8 yoga poses for pregnant women to help ease pregnancy aches and pains

Yoga is one of the few exercises that are both safe and effective for pregnant women. The 8 yoga poses for pregnant women below will be a close companion to make your pregnancy experience more smooth and complete!

Many pregnant mothers always wonder if pregnant women can practice yoga or not, is it good for the health of mother and baby? However, the aches and pains during pregnancy are what many mothers have to face, then, practicing yoga will be a simple but extremely effective physical and mental relaxation therapy for women. pretty.

How effective does yoga help with pregnancy pain relief?

During pregnancy, many mothers will tend to lie down more. However, this situation will make the mother feel more tired and sluggish. Therefore, try doing simple gentle yoga exercises like yoga to help your body stay strong and reduce back pain.

Practicing yoga will help you stretch and relax your muscles, thereby helping to release muscle pain very effectively. Yoga poses will not only help you get rid of sore muscles quickly, but will also help improve blood flow to the brain and create peace of mind during pregnancy.

8 yoga poses for pregnant women to reduce pain during pregnancy

Here are 8 yoga poses for pregnant women that are very effective in soothing pregnancy aches and pains. However, despite its great benefits, it is best to consult a doctor before exercising to ensure safety. If during exercise, you feel uncomfortable, stop immediately.

1. Supine fixed angle pose (supta baddha konasana)

The supine fixed angle position increases blood circulation in the lower abdomen, lengthens the groin, and increases flexibility in the hips. In addition, this pose also helps you relax your mind, reduce anxiety, and feel calmer.

For pregnant women, when exercising, you should use support items to achieve the best results. You can place a pillow or two under your back and head to create an incline for your body. Alternatively, you can also place a yoga brick between your feet to widen the pelvis.

2. Child Pose (balasana)

Practicing the child’s pose during pregnancy can prevent nausea, reduce anxiety, and calm the mind. For comfort, you can place a pillow under your torso for support.

3. Cat-cow pose (marjaryasana bitilasana)

The bigger the baby, the more pressure on the spine. Moving your hands and knees in the cow cat pose will somewhat dispel these pressures.

In addition, the table position in the cat-cow movement also facilitates the baby to easily move into the appropriate position in the birth canal, and helps reduce pain during labor.

4. Squat or squat position (malasana)

Performing squats during pregnancy will have great support for the birth process. Because it can help widen the hips and pelvis. In addition, this move also helps stimulate and massage the digestive system, while helping to stretch the legs and back.

During the exercise, pregnant women can lean against the wall or squat on the blanket to feel more comfortable. In addition, it should be noted that this movement is only suitable when the pregnant woman has not yet entered the 30th week of pregnancy.

5. Goddess Pose (utkata konasana)

This is a great position to prepare for childbirth. This pose opens up the hips and groin and creates space in the pelvis. Not only that, it also works to strengthen and tone many muscles in the legs.

The goddess pose represents the image of beautiful yoga goddesses, confidently shining and full of energy. With the above great advantages, this pose needs to be included in pregnancy yoga exercises today.

6. Extended Triangle Pose (trikonasana)

Extended triangle pose is very helpful in reducing back pain and stretching the body. Not only that, this pregnancy yoga pose is also known as a medicine to help mothers reduce stiff neck, tone pelvic floor muscles and relieve indigestion.

7. Side Angle Pose (utthita parsvakonasana)

The side stretch pose will help stretch the body to create space for the baby. Among the yoga poses for pregnant women, this is also a great preparation for childbirth. Because it works to strengthen the pelvic floor muscles, while helping to increase body endurance.

In this position, instead of one hand reaching down to grab the ankle, one hand reaching up to the sky, pregnant women can put one hand above the knee and one hand reach the ceiling. This will help stabilize the body, avoid falling because the large belly makes you lose your center of gravity.

8. Corpse Pose (savasana)

When performing corpse pose, pregnant women should lie on their side and place a pillow between their legs for support. This will help you avoid lying on your back for too long.

Some important notes for pregnant women when practicing yoga

During pregnancy, you should avoid practicing the following types of yoga:

• Hot yoga or bikram yoga
• Backbends
• Deep spinal twisting pose
• Stomach positions (cobra pose, bow pose, etc.)
• Postures that require lying on your back for a long time
• Postures that stretch and stretch too much. Because during this time, your body is producing a hormone that softens the tissues and ligaments in the pelvic floor. If you continue to perform stretching poses, your body will be stretched more than it should.

Above are some useful information to help pregnant women have a healthy pregnancy thanks to practicing yoga. If you do not have time to practice pregnancy yoga at the center, you can consider inviting a yoga teacher to your home to practice. Download now easyhealthylive.com to easily find yourself a yoga coach and practice at home, You will receive the best support when practicing with exercises to help you and your baby be healthier. Don’t hesitate, experience it now!

Reference source

8 Yoga Poses to Ease Pregnancy Pains https://www.doyou.com/8-yoga-posses-to-ease-pregnancy-pains-48774/ Accessed date: 3/6/2020