Yoga in Pregnancy | Prenatal Yoga Poses for Every Trimester

Abstract

Every pregnancy is different for everyone. While you may experience joy and excitement at the thought of bringing a new life into the world, you may also face feelings of fear, doubt and apprehension about all the changes that will come – in your body and your life, especially at the beginning of pregnancy. Yoga in pregnancy may reduce anxiety, stress and depression in pregnancy. In this article, we are going to discuss different types of yoga poses for different trimesters during pregnancy.

Introduction

Yoga is a breathing exercise and a series of body positions which is helpful in building flexibility, strength and physical well-being. In pregnancy, yoga is beneficial for pregnant women. It keeps women healthy and fresh and gives them strength during pregnancy. The period in which a fetus is developing inside a woman’s womb or uterus is called pregnancy. Pregnancy usually lasts about 40 weeks or just over 9 months, measured from the last menstrual period to delivery.

Stages Of Pregnancy

There Are Three Stages Of Pregnancy:-

First Trimester
Second Trimester
Third Trimester

1. First Trimester

This trimester lasts between 0-13 weeks of pregnancy. During this period, the development of the baby’s body structure and organs. In the first trimester, the fetus is around 3 inches long and weighs nearly 1 ounce. The mother also experiences many changes during the first trimester. These include nausea, vomiting, cravings for certain foods, indigestion, constipation and headache.

2. Second Trimester

This trimester lasts between 14-27 weeks of pregnancy. In this trimester, the fetus is around 1 foot long and weighs 1.5 pounds. In the second trimester, the hair, nail and skin are formed. In this trimester, the first bowel movement developed in the intestine. During this trimester, many women feel more comfortable and also reduce or disappear morning sickness and fatigue. Some changes occur in women like as the fetus grows the abdomen expands and stretch marks may appear on the thigh, abdomen, buttocks and breast.

3. Third Trimester

This trimester lasts between 28 weeks to delivery, which is around 40 weeks. In this trimester, most organs are formed and continue to grow and mature. During this trimester, the bones are hardening, the eyes are opened and movement becomes more noticeable. In women, the discomfort is formed by the growth of the fetus and the women may experience insomnia, shortness of breath, heartburn, swelling in ankles and face, mood swings, frequent urination and anxiety.

Yoga In Different Trimesters During Pregnancy

During pregnancy, it is important to stay active while prioritizing rest. Prenatal yoga offers you the possibility to get in contact with your body even as constructing power, improving flexibility and growing stability. Those benefits can assist in mental and bodily rest, ease pregnant symptoms, and create superb mental patterns.

1. First-Trimester Yoga Poses

In the first trimester, it is important for the woman to maintain her physical activity and also focus on releasing stress and increasing strength. There are some yoga poses which are useful in the first trimester of pregnancy.

a). Janu Sirsasana (Head-To-Knee Forward Bend)

Methods Of Sirsasana

Sit on the edge of a block, cushion or folded blanket with your right leg extended.
Place the sole of the right foot against the inner left thigh.
Inhale as you reach your arms overhead.
As you exhale, fold forward slightly, lengthening the front of your torso.
Place your hands on the floor or your body.
Up to 1-minute stay in this position
Repeat on the other side.

Benefits Of Sirsasana

Stimulates digestion
Strengthen back muscles
Promotes relaxation
Stretches legs, hips and back

b). Wide-Angle Seated Forward Bend (Upavistha Konasana)

Methods Of Upavistha Konasana

Sit on the edge of a block, cushion or folded blanket, with your legs out to the side, allowing your pelvis to tilt forward.
Reach arms overhead.
Bend at the hips as you fold forward.
Place your hands in front of you or take hold of your big toes.
Up to 1 minute hold this position.

Benefits Of Upavistha Konasana

Promotes flexibility of lower legs and hips
Promotes flexibility of the lower back
Strengthen the lower back and spine
Strengthen pelvic

c). Marjaryasana To Bitilasana (Cat-Cow Pose)

Methods Of Marjaryasana To Bitilasana

Place your palms on the floor in front of you..
Palms shoulder-width apart, knees directly under hips.
Take a deep breath while arching your lower back and lifting your head, tilting your pelvis up like a "cow".
Take a deep breath and pull in your belly, arch your spine and pull your head and pelvis down like a "cat".
Repeat several times

Benefits Of Marjaryasana To Bitilasana

Boost circulation
Relieve tension
Improves spinal mobility

Precautions During Yoga In The First Trimester

In the first trimester, pregnant women should avoid excessive forward bend and intense backbends, twisting, jumping, hot yoga and forceful or strong abdominal contraction.

2. Second Trimesters Yoga Poses

In the second trimester, the relaxin hormone is produced by women’s bodies at a higher level. It relaxes muscles, ligaments and tendons to prepare pregnant women’s bodies for birth. There are some yoga poses which are useful in the second trimester of pregnancy.

a). Baddha Konasana (Bound Angle Pose)

Methods Of Baddha Konasana (Bound Angle Pose)

Sit on the edge of a cushion, folded blanket or block, allowing your pelvis to tilt forward.
Press the soles of your feet together.
For deepening the stretch bring your feet in toward the hips.
As you lengthen your spine, root your lower body into the floor.
Place hands on your ankles.
Up to 1 minute hold this position
Repeat this 2-4 times.

Benefits Of Baddha Konasana

Stimulates digestive organs
Boost circulation
Promotes relaxation
Improves flexibility of inner thighs and lower back

b). Balasana (Child Pose)

Methods Of Balasana (Child’s Pose)

Touch big toes together and spread knees
Lower your hips back onto your heels.
Reach arms in front of you.
Breathe deeply.
Up to 1 minute hold this pose.

Benefits Of Balasana

Stretches your chest, shoulder and lower back
Enhance flexibility of thighs and hips
Enhance flexibility of the spine

c). Trikonasana (Triangle Pose)

Methods Of Trikonasana (Triangle Pose)

Start in a standing position.
Step your right foot forward to widen your stance. The right foot’s toes are pointed ahead. For no bend, keep the left knee straight.
Slightly angle the left foot, so there is more stability.
Open your hips by rotating your hips and torso from the center to the left.
Slowly reach the right arm down towards the right ankle. Here you have the option to place the right on a block the inside of your right leg, on your leg or on the floor.
Reach the left arm up above the left shoulder.
For up to 30 seconds hold this pose.
Repeat on the other side.

Benefits Of Trikonasana

Gives a burst of energy
Relieving back tension
Relieving neck tension

d). Uttanasana (Standing Forward Bend)

Methods Of Uttanasana (Standing Forward Bend)

Stand with feet slightly wider than hips.
Hinge at your hips to fold forward.
Keep knees slightly bent.
Place hands on the floor
For up to 30 seconds hold this pose

Benefits Of Uttanasana

Promote inner calm
Relieves tension

Precautions During Yoga In The Second Trimester

In the second trimester, Pregnant women should avoid lying on their back or right side, forceful abdominal contractions, hot yoga and jumping.

3. Third Trimesters Yoga Poses

In the third trimester, pregnant women may have difficulty in breathing because the baby is now taking up more space. There are some yoga poses which are useful in the third trimester of pregnancy.

a). Virabhadrasana-II (Warrior-II)

Methods Of Virabhadrasana-II (Warrior-II)

From standing, step your right foot back and turn your toes out to the right slightly.
Align the inside of the right foot so it’s in line with the left heel.
Open your hips to face the side.
With palms facing downward, raise your arms to be parallel to the floor.
Bend your left knee, making sure it doesn’t extend past your ankle.
Gaze over your front middle finger.
For up to 30 seconds hold this pose
Repeat on the other side.

Benefits Of Virabhadrasana-II

Strengthen whole body
Relieves back and neck pain
Opens the hips
Improves circulation

b). Malasana (Garland Pose)

Methods Of Malasana (Garland Pose)

Stand with feet slightly wider than hip-width apart and toes angled outward.
Slowly lower your hips with bend your knees
Lift your heels or place them on the floor.
At the center of your chest press palms together.
Press elbows and knees.
Up to 30 seconds hold this position.

Benefits Of Malasana

Open hips
Boosts digestion, avoid if you are prone to prolapse

c). Sukhasana (Easy Pose)

Methods Of Sukhasana (Easy Pose)

Sit on the edge of a cushion, folded blanket or block, allowing your pelvis to tilt forward.
Circulate your left leg over your right leg.
Place your hands in any comfortable position.
Close your eyes and breathe deeply.
Up to 1 minute hold this position.
Repeat on the other side.

Benefits Of Sukhasana

Promote mental clarity
Lengthens your spine

d). Parsva Savasana (Side Corpse Pose)

Methods Of Parsva Savasana (Side Corpse Pose)

Lie on your left side.
Keep your left leg straight.
Bend your right knee and support it with cushions.
Place a cushion under your head.
For 15 minutes relax in this position.

Benefits Of Parsva Savasana

Enhances relaxation
Relieves fatigue

Precautions During Prenatal Yoga

During all poses make sure you can breathe easily.
Stop practicing if you feel nauseated
Stop practicing if you are overheated
Stop practicing if you feel dehydrated
Stop practice if you experience unusual spotting and vaginal discharge.
Stop practicing if you have numbness.

Conclusion

In pregnancy, prenatal yoga is beneficial for shorter labor and vaginal delivery. Yoga in pregnancy may reduce anxiety, stress and depression in pregnancy. Yoga is a breathing exercise and a series of body positions which is helpful in building flexibility, strength and physical well-being. In this article, we discussed different yoga poses for different trimesters. For the healthy wellbeing of both mother and baby yoga is beneficial. It is also helpful in normal delivery.