Cat/Cow pose (Marjaryasana and Bitilasana)
The Cat/Cow pose sequence is designed to gently tone your abdominals and arms and keep your spine supple. If you want that your baby should attain a proper position for labor, then this pose works best. This pose is soothing for pregnant women as it involves full use of the breath and stretches the back and chest.
How to do cat/cow pose?
- Start with table top pose. Bring your shoulders directly above your wrists and your hips above the knees.
- Inhale and gently lift the chest and look upward. This cow pose will give your spine a natural and gentle bend.
- Exhale and round your spine and draw belly inward and look at your belly. Be gentle!
- Do this sequence for 10 times every day on empty stomach
Child Pose
Child pose or balasana is designed for relaxing. It’s a resting pose in prenatal yoga in which pregnant woman focuses on the breath and inhale deeply. By doing this pose in any stage of your pregnancy, you can relax your sore muscles and have a goodnight sleep.
How to do child pose?
- Sit back between your heels and make sure your knees are apart. Exhale by bringing your belly between your knees.
- Hold for a moment and inhale and come back to sitting position.
Garland pose or Malasana
Garland pose or Malasana is a great stretching pose for pregnant women. The best thing about this pose is that you can practice it anytime. It stretches your ankles, back, and groins.
How to do Garland pose?
- Do the squat by bringing your hips wider with toes turned out.
- While spine should be straight, drop your hips down and back and feet flat.
- Join your hands in front of your heart and open your chest as you breathe deeply.
Triangle pose
Triangle pose is ideal for pregnant women as it aids in constipation. Apart from reducing stress, this pose is also helpful in back pain and sciatica.
How to do triangle pose?
- In the standing position, face the right edge of your mat and form 90degree angle with your left leg and 45 degree angle with right leg.
- In this bending position, take your left hand to forward and right hand on hip.
- Look upside and take your right hand to the upward. Breathe deeply and repeat this with other side.
Butterfly Pose or Baddha Konasana
Butterfly pose is a seated yoga pose that you can practice anywhere. So next time when you want to watch TV, just try this pose on your sofa and you won’t regret it!
How to do butterfly pose?
- Sit on the floor and bring bottom of the feet together in front.
- Hold the feet and sit straight for a few breaths.
- Deepen the stretch by moving your knees up and down.
All these yoga poses are safe to practice at any stage of pregnancy. If you are already into yoga, you can fearlessly add them to your routine for normal delivery.
Talking about my personal experience, I practiced yoga every day for 1 hour during my pregnancy. I am not a 4am person but I woke up at 4am (or I would better blame it on my baby) and did the yoga and it was worth it.)
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