Best Yoga Poses During Pregnancy

A pregnant woman must take into consideration her health history before beginning with the exercises. For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent. The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time.

The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.

First Trimester Adaptations

Many prenatal adaptations are designed to accommodate a big belly and prevent compression of the uterus. During the first trimester, the uterus remains fairly small and is protected by the pelvis, so compression is not really an issue. However, if you feel any discomfort, even in the first trimester, you should always err on the side of caution.

Baddha Konasana (Cobbler's Pose)

It is good yoga & exercise for pregnancy. This pose is brilliant for women all the way up to the last stages of pregnancy because it opens the hips-which helps prepare for labor and delivery, but it also stabilizes the pubic bone which supports the pelvic floor and can become uncomfortable as you get closer to delivery. (As the pregnancy hormones start to soften the connective tissue in the last trimester there is a slight risk of over stretching, this pose helps with that.

Viparita Karani 

Viparita Karani cultivates several health benefits that positively affect women. Because the pelvis and legs are raised higher than the heart and head, (either on a bolster, blanket, or using the fertility balls), the effects of gravity on the circulatory system are reversed and a rich supply of arterial blood is brought to the glands of the upper body and the brain.

Hero Pose (Virasana)

Hero pose looks simple, but is great for relieving leg and ankle swelling during pregnancy, improve posture, and help stretch the back, shoulders and neck. Also, as your belly grows, it can feel like you aren’t able to get a full breath, and the arm and shoulder stretches you can perform in this pose can help stretch the abdomen and open the chest to restore the breath.

Tree pose (Vrksasana)

As you progress in pregnancy your centre of gravity changes with your growing belly. Tree Pose is a pose that help regain your balance with your new centre of gravity, as well as improving posture, and building strength and stamina for labour.