How Yoga Poses Keep Pregnant Women Happy

You’re expecting?! Congratulations! You must be – excited, scared, happy, and overwhelmed – all at the same time. It’s difficult to put your finger on just what you’re feeling, isn’t it? The kicks are delightful, but the cramps are debilitating. You might be glowing with enthusiasm one moment and overcome with emotion the next. Nothing quite explains the feeling of having a life growing inside you. You may also experience a fair share of mood swings; courtesy of hormonal changes. This is precisely why yoga can be a godsend for you during pregnancy.

Yoga Poses for Pregnant Women

Vakrasna (Twisted pose) for Pregnancy

What are Yoga Poses Vakrasana for Pregnant Women

-Sit erect with feet stretched in front (parallel).

-Inhale and raise your arms at shoulder level, palms facing down.

-Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.

-Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.

-Repeat on other side.

Benefit-Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs.

Utkatasana (Chair pose) for Pregnant Women

What are Yoga Poses Utkatasana for Pregnant Women

- Strengthens thigh and pelvic muscles

-Stand erect with feet 12 inches apart. Keep your feet parallel to each other.

-Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.

-Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.

-Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.

-Exhale, hands down and heels down simultaneously.

Konasana (Angle pose) for Pregnant Women

What are Yoga Poses Konasana for Pregnant Women

- Flexibility of waist and fat remains under control in the waist region

-Stand erect with feet 24 inches apart. You can do this asana with the support of wall.

-Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down.

-Repeat the same with other side.

Paryankasana (Ham’s pose with one leg) for Pregnant Women

- Strengthens abdominal, pelvic and thigh muscles

-Lie down on your back. Straighten your legs. Keep your knees together.

-Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side. Straighten your leg.

-Repeat with the left leg.

Hast Panangustasana (Extended hand to big tow pose) for Pregnant Women

- Strengthens pelvic and thigh muscles

-Lie down on your back. Straighten your legs. Keep your body in one line.

-Your hands in T-position, palms facing down.

-Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.

-Sliding your leg come back to original position.

-Repeat the same on left side.

Bhadrasana (Butterfly pose) for Pregnant Women

What are Yoga Poses Ardh Titli Butterfly for Pregnant Women

- Strengthens inner thighs and pelvic region

-Sit on the mat with legs fully stretched.

-Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable.

-Straighten your legs and repeat again.

After practicing these yoga moves and pranayamas, follow up with a session of meditation. It will help you relax deeply.

Parvatasana (Mountain pose) for Pregnant Women

What are Yoga Parvatasana Mountain pose for Pregnant Women

- Improves body posture, relief in backache

-Sit on the mat in sukhasna, padmasana or ardhapadmasana.

-Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again.

-Repeat 2-3 times

Yastikasana (Stick pose) for Pregnant Women

- Corrects posture, body gets stretched, relieves body tension

- Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.

-Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.

-Exhale, raise your hands and come back into normal position.

-Repeat 3-4 times with in between breaks.

Some Important Reminders/Safety Measures While Doing Yoga in Pregnancy

- Mothers with condition of asthma can try the above mentioned asanas but shouldn’t hold or suspend breath during the practice of pranayams/asanas.

- On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles.

- Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. Asanas that require lying down on the weight of your stomach should be strictly avoided.
- Exercises involving balance should be done with utmost care.
- Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed.

- Simple stretching exercises encourage circulation, help fluid retention, and relieve stress

- If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor.

Yoga precautions for pregnant women

• During the advanced stages of pregnancy, avoid yoga asanas that put pressure on the abdomen.
• For the first trimester of pregnancy, do standing yoga poses. This will help strengthen the legs and enhance circulation. It can even reduce leg cramps.
• During the second and third trimester, reduce the time spent holding asanas to prevent fatigue. Substitute with breathing exercises and meditation.
• Avoid practicing yoga from the 10th to the 14th week of pregnancy since these are crucial times.
• Avoid doing inversion poses.
• Listen to your body and do as much as you can without undue effort.

Yoga poses to avoid during pregnancy

• Naukasana (Boat Pose)
• Chakrasana (Wheel Pose)
• Ardha Matsyendrasana (Sitting Half Spinal Twist)
• Bhujangasana (Cobra Pose)
• Viparita Shalabhasana (Superman Pose)
• Halasana (Plow Pose)
It is advisable to consult a doctor before taking up any yoga schedule during pregnancy. Learn and practice yoga postures under the supervision of a trained yoga teacher.
Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher.

Are You Pregnant?

Follow these simple pregnancy tips on safety and nutrition to stay healthy throughout the nine months before you give birth to a healthy baby.

Pregnancy Guides to Happy Mother and Healthy Child

Sex in Pregnancy
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Baba Ramdev -Yoga for Pregnant Women (Part 2)
How to Deal with Pregnancy Induced Itching and Scratching
Quick Pregnancy Test
Post Abortion Syndrome: Warning Signs of Pregnancy Termination
Summer Fruits for Pregnant Women
Yoga during Pregnancy with Precautions
How to Get Rid Of Pregnancy Stretch Marks in Few Months?
5 Reasons Women Get Pregnant While on Birth Control Pill
Are You Pregnant… Don’t Miss Simple Exercises
Preparing for Your Pregnancy
Pregnancy Back Pain
Patching Up the Problems in Women’s Sexual Health and Pregnancy
Pregnant Women Deserve Only the Very Best
Pregnancy And Genital Warts
Pregnancy Exercise Guide
Common Pregnancy Complications
Pregnancy and Fibromyalgia
Pregnancy Exercise And Diet Tips – Sensible Advice For Expectant Mothers
Is Your Pregnancy Exercise SAFE for baby?
Tips on Skin Care During Pregnancy
How to Manage the Risks of Pregnancy
Why Women Should Avoid Being Stressed During Pregnancy
Gestational Diabetes: At The Time Of Pregnancy

Comments

  1. is it good for listening to sai baba aarti at any time? in day time.

  2. I’ve been looking and looking and I can’t find the sheet music for Baba O’ Reily for the piano. I don’t want the name of the website, I want a direct link to the page. Anyone who does not give me that will be deleted. And for all you noobs out there, Baba O’ Reily is the REAL name of the song teenage wasteland.

  3. Thomas Lopez says:

    What does the story baba yaga folktale tell about russian culture??? Can u give me at least 3 things?

  4. starone056 says:

    A very good casue and useful effort by the Rajshri Group to promote the Baba Ramdev Yoga preachings.

    More such athentic yoga practices should be displayed to other age groups also. This Youtube media is a revoultion and can help more..

    best wishes and regards

  5. ParwinAli says:

    Thanks for upload, i love Ramdev…

  6. shraddha294 says:

    Thanks for posting this video.

  7. teri kali mata kay mumom ko dekh kur tera hunuman muthen marta hai maan kay yaar. tere geeta kay page phar phar kay apni gand saaf kuron tuti kurne kay baad.. bohut durd ho ruhe hai? teri kali mata kay mumay kaat do lun ki tulwar say , tere bhugwan brama aur vishnu say muthen murwaon kali mata kay mumon kay opur, brahma aur vishnu say kali mata ki bund aur phudi murwaon, tera bhugwan SHIVA beth kay un ki xxx bunae, teri geeta kay pages meiin behn kay laure toilet paper ki jaga use kuron.

  8. krishna23585 says:

    Thanx for sharing this video.

  9. krishna23585 says:

    Thanx for sharing this video

  10. mauamrita says:

    thanks..this video is useful

  11. vipinramawat says:

    Hi Rajshri thanks for posting the video however I am unable to see it, could you please reinstall…rgds

  12. prasadgyan says:

    i am very thank ful for the video .

  13. inutantalwar says:

    Many thanks to Baba Ramdev for this informational video.

  14. inutantalwar says:

    As everyone’s view, same is mine: it’s a wonderful video to practice yoga during pregnancy.
    However, I would like to comment regarding the acupressure point mentioned between thumb and first finger. I searched on the net and found that few acupressure points are not to be practiced during pregnancy. These few acu. points can be pressed during labor though. Do share your thoughts regarding same.

  15. ashu0403ashu says:

    REALLY VRY HELPFUL………….

  16. Now common, helpful video? I didn’t understand a word.

  17. ronitdavker says:

    please , translation is needed
    this is all good !!!

  18. dimmulily says:

    This is all about doing yoga during pregnancy. He says if you are pregnant you should do anulom Vilom, Bhrastrikasana, and if you already have problems like cough , feeling hot, feeling angry or increase in you blood pressure do do ujjayi pranayam , sheetkari pranayam along with udgiya pranayam . Twisting tongue towards the palate with see see sound is the sheetali pranayam for high blood pressure, and depression during the pregnancy.

  19. dimmulily says:

    Blood Pressure ca be controlled with this. you can also do chandra bhedi pranayam using left nose and breath out with right nose , no sound should come while doing it . Repeat it and do not stop inhaling and exhaling and accupressure points are there which are helpful. he shows the accupressure points to control B.P pressure pointsare on the fingers.

  20. dimmulily says:

    Ring fingers connect to brain and is most important for pitutary gland and decreases stress. not only for pregnant women but its good for those who have sleeping problems too. do not press hard . do it slow If you have neck aches there are accupressure points on palm.
    Do this before and after 2 hours of eating. joint pain and muscular point are cured by accupressure and thyroid, kidney liver points are also there. In two hands he shows the pressure points.

  21. dimmulily says:

    Legs also have points for leg pain and pelvic pain. see the leg points. For swelling in legs you have to press the channels on feet .
    If you have to bedrest during pregnancy then do Yoga while on your bed for joint pain Drink milk with little kesar”saffron” , almonds and eat spinach . while sitting on your bed you can do these exercise in clockwise and anticlockwise rotation of feet.

  22. dimmulily says:

    Put your right leg on left one and pull it towards chest . slowly do these for normal delivery hand and finger exercise just as you hold ball open finger and close. put your palm upwards and downwards. wrist and elbow and shoulder exercises are to be done slowly in clockwise and anticlockwise directions as he shows they are good for pregnant ladies. Breahe deeply while ding these for giving your child oxygenated blood .

  23. dimmulily says:

    This is for keeing thebaby healthy inside the womb.
    do all the exercise as he is showing one by one for cervical pain and muscles.
    Lying down on bed or hard mattress and fold your knee and twist as much as you can with neck on opposite side. Do it only as much as you can without any sress. If yo feel pain do not twist more. Do it easy and it is helpfull in lower part. put one leg on the other and turn this is for spinal and pelvic part for pregnant women.

  24. dimmulily says:

    Eat green vegetables mostly and those who are trying for baby and have problems in concieving they should do kapalbharti and pranayam for 15 min and then step by step all the pranayams,can have ayurvedic medicines too along with cow milk. many more medicines are there for different problems he is talking about .

  25. dimmulily says:

    Read the english description I posted from Bottom to Top. I hope this will help for those who dont understand hindi.

  26. ronitdavker says:

    thank you for the translation- good health to everyone

  27. The acupressure really works.

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