A Quick and Easy Guide to Pregnancy Yoga
Yoga is the oldest system of self growth, encompassing body, mind and spirit. Yoga enhances your ability to stay fit mentally and physically, it also helps your body to build strength for a better child delivery in future. For those who are first-timers, planning to take up yoga to remain strong and healthy through pregnancy, this is an easy guide for beginners. There are five basic principles of Yoga, which can be incorporated in daily pattern of living, to provide a foundation for a long healthy life. 1. Proper exercise: Through yoga postures or asanas one can improve blood circulation and keep joints flexible. 2. Proper breathing: Good breathing exercise helps increase oxygen intake and recharge your body. 3. Proper diet: A balanced nourishing diet helps to keep the body supple and mind calm 4. Proper relaxation: It helps release tension and provides rest to the whole system. 5. Positive thinking and meditation: It helps eliminate negative thoughts and makes mind still. Asanas are postures to be held, rather than exercises. They are performed slowly, combined with abdominal breathing. It is very important to maintain a sequence and proper pattern of postures. We have listed a few easy pregnancy yoga postures to ease the tension from joints and muscles.
Balancing Pose (Tadasana)
This posture stretches the entire body and increases the flexibility of the limbs. It also tones the muscles of spine and stimulates your spinal nerves. It can be repeated 2–3 times. Steps i. Stand with your feet a few centimetres apart. Keep your arms to your sides. ii. Inhale and raise your arms straight above your head. Interlock your fingers while stretching the arms, shoulders and the spine upwards. iii. Exhale and release the posture. iv. As the baby grows and abdomen expands, stand against the wall to support your back and continue the above steps.
Triangle Pose (Trikonasana)
Regular practice of this pose tones hips, back and waist. Â It reduces stiffness in the back. Steps i. Stand with your feet 90 cms apart and parallel to each other. Keep your knees tight and pulled up. ii. Place right hand straight up in the air and left hand down to the toes. Inhale, elongating your spine. iii.Exhale. Bend to your left from waist downwards. Inhale. Return to your upright position and repeat this step to your right.
Ankle Rolls (Gulpha Sakti)
This is an excellent exercise for tired and weary feet and ankles. It reduces stiffness, swelling and increases blood circulation in your feet. Steps i. Spread a mat on the floor and sit on it. Keep your legs stretched straight out in front of you, about 20 cm apart. Place your hands at your sides with your palms flat on the mat. Close your eyes and relax in this position for a few seconds. ii. Carefully lean back slightly, using arms as a support. iii.Rotate your feet from the ankle joint in wide circles, first in the clockwise direction (5–10 times), and then the same number of times in an anti-clockwise direction. iv. Continue breathing normally
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