you and your baby since it helps provide overall relief. It opens up your hips, stretches your abdominal muscles and relieves the stress on your back with a slight backbend.

How to Do Matsyasana:

• Two yoga blocks are required for the supported fish pose. Sit on the yoga mat and place those two blocks behind you.
• Place one of them at the back of your head, where your back will meet your mat, and place the other right at the centre, where your mid-back will touch the mat.
• Fold your feet so that the soles of your feet touch and your knees comfortably fall on either side.
• Slowly and steadily, lie on the yoga blocks placed behind your back, till you find a comfortable position. You can extend your hands to your sides to experience complete relief.

Pro tip: Before practising Matsyasana, you should always gently stretch your neck, shoulders, and spine.

5) Bitilasana: The cat and cow pose

The cat and cow pose, or Bitilasana, is one such pose that works wonders on expecting mothers. It helps enhance your mood, energize your body, and even boost the production of breast milk. Additionally, it can be practiced in all stages of pregnancy, making it one of the best prenatal yoga poses.

How to Do Bitilasana:

• Start Bitilasana by kneeling on a mat and getting down on all fours. 
• Curl your toes towards the ground, and make sure your fingers are parallel to the side edges of your mat. 
• Slowly start to breathe in, arch your back, point your tailbone upwards and look up to form a cow pose. 
• Round your back, look down and slowly exhale, forming a cat pose. 
• Alternate these two poses, slowly and steadily, with each breath and refresh your body and mind.

Pro tip: Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.

First Trimester Yoga Poses

During the first trimester of pregnancy, yoga can be a wonderful way to stay active, reduce stress, and support overall well-being. However, it is important to practice poses that are safe and suitable for early pregnancy.

Here are some of the safe yoga poses for the first trimester:

• Cat-Cow Pose (Marjaryasana-Bitilasana): It improves spinal flexibility and reduces back tension. You can start in a tabletop position, inhale to arch your back (Cow), and exhale to round your back (Cat).
• Child’s Pose (Balasana): It helps relax the lower back and hips. Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Butterfly Pose (Baddha Konasana): It is very beneficial for pregnant women to open the hips and improve the flexibility of inner thighs. While performing the yoga, you should sit with the soles of your feet together and gently press your knees toward the floor.
• Side Stretch (Parsva Tadasana): This helps lengthen the sides of the body and create space for the baby. Extend one arm overhead while standing and lean gently to the opposite side. 

Before starting to practise these yoga poses, you should always consult with your specialised doctor first for the baby's safety. 

How Does Yoga for Pregnant Women Help?

Yoga can provide numerous physical, mental, and emotional benefits for pregnant women, making it a valuable practice during pregnancy. Here are some of the ways yoga helps:

• Physical Benefits: Yoga stretches and strengthens muscles, preparing the body for the demands of pregnancy and childbirth. It also improves posture and alignment. The gentle movements improve blood flow, reducing swelling and the risk of varicose veins. Certain poses can create space in the pelvis, encouraging the baby to settle into the best position for delivery.
• Mental and Emotional Benefits: Yoga encourages relaxation through mindful breathing and meditation, helping reduce stress and anxiety levels. Yoga helps women become more attuned to their bodies, fostering a deeper connection with their baby.
• Preparation for Labor and Delivery: It strengthens the muscles and improves endurance, making labor easier. Meditation and relaxation techniques ease fear and tension, creating a more positive birthing experience.
• Post-Pregnancy Recovery: While yoga during pregnancy primarily focuses on preparing for childbirth, it also aids postpartum recovery by maintaining strength and flexibility.

Precautions for Pregnant Women While Doing Yoga

Practicing yoga during pregnancy can be beneficial, but it is important to take certain precautions to ensure safety for both the mother and the baby.Here are key precautions pregnant women should keep in mind:

• Consult Your Doctor First: You should always get approval from your doctor before starting or continuing yoga, especially if you have any pregnancy-related complications like high blood pressure, placenta previa, or a history of preterm labor.
• Choose the Right Yoga Style: Opt for prenatal yoga or gentle yoga classes designed specifically for pregnancy. Avoid intense or high-impact styles like hot yoga, power yoga, or Bikram yoga, which can lead to overheating or strain.
• Avoid Overstretching: During pregnancy, the hormone relaxin loosens ligaments and joints to prepare for childbirth. This makes it easier to overstretch, which could lead to injuries. Stretch gently and stay within your comfort zone.
• Stay Hydrated and Cool: Drink plenty of water before, during, and after your practice to stay hydrated. Also, try to avoid practising in hot or humid environments to prevent overheating.
• Focus on Breath Awareness: Practise gentle, diaphragmatic breathing, but avoid holding your breath or doing intense breathing techniques like Kapalabhati (rapid exhalation).
• Listen to Your Body: Stop immediately if you feel pain, dizziness, nausea, or discomfort. Avoid pushing yourself too hard and focus on relaxing and supportive poses.

Yoga Poses to Avoid During Pregnancy

During pregnancy, certain yoga poses should be avoided to ensure the safety and comfort of both the mother and the baby. These poses may cause strain, discomfort, or risks to the developing baby. 

Here is a list of yoga poses to avoid during pregnancy:

• Deep Twists: Pregnant women should avoid deep twist yoga poses like the revolved triangle pose (Parivrtta Trikonasana) and the revolved chair pose (Parivrtta Utkatasana). Twists compress the abdomen, restricting blood flow to the baby and creating unnecessary pressure.
• Backbends: Full Wheel Pose (Urdhva Dhanurasana) and Camel Pose (Ustrasana) are examples of backbend yoga. Deep backbends overstretch the abdominal muscles, which are already under strain during pregnancy.
• Inversions: Headstand (Sirsasana), Shoulder Stand (Sarvangasana), and Handstand (Adho Mukha Vrksasana) are some of the inversion yoga poses. Inversions carry a higher risk of falls and disrupt natural blood flow. They can also cause dizziness or discomfort.
• Intense Core Work: Poses like Boat Pose (Navasana) and plank, with excessive pressure, engage the core intensely, straining the abdominal muscles and increasing the risk of diastasis recti (separation of abdominal muscles).
• Poses Requiring Lying on the Stomach: Cobra Pose (Bhujangasana) and Bow Pose (Dhanurasana) put direct pressure on the abdomen, which is unsafe for the baby as the belly grows.

Pregnancy Care With Care Health Insurance

The journey to motherhood demands great care, caution, and monetary preparation. For you to enjoy the most of it without worrying about related healthcare expenses, Care Health Insurance brings ‘JOY– Our Dedicated Maternity Insurance.’ The JOY maternity cover promises complete health and financial security with comprehensive coverage for expecting mothers and their newborns. The plan includes several useful benefits, including cashless hospitalisation, in-patient care, newborn baby cover, multi-year facilities, and more. 

So, safeguard your pregnancy journey by following a healthy lifestyle, practising yoga and exercises, and, most importantly, covering medical expenses with our valuable maternity insurance.

>> Also Read Why Yoga is Important for Cancer Patients?

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.