𝗬𝗼𝗴𝗮 𝗳𝗼𝗿 𝗣𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆

In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.

Women who are regulars would require minor modifications to their yoga routine during pregnancy months when the body is undergoing hormonal changes. 

The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications. 

Yogasanas practiced during the three trimesters of pregnancy differ with every phase. 

It isn’t just about yoga; it is about doing it under expert supervision and favourable environment.

A pregnant woman must take into consideration her health history before beginning with the exercises.

For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent. 

The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time.

By doing regular Yogasanas endorphins is released that keep the expecting mother energetic and positive sans the deterring and erratic mood swings.

Yogasanas during pregnancy:

1.Vakrasna:

Sit erect with feet stretched in front (parallel).

2.Utkatasana:

Strengthens thigh and pelvic muscles.

3.Konasana:

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

4.Paryankasana:

Strengthens abdominal, pelvic and thigh muscles.

5.Hast Panangustasana:

Strengthens pelvic and thigh muscles.

6.Bhadrasana:

Strengthens inner thighs and pelvic region.

7.Parvatasana:

Improves body posture, relief in backache.

8.Yastikasana:

Corrects posture, body gets stretched, relieves body tension.

Expecting mother's should be careful while performing Yogasanas:

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

2.On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana for instance should not be continued post seven months of pregnancy. 

3.Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles.

4.Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. 5.Asanas that require lying down on the weight of your stomach should be strictly avoided.

6.Yogasanas involving balance should be done with utmost care.

7.Please avoid hurrying into weight-loss exercise regime immediately after delivery. 8.Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed.

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

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

"Motherhood: The only place you can experience heaven and hell at the same time.”

Gavi's Touch Of Health and Fitness:

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