Easy Yoga Postures For Pregnant Women


New Delhi: Yoga is like a spiritual route to a relaxed mind and healthy body. It’s an ancient form of exercise that has contributed to the holistic living of individuals in the most natural and trusted way for years. Read on to learn about prenatal yoga.

Vakrasna (Twisted pose)

-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 your original position maintaining your hand’s shoulder level and parallel to each other.

-Repeat on another side.

Utkatasana (Chair pose)

– 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 the squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping your feet flat on the ground.

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

-Exhale, hands down and heels down simultaneously.

Konasana (Angle pose)

– 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 the wall.

-Raise your right hand up keeping your 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 another side.

Paryankasana (Ham’s pose with one leg)

– 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 another side. Straighten your leg.

-Repeat with the left leg.

Hast Panangustasana (Extended hand to big tow pose)

– Strengthens pelvic and thigh muscles

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

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

-Slide your 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 the original position.

-Repeat the same on the left side.

Bhadrasana (Butterfly pose)

– 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.

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