Yoga and pranayam or Exercise during pregnancy

Pregnancy is a time in which the body and mind are moving towards a new build. It is a unique and valuable experience of life. It is important to stay healthy at this stage and to stay healthy, it is most important that you add yoga and pranayama to your daily routine. Yoga and pranayama help you have a healthy pregnancy and delivery.

Exercise during pregnancy

Whenever you practice yoga and pranayama, do it comfortably and slowly. Yoga and pranayama keep your body relaxed and strong; they also help with physical changes and shortness of breath during pregnancy. 

(Read more: Exercise during pregnancy)

Before starting yoga and pranayama in pregnancy, get permission from your doctor or yoga teacher or you can also keep them as a trainer. With this, they will be able to tell you the appropriate posture according to your body. Some important tips that you should not do during your practice –

1. Avoid doing asanas that put pressure on the stomach.
2. Keep the stomach well extended.
3. Pay more attention to deep breathing.
4. Do the exercise according to your body.

So today we are going to tell you the benefits of yoga during pregnancy, what kind of yoga and pranayama you should do, etc.

(Read more: Yoga for post-delivery)

1. Benefits of Yoga during Pregnancy
2. Yoga poses for pregnant women
3. Pranayama for pregnant  women
4. Precautions related to yoga during pregnancy
5. Avoid doing some other yoga during pregnancy

Benefits of Yoga  during Pregnancy

1. The process of breathing in yoga provides more oxygen to the body, which is extremely important during pregnancy.  (Read more: What to do to get pregnant)
2. After doing yoga, the fetus gets the benefit of oxygen-rich blood.
3. During yoga practice, your mind becomes calm and also remains free from stress. This peace reaches your child, with the help of which both you and your child remain physically and mentally healthy.
4. The groin and pelvic muscles weaken during and after pregnancy. Regular yoga practice helps to keep them toned and healthy.
5. Gentle toning and stretching prepare your body for the baby during and after pregnancy.
6. Yoga asanas help to keep the body soft. These relieve stress around the cervix by opening the pelvic area. Yoga prepares the mother for delivery.
7. Yoga helps in relieving common symptoms such as problems in the morning, leg cramps, swelling in the ankles, and constipation.
8. Yoga asanas help the mother recover faster, even after delivery.

Yoga poses for pregnant women: Yoga poses for pregnant women in Hindi

Exercise during pregnancy is very important. The yoga exercises given below may cause you some trouble, but do them under the supervision of a teacher.

Margarine Asana

First of all, sit on the ground with your knees bent. Now move your hands a little further and slowly place them on the ground.

Now bend your stomach down to the ground and move the neck as upwards as possible. Stay in this position for a few minutes. After a few minutes, in this process, move the waist upwards, bring the head between the two hands, and bend downwards. Stay in this position for a few minutes. You can also decide its time according to capacity.

(Read more: How and benefits of doing margarine asana)

Benefits of Margarine Asana

1. This will make your spine flexible. This is useful because this asana supports the weight on the waist during pregnancy.
2. This asana tones the abdominal area.
3. Blood circulation improves.
4. It also makes the reproductive organs well-nourished.

Konasana

First of all, stand straight with both legs joined. Now stand the right hand straight above and keep the left hand glued to the foot. Now rotate your body as much as possible with your right hand on the left side. Stay in this position for a few minutes. You can also decide its time according to capacity. Then straighten the body with your right hand and stand straight with both hands glued to the feet.

Benefits of Konasana

1. By doing this asana, your spine will remain flexible.
2. This will open up your body.
3. This asana also provides relief from constipation, the most common problem in pregnancy.

Veerabhadrasana

First of all, stand up straight. Now move your left leg forward and the right leg backward as shown in the picture, but do this according to your ability. Now raise both your hands up and straighten them and rotate the palms upwards. Stay in this position for a few minutes or you can also decide the time according to your ability.

(Read more – How to do Veerabhadrasana 2  and benefits)

Benefits of Veerabhadrasana

1. By doing this asana, your body remains balanced because there is a high chance of falling during pregnancy.
2. It tones the shoulders, legs, and lower back.
3. By doing this asana, your stamina increases.
4. This helps you in delivery.

Trikonasana

First of all, stand up straight. Now open the legs and move the left leg forward. Now bend the body and place the left hand on the left toe or knee. And move the right hand upwards. Turn your neck towards the right hand. Do this process according to your ability.

(Read more: How and benefits of performing Utita Trikonasana)

Benefits of Trikonasana

1. Physically and mentally, this asana keeps you balanced.
2. It helps to stretch and open the hips, which is extremely beneficial during pregnancy.
3. It relieves back pain and strain.

Bandkonasana

First of all, sit down. Mix the soles of both your feet together as shown in the picture. Now hold the toes or toes of the feet with the hands. Then move the legs slowly for a few minutes or as per your capacity.

(Read more: How and benefits of doing Bandha Konasana)

Benefits of Bandhkonasana

1. It makes the hips and the part between the abdomen and thigh flexible.
2. It stretches the thighs and knees and relieves pain.
3. Removes fatigue.
4. Delivery is easy.

Do the Reverse asana

To do this asana, support the wall. First of all, lie down like a wall with your knees bent. Now slowly lift the pero upwards. A reclining pillow should be placed under your hips and waist so that the waist and hips do not hit the hard ground directly. Relax your shoulders and head. Place your hands on the side and rotate the palm upwards. In this position, breathe comfortably for five minutes and bring the breath down lightly. You can decide the time of the stage according to your ability.

(Read more: How to do the opposite and benefits)

Benefits of reverse yoga Asana

1. Doing this asana provides relief from back pain.
2. Improves blood flow to the pelvic area.
3. Common symptoms of miscarriage Reduces inflammation of the ankle and varicose veins.

Shavasana

First of all, lie down straight. Keep a little distance between the legs and keep the hands separate from the body. Keep the palms of the hands upwards. Then close your eyes. Now leave the body loose and slowly take a deep breath. You can do this process for as long as you want.

(Read more: How to do Shavasana and benefits)

Benefits of Shavasana

1. Pregnant women should take care of their blood pressure.
2. With this asana, your body remains relaxed and keeps the cells healthy.
3. This asana is a pain reliever in itself.
4. Pregnant women should avoid medicines to relieve pain.
5. This asana keeps the stress away.

Yoga Nidra

First of all, lie down straight. Keep a little distance between the legs and keep the hands separate from the body. Rotate the palms of the hands upwards. Then close your eyes. Now leave the body loose and slowly take a deep breath. You can do this process for as long as you want.

(Read more: Get a pleasant deep sleep through Yoga Nidra)

Benefits of Yoga Nidra

1. It relieves pain.
2. Reduces stress and anxiety.
3. It helps regulate blood pressure.
4. It relaxes all the cells and prepares the body for delivery.

Pranayama for pregnant  women: Pranayama for pregnant women in Hindi

Pranayama helps to get rid of negative emotions like anger and frustration. Reduces stress and keeps the mind calm.

Bhramari Pranayama

First of all, sit in a convenient posture. Now place the fingers of both hands near the eyes or on the head. And close the ears lightly with the thumb. Now breathe in and out. Remove the sounds that sound like a fly while doing this process. Keep doing this process according to your abilities.

(Read more: How to do Bhramari Pranayama and benefits)

Benefits of doing Bhramari Pranayama

1. Regulates blood circulation.
2. Relieves headache.

River Purification Pranayama –

First of all, sit in a convenient posture. Now bring your right hand near the nose, press the nose from the right side with the thumb, and breathe from the left side. Then close the left nose with your finger to exhale. Your left hand should be placed on the left leg. Do this process according to your abilities.

(Read more: Anulom-Vilom Pranayama Method and Benefits.)

Benefits of River Purification Pranayama

1. It keeps the mind calm.
2. Keeps the body temperature balanced.
3. This pranayama increases the supply of oxygen.
4. This helps in the development of the baby in the womb.

Precautions related to yoga during pregnancy

1. Avoid asanas that put pressure on the stomach during the growing stages of pregnancy.
2. In the first trimester of pregnancy, stand up and do yoga asanas. This will strengthen your legs and increase blood circulation. This will also relieve the cramps in your feet.
3. Do not do long asanas to avoid exhaustion in the second and third trimesters of pregnancy. Instead, do breathing exercises or meditation.
4. Avoid practicing yoga for 10 to 14 weeks of pregnancy, as this time is very important.
5. Do not do asanas in which your body is in a reclining position.
6. Do the asana according to your body.
7. Be sure to follow these yoga rules. 

Avoid doing some other yoga during pregnancy. Yoga poses to avoid during pregnancy in Hindi

Pregnant women should not do these easy things:

1. Sailing (Read more: How and benefits of navigation)
2. Chakrasana (Read more: How and benefits of doing vertical dhanurasana (or chakrasana) )
3. Ardha Matsyendrasana  (Read more: How and benefits of doing Ardha Matsyendrasana)
4. Bhujangasana (Read more: How to do Bhujangasana and benefits)
5. Opposite Shalbhasana (Read more: Method and benefits of doing Shalbhasana)
6. Halasana (Read more: How to do Halasana and benefits)

Before starting yoga during pregnancy, please consult your doctor about whether it is right for you or not. If you do yoga, then do it under the direction of a trained guru.

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