Yoga for Pregnancy

Keeping physically fit during your pregnancy is extremely important; after all, you are responsible for two lives: yours and the tiny fragile one growing inside you. Though physically strenuous exercises should normally be avoided during pregnancy, most doctors advise women to stay active or take up light exercises during this period. Yoga is one such exercise.

While pregnant women who are especially new to yoga need not attempt all yoga asana, they can perform some of the following poses under expert supervision.

Titli Asana or The Butterfly Pose

This asana can be performed during all stages of pregnancy. Yoga experts recommend this asana to ensure easier delivery, as it helps in toning the inner thighs and stretching the knee and groin area. The asana involves the following steps:

• Sit on the yoga mat with your legs outstretched.
• Place your palms on your ankles and pull both legs inward.
• Pull your legs as close to the pelvic area as is comfortable.
• Put a little pressure on your knees by using your elbows and pushing them downward to a point that is comfortable.
• Gently bounce your knees up and down, keeping your palms firmly on your ankles.
• Do this 15-18 times.

If you are a beginner, you may practice this asana with one leg at a time.

Uthanasana or Squats

Squats are great for stretching the pelvic region, and women who practice this asana until their second trimester (It isn’t recommended to be practiced during the third trimester.) usually find delivery less painful. The asana involves the following steps:

• Stand straight with you feet approximately two to three feet apart with your heels facing inward and toes facing outward.
• You can either keep your arms in front of your body with your fingers interlocked or fold them, keeping a six to seven inch difference between your chest and your arms.
• Lower your buttocks and squat gradually without raising your heels.
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• Repeat 15-20 times.

Marjari Asana or Cat Stretch Pose

The cat stretch is an excellent exercise for toning up the entire reproductive system; however, it is only recommended up until the end of the second trimester.

The following are the steps involved:

• Sit on your mat with your knees folded and your buttocks resting on your heels.
• Bend forward gradually, raising your buttocks off your heels and placing your palms on the floor so you are on all fours.
• Make sure your feet are a shoulder width apart.
• As you inhale deeply, raise your head and push down the arch of your back and contract your stomach.
• Upon exhaling, bend your head down and push up your back.
• Repeat the cycle for about 6-7 times.

Though all the asanas listed above are considered safe for pregnant women, you need to check with your doctor before starting your yoga practice. Also, it is extremely important to listen to your body while doing any exercise during pregnancy and not overstretch or overexert yourself. If your body shows any signs of discomfort, you should stop right there. Finally, it is advisable for beginners to start their pre-natal yoga practice under expert supervision only. A great place to start is to find a local yoga studio or gym that offers special yoga classes for pregnant women. In most cases the establishments will allow you to come and try a class before joining or enrolling in any program.

Until next time, embrace your inner wisdom.

Namaste,
Karen