What is Prenatal Yoga?

Yoga is a form of meditation where breath and various asanas are used to help connect the body, mind, and soul. Prenatal yoga is a great way to stay active during pregnancy and connect with your little one as your body transforms. Unlike a yoga class that merely modifies the regular practice, prenatal yoga addresses concerns that a pregnant woman would have. It is a gentler form of yoga, specifically curated for pregnant women and their changing bodies, which offers both mental and physical benefits. It is best for mothers who want to stay in shape and do what is best for their babies.

Prenatal Yoga Online

Are you having a tough time deciding what pregnancy workouts are actually suitable for you? If yes, prenatal yoga is a good way to stay limber and fit, while also helping with stress management in the comfort of your home. Whether you’re considering taking up the challenge for the first time, or are already an active yogi, you will find that online prenatal yoga is relaxing, flexible and fun. These asanas help the body during labour and delivery. Align your mind with your body and soul and with the growing baby inside you through online prenatal yoga classes.

Types of Prenatal Yoga

Yoga is a form of meditation where breath and various asanas are used to help connect the body, mind, and soul. Prenatal yoga is a great way to stay active during pregnancy and connect with your little one as your body transforms. Unlike a yoga class that merely modifies the regular practice, prenatal yoga addresses concerns that a pregnant woman would have. It is a gentler form of yoga, specifically curated for pregnant women and their changing bodies, which offers both mental and physical benefits. It is best for mothers who want to stay in shape and do what is best for their babies.

Marjaryasana Bitilasana or Cat-cow Pose

This pose is a combination of two poses that help the spine warm up and gives it a good stretch. When synchronised with breath, this asana is beneficial for both body and mind. Since a pregnant woman’s back bears a lot of load as the baby develops, it needs to be exercised and strengthened to avoid pain and injuries. Marjaryasana Bitilasana helps in strengthening the abdominal muscles and lower back. Start on all fours - ankles beneath shoulders and hips above knees and toes (untucked). Take a deep breath and arch your back, lifting the sit bone up to the sky. Your eyes should be gazing at the sky, bringing the shoulder blades together. Stay in this position for 3-4 breaths. Now, exhale while curling your spine, tucking the sit bones under. Chin falling to your chest, roll your shoulders in towards the heart, and move your gaze towards the navel. Stay in this position for 3-4 breaths.

Badhakonasana or Butterfly Pose

This pose helps stretch the groin muscles, knees, and thighs relieving pain. It helps in improving blood circulation in the lower body which sometimes gets restricted when one sits a lot during this period. To do this pose, sit on your mat with your legs fully stretched. Keeping the legs touching the mat, form a ‘namaste’ with your feet. Place your hands on your knees. Hold the pose for some time, relax for a minute, and repeat.

Malasana or Yogs Squat

Malasana is one of the most beneficial asanas as this pose helps in digestion and stretches the back, neck, ankles, and hamstrings. To do malasana sit down with your feet slightly wider than the hips. Bend your knees into a squat position and bring your hands together and join the palms in a Namaste pose. Now, gently press the elbows towards your inner thighs. Try to bring your hips closer to the ground maintaining a straight spine. Then come back slowly to the original position.

Trikonasana or Triangle Pose

This asana stretches the hamstrings, hips, and strengthens the legs. It also opens the chest and shoulders. It also helps in stability and balance. Stand straight and keep your feet joined, resting your hands on either side of your body. Slowly spread your legs and lift your right hand. Take a deep breath and bend to your left. Maintain the balance by keeping the left palm on the mat. Fix your gaze up on the tip of the right hand and count up to 20. Repeat the same with your left hand up.

Sukhasana or Easy Pose

This asana keeps you focused on your breath which helps in relaxing the mind and body. It also helps in strengthening the back and stretching the ankles and knees. Be seated with your buttocks on the mat, now cross your legs placing the feet directly below the knees. Rest your face directly below the knees. Rest the hands on the lap or the knees with palms facing up. Now, press the hip bones down to the floor and reach the crown of your head to lengthen the spine. Dropping the shoulders down and back, press the chest towards the front. Keep breathing deeply throughout.

Advantages of Prenatal Yoga

Prenatal yoga, just like other types of birth preparation sessions, is a multifaceted approach to workouts that encourages mental centering, stretching, and focused breathing.

Prenatal yoga :

1. Improves sleep
2. Increases endurance of muscles needed for childbirth.
3. Decreases nausea, lower back pain, chances of constipation, headaches, and shortness of breath.