12 Easy yoga poses for pregnancy during trimester

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yoga poses for pregnancy: Hey guys, if you are reading this post (yoga poses for pregnancy) then it means that there is someone in your house.

who is pregnant and is suffering from little body ache and she wants to do some exercise for becoming fit Or it may be that you only want to get information about this topic.

So, let us talk about this topic, as we know and as we have seen that pregnant ladies suffer from problems like backache, constipation, indigestion, and some other problems.

So for getting some relief from these problems, you will advise doing yoga.

Can pregnant ladies do yoga?

Yes, Pregnant ladies can do yoga this will help them with many problems. Yoga can be very beneficial for pregnant ladies.

Yoga helps you to breathe and relax your body, which can help you to adjust to the physical demands of pregnancy, birth, and motherhood.

But you have to keep in mind that you do not have to do all yoga, you have to do a few select yoga which will be told below.

You have to perform different yoga in every trimester. We will tell you 4 yoga poses for pregnancy for each trimester.

What is a trimester?

A period of three months during the pregnancy of a woman. The nine-month of pregnancy is divided into three trimesters and the days include in every trimester are:-

  1. First trimester: – 0 to 13 weeks, during this week baby’s body structure and organ systems develop.
  2. Second trimester: – 14 to 26 weeks, this trimester is called a “golden period” because many of the unpleasant effects of early pregnancy disappear and during this period the pregnant lady is likely to experience decreased nausea, better sleep patterns, and an increased energy level.
  3. Third and last trimester: – 27 to 40 weeks, this is the final period of pregnancy. This is the period when you give birth to your baby. Read more

Let’s begin with the pose for the First trimester

Yoga poses for the first trimester

The yoga poses for the first trimester include: –

  • tadasana (mountain pose)
  • cat and cow pose,
  • Ardha Titli asana (half-butterfly),
  • Purna Titli asana (full butterfly),

Tadasana (Mountain Pose)

This yoga pose is a standing yoga pose. Most of the yoga is done by standing in tadasana and this is the most important yoga of standing yoga pose.

This name is taken from the Sanskrit word tada which means mountain and asana which mean posture.

Benefits of these yoga poses

  • This helps to improve posture.
  • It helps to strengthen the thigh, knees, and ankles.
  • It makes the abdomen and buttock hard.
  • It helps to reduce flat feet.

How to do?

  1. For doing this yoga poses stand straight.
  2. Now put your hand over the head and while breathing, slowly pull the whole body.
  3. Feel the stretch from the leg’s toe to the hand’s fingers.
  4. Keep this state for some time and breathe in and out.
  5. This is one round.
  6. Do these yoga poses at least 3 to 4 times.

Cat and Cow Pose

yoga poses for pregnancy

Cat and cow pose is a simple yoga posture that anyone can do it easily.

How to do?

  1. By kneeling sit on a yoga mat like a cow shown in the figure.
  2. Your hand should be straight and there should be 90 degrees between belly and thighs.
  3. Lift your head, relax your shoulder away from your ears, and look straight.
  4. When you breathe out then come into cat pose while rounding your spine outward, and tuck in your tailbone, and then draw your pubic bone forward.
  5. Now, release your head toward the floor -Just do not apply your chin to your chest. Most importantly, just relax.

Benefits of this pose

  • Relieves the stress and neck.
  • Energies the body.
  • It helps to remove fatigue.
  • It improves breathing.
  • It improves the circulation of blood to the brain.
  • It rejuvenates the whole body.

Ardha Titli Asana (Half butterfly pose)

yoga poses for pregnancy

yoga poses for pregnancy: This asana is a very easy asana. This is the same posture as the butterfly posture, but in the butterfly posture, both legs have to bend, and in this posture, different legs have to bend.

The name comes from the Sanskrit word Ardha which means half, Titli which means butterfly, and asana which means Pose.

How to do?

  1. First, sit on a yoga mat.
  2. Spread your legs forward, make sure to keep a distance between the two legs.
  3. Keep your Back straight.
  4. Now keep you breathing normally.
  5. Then lift one leg and place it on the thigh near the hip of the other leg. If you are having difficulty in doing this, then you can also put your foot on the ground near the thigh.
  6. Hold your toes and slowly move your leg up and down.
  7. Do it 10 to 15 times then repeat this pose from the opposite leg.

Benefits of this pose

  • It stretches the waist, thigh, and knees
  • Useful for pregnant women for a natural and healthy delivery of the baby.
  • It stimulates the liver and kidney.

Purna Titli Asana (Full Butterfly Pose)

yoga poses for pregnancy

Purna Titli asana is a hatha yoga posture. Purna Titli asana is the variant of Ardha titli asana which is done by both legs.

The name comes from the Sanskrit word Purna which means Full, Titli which means butterfly, and asana which means Pose.

How to do?

  1. Sit on a yoga mat.
  2. Now bend your knees and bring your feet together.
  3. Now keep you breathing normally.
  4. Hold your toes and slowly move your leg up and down.
  5. Do it 10 to 15 times
  6. Then relax.

Benefits of this pose

  • It stretches the waist, thigh, and knees
  • Useful for pregnant women for a natural and healthy delivery of the baby.
  • It stimulates the liver and kidney.

Yoga poses for the Second trimester

The yoga poses for the second trimester include: –

  • Warrior pose II
  • Tree pose
  • The triangle pose
  • the side angle pose

Warrior Pose II (virabhadrasana II)

yoga poses for pregnancy

yoga poses for pregnancy: This yoga pose is the second pose in the three series of virabhadrasana. It gives a nice stretch to your shoulders, ankles, and legs.

How to do?

  1. Stand in tadasana(mountain pose). Take the breath in and open the legs from 3.5 to 4 feet.
  2. Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning right heel with the left heel.
  3. Slowly raise your hands until the hands are straight in the direction of your shoulders.
  4. Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time. Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight. If you have so much flexibility, then parallel your thigh from the ground.
  5. Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
  6. slowly as your body starts increasing strength and flexibility. You can increase the time for more than 60 seconds but less than 90 seconds.
  7. Now repeat this pose from the opposite leg.

Benefits of this yoga poses

  • This yoga pose helps to stretch and strengthens the ankles and legs.
  • This posture stretches the groins, chest, lungs, and shoulders.
  • It helps to stimulate abdominal organs.
  • It relieves stress, backaches, especially beneficial for the women of the second trimester of pregnancy.
  • Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.

Tree Pose (Vrikshyasana)

yoga poses for pregnancy

The Vrikshya asana means tree pose. Here “Vrikshya” means tree and asana mean pose.

There are many yoga poses but this is one of the easy and best yoga poses for a beginner. In these yoga poses, you just had a little effort and concentration.

How to do?

  1. First of all stand in a position of mountain pose (tadasana), with your arms at your sides. Now, distribute your weight on both of your feet, equally downward through your inner ankles, outer ankles, big toes, and baby toes.
  2. Now concentrate on one thing and shift your weight in your left leg and bend your knee, then bend down and grab your ankle of your right leg and pull your leg along your inner left thigh. Don’t let your leg rest against your knee; keep your leg above or below the knee. Now, Adjust your hips so that your left and right hip are aligned.
  3. Now, Rest your hands on your hips. Then, put your palms together in a prayer position on your chest, your thumbs should rest on your sternum.
  4. Now, concentrate on one thing in front of you and fix your eyes on it.
  5. Put your right leg into your left thigh.
  6. Now, Extend Your Arms and finger up to the sky. Turn your palms in inward to face each other. Try to hold your palms together in the prayer position, overhead.
  7. Hold this pose for 1-2 min and then release the pose. Repeat this yoga poses for the same in the opposite direction

Benefits of this Yoga Poses

  • It Stretches the thigh and reduces thigh ache.
  • It also stretches groins, torso, and shoulder.
  • It helps in strengthening the ankles, calves, and abdominal muscles.
  • It too helps to remedy flat feet and is therapeutic for sciatica.
  • By doing this you may also improve your sense of balance and coordination.
  • If you do it regularly then your power to focus will increase.

Triangle Pose (Trikonasana)

yoga poses for pregnancy

Triangle pose is a standing pose in modern yoga as exercise. The name comes from the Sanskrit word Trikona which means Triangle and asana means pose.

How to do?

  1. Stand straight on a yoga mat.
  2. Now, Separate your feet wide about 2 to 4 feet or as much as you can.
  3. Turn your right toes to 90 degrees outward and left toes slightly inward.
  4. Now raise your hands parallel to the ground.
  5. Exhale and push your left hips to the left.
  6. Rotate the arms, raising the left arms and resting arms in front of the right leg, and your palms facing forward.
  7. Press into the legs, pulling the cap of the knees up, so that the feet remain strong. Reaching the tips of the finger, bringing the hands away from each other, bringing the arms in a straight line on top of each other. Push the left hip forward and the right hip backward.
  8. Maintain in this pose for 30 to 40 second
  9. Now relax and then repeat this pose from the opposite leg.

Benefits of this pose

  • It stretches the thigh, knees, and ankles.
  • It stimulates the abdominal.
  • It helps to relieve stress.
  • It improves digestion.

The side angle pose (Parsvakonasana)

yoga poses for pregnancy

Side angle pose is an asana in modern yoga as exercise. The name comes from the Sanskrit words Parsva meaning “side or flank“, Kona meaning “angle“, and asana meaning “posture“.

How to do?

  1. Stand straight on a yoga mat.
  2. Now, Separate your feet wide about 2 to 4 feet or as much as you can.
  3. Lift and extend your arms out horizontally from your side, with palms down.
  4. Place your right heel toward the center of your mat.
  5. Bend your right knees so that your calf and form a right angle with your thigh parallel to the floor.
  6. Rest your forearm on the right thigh, so that the palm rise up.
  7. Lift your left arm up and extend it over the ear.
  8. Open your chest and make sure your left shoulder is aligned over your right shoulder.
  9. Bring your gaze up toward your left hand.
  10. Lift the torso up on an inhale extending arms wide. Pivot the feet and torso to face the top of the mat and step forward, returning to tadasana.
  11. Repeat this pose with the opposite side.

Benefits of this pose

  • It stretches the legs, hips, and hamstrings.
  • It opens the chest and shoulders.
  • It is good for side body stretch.

Yoga poses for the third trimester

The yoga poses for the third trimester include: –

  • Bridge Pose (Setu Bandhasana)
  • Kantha and Skandha Sanchalana (Gentle Neck and Shoulder Rolls)
  • Butterfly Pose (Titli asana)
  • Child Pose (Balasana)

Bridge pose (Setu Bandhasana)

yoga poses for pregnancy

This Yoga Pose is a little harder yoga than all these because it depends on your balancing. You have to balance your body weight on your feet.

This yoga pose is also known as Setu Bandhasana (Sanskrit) where Setu means Dam, or bridge and Bandha means Lock.

How to do?

  1. Lie on the ground on a yoga mat.
  2. Now bend your knees so that it is at 90 degrees of spine striking.
  3. Now slowly inhale and lift your waist according to the comfort.
  4. Try to be in the pose for approx 20 to 30 sec.
  5. Now slowly exhale and bring your waist down to the ground.
  6. Now, this is one round, do it 3 to 4 times.

Benefits of this yoga poses

  • This yoga pose is very effective for those who have back pains.
  • This yoga helps to stretches the chest, neck, and spine.
  • It helps to stimulate the lungs, abdominal organ, and thyroid.
  • Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
  • Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Gentle Neck and Shoulder Rolls (Kantha and Skandha Sanchalana)

Gentle Neck and Shoulder Rolls (Kantha and Skandha Sanchalana)

yoga poses for pregnancy: This is an easy yoga pose. The name of yoga comes from the Sanskrit word Kantha which means Neck, Skandha which means Shoulder, and Sanchalana means rolls.

How to do?

  1. Sit on a yoga mat
  2. Roll your head forth, back, right and left, and in a circle in a clockwise direction and then in an anti-clockwise direction.
  3. Now, like this rotate your shoulder blades back and forth, up and down, clockwise and anti-clockwise.
  4. Do this pose 3-5 times.

Benefits of this pose

  • It helps in releasing tension
  • It helps in reducing ache in the neck and shoulder.

Butterfly pose (Titli Pose)

You can also do this pose in the third trimester.

Child pose (Balasana)

child yoga poses

This yoga pose is one of the easiest yoga poses. You can do this yoga very easily. This is a kneeling asana in modern yoga as exercise.

How to do?

  1. For doing child pose sit on a yoga mat in Vajrasana.
  2. Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
  3. Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)

Benefits of these yoga poses

  • These yoga poses helps to stretches the hips, thigh, and ankles.
  • This yoga poses is very beneficial for those who have back pain.
  • It relieves back and neck pains.

What yoga poses are good for pregnancy?

Yoga poses that are good for pregnancy are mentioned above.

You have to keep in mind that not all yoga can be done in every pregnancy trimester there is different yoga for the different trimester.

The best and easy yoga poses for every trmesters are: –

The yoga poses for the first trimester include: –

  • tadasana (mountain pose),
  • cat and cow pose,
  • Ardha Titli asana (half-butterfly),
  • Purna Titli asana (full butterfly),

The yoga poses for the second trimester include: –

  • Warrior pose II,
  • Tree pose,
  • The triangle pose,
  • the side angle pose,

The yoga poses for the third trimester include: –

  • Bridge Pose (Setu Bandhasana),
  • Kantha and Skandha Sanchalana (Gentle Neck and Shoulder Rolls),
  • Butterfly Pose (Titli asana),
  • Child Pose (Balasana),

What yoga poses should you avoid in pregnancy?

You should avoid those yoga poses in which you have to jump, twist, and have to stretch more.

You should also have to avoid Pronely or Belly Down Poses which will affect your baby. Also, avoid lying back poses.

Can I do Butterfly Yoga in pregnancy?

Yes, you can do Butterfly yoga pose during pregnancy as it is mentioned above it is helpful for pregnant ladies for a healthy delivery.

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Are Yoga twists safe during pregnancy?

No, yoga twist is not safe during pregnancy as it will affect your baby. So, you have to keep n mind that you have to do normal and easy yoga poses as we have already mentioned the best yoga poses for pregnancy above in the topic. yoga poses for pregnancy

 

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