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Yoga for Pregnant Women – Postures, Advantages & Tips

Yoga for Pregnant Women – Postures, Advantages & Tips

It’s critical to be active when pregnant while still valuing relaxation, says the trainers of yoga in castle hill. Prenatal yoga classes in Sydney allow you to reconnect with your body while strengthening, extending your flexibility, and improving your balance. 

These advantages can aid in mental and physical relaxation, as well as the alleviation of pregnancy symptoms and the development of healthy thinking patterns. You’ll also learn how to cope with the many changes that come with pregnancy.

Yoga poses during pregnancy: 

Vakrasna (Twisted pose)

Sit up straight with your feet stretched out in front of you (parallel).

Take a deep breath in and raise your arms to shoulder level, palms down. While exhaling, twist your body from the waist to the right, shifting your head and hands to the same side. Swing your arms back as far as you can. Don’t stoop to your knees. Take a deep breath and return to your original position, keeping your hands shoulder level and parallel to each other.

Utkatasana (Chair pose)

Start by standing erect with your feet 12 inches apart. Inhale for 2 seconds and simultaneously raise your heels and arms to shoulder level, palms facing down. Slowly exhale and sit in a squat position on your toes. If standing on your toes is uncomfortable, stand normally with your feet flat on the ground. Get up slowly and stand  on your toes while keeping your hands in the same posture and inhaling. Similarly, exhale by lowering your hands and heels. This helps to strengthen the thigh and pelvic muscles. 

Konasana (Angle pose)

Stand tall with your feet separated atleast 24 inches. This asana can be performed with the help of a wall. Raise your right hand while maintaining a straight elbow. Give a great upward stretch and lean sideward to your left while inhaling. Exhale and return to your original position, placing your hand on the ground. It improves the flexibility of the waist region. 

Paryankasana (Ham’s pose with one leg)

Lie down properly on your back. Make sure your legs are straight and keep the knees together. Fold your right leg in half at the knee at the side of your back. Take a normal breath. Hold the position for as long as you’re comfortable, then switch sides. Extend your leg straight. Repeat the same with the other leg. This is yet another pose that helps in strengthening abdominal, pelvic and thigh muscles. 

Hast Panangustasana (Extended hand to big tow pose)

First, lie down on your back. Make sure your legs are straight. Maintain a single body line. Place your hands in a T shape with palms facing down. Slide your right leg to the right side of your body. Don’t put in a lot of effort. If feasible, use your right hand to hold your toe. Return your leg to its previous position by sliding it back. Do the same on the left side. This is to make the thigh and pelvic muscles strong. 

Bhadrasana (Butterfly pose)

Sit with your legs completely extended on the mat. Form a ‘Namaste’ with your feet while keeping your legs in contact with the mat. Sit up straight and avoid leaning forward. Place your hands on your thighs or knees. Maintain the stance until you are completely at ease. This is also for the thigh and pelvic region. 

Benefits of Yoga During Pregnancy: 

Reduces stress and symptoms of depression and anxiety

Depressive symptoms can be alleviated by combining focused activity and regulated breathing. Slow, rhythmic breathing activates the neurological system and prevents cortisol, which has been related to depression in excessive doses.

Improves blood flow

Yoga’s stretches and movements help to enhance blood flow to the heart. More oxygen-rich blood is sent to your kid as blood flow improves. This ensures that your child develops normally.

Betters your labor experience

According to experts, working with yogic methods of deep, mindful breathing can help the body soften and relax, allowing women to reach a “mammalian realm” where they can let their bodies do what they were designed to do: give birth.

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