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Yoga has shown to help ease the discomforts of pregnancy, including pelvic pain, moodiness, trouble breathing and swollen ankles, as well as help prepare you for the rigors of childbirth. While you can practice all your normal asanas during the first trimester, as you move ahead in your pregnancy, certain asanas should be avoided. Here are some asanas you can practice safely.
Baddha Konasana is one of the best exercises to practice during pregnancy as it stretches the groin area and massages the pelvic organs, easing abdominal discomfort. It also helps with digestive disorders during pregnancy and helps prepare you for delivery.
Start with the soles of your feet pressed together.
Drop your knees out to the side, resembling a butterfly.
Hold your ankles, pulling your feet closer to your hips.
Inhale deeply and as you exhale, bend your torso forward toward your feet.
Hold for 5 breaths.
Upavistha Konasana helps take the pressure off your lower back and allows you a small break from the weight of your belly.
Start with your legs extended in front of you.
Spread your legs as far apart as you can without feeling discomfort.
Straighten your back and bend forwards.
Place your forearms on the ground in front of you.
Hold for 4-8 breaths.
Viparita Karani is a simple yet effective asana to relieve swelling and soreness, while also being very relaxing.
Start sitting close to a wall.
Lie on your back with your legs extended against the wall in front of you
Place your hands on your belly and stay in the pose for as long as you wish.
Pregnancy is a time that is full of challenges and discomforts. However, the simple practice of Yoga can help ease your body and mind.
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