5 Effective Yoga Asanas for Pregnant Women

• Helps develop strength and stamina.

• Fine tunes the balance of the body, both physically and emotionally

• Calms the nervous system

• Boosts circulation of blood

• Relieves tension of neck, shoulders, lower back, and upper back

Now that you’re convinced and ready with your yoga mat to do some asanas, here are the postures that can be safely practised during pregnancy:

Tadasana (The Mountain Pose)

Tadasana improves focus, concentration, and posture and strengthens the thighs, legs, and ankles. It helps ease blood circulation and makes the spine flexible. To perform this asana, start by standing with your feet hip-width apart. Keep your back straight and hands resting on either side of the body with the palms touching the thighs. Now, bring your hands to the front, join them, and lift them above your head while stretching the spine. However, don’t strain your back or abdomen while stretching out. Tilt your head back and look at your fingertips. Hold till a count of 10 and relax. Repeat five times.

Virabhadrasana (Warrior Pose)

Great for strengthening the lower body, virabhadrasana works on the back, chest, and hip muscles. Start by standing straight and keeping the feet hip-width apart. Place your left foot firmly on the ground and turn the whole body towards the right by taking one step to the right. Now bend your knee to form a right angle. Take a deep breath, join your hands, and lift them above your head. Stretch backward without straining your back and concentrate on your fingers. Hold for 10 seconds and release. Repeat the same on the other side.

Trikonasana (Triangle Pose)

This pose relieves digestive disorders and improves hip flexibility. Stand straight with your feet together and the hands by your sides. Slowly spread your legs while keeping the feet parallel to each other. Lift your hands to the shoulder height and bend your upper body towards your left. Concentrate on the fingertips of your right hand. Hold the pose for 10-20 seconds and release. Repeat on the other side.

Uttanasana (Standing Forward Bend)

For this pose, start by standing straight with the feet 3-inch apart and the hands by your side. Take a deep breath and bring your hands above the head, palms spread out. Bend forward while breathing out and join your hands. Hold for 10-15 seconds and release.

Marjariasana (Cat Pose)

This pose should be done only in the first 26 weeks of pregnancy. Kneel on the floor with the knees under your hips and the palms under the shoulder. Keep your head straight. Take a deep breath, lift your chin, and tilt your head backward. Hold the pose for 20-30 seconds. Exhale while bringing your chin near the chest and arch the back as much as possible. Hold this pose for 10-20 seconds and release.

A word of advice:

While yoga is no doubt beneficial for the pregnant woman, you should always do the asanas under the supervision of a trained instructor. Before trying out any posture, speak to your Jiva doctor and clear it with him. He’s qualified to tell you which asanas you can do safely and without harming the growing baby in anyway.