Practicing yoga helps prepare the mind and body of a woman for childbirth. It helps in ensuring smooth and safe delivery; and is also beneficial during the post delivery stages. It also helps reduce the pregnancy symptoms like morning sickness, vomiting and dizziness. Standing yoga poses, breathing exercises and stretching exercises will be helpful.
Standing side stretch pose:
- Stand straight with legs close together. Place your hands on the sides and palms facing your hip.
- While inhaling, raise your left arm in straight line with your left leg.
- While exhaling, bend the upper part of your body (from the hip) to your right. Hold your breath in this position.
- Inhale and bring your body to the original position.
Ujjayi Pranayama (Loud Breathing):
- Sit in a comfortable cross-legged position.
- Breathe deeply through the mouth.
- While exhaling, reduce the passage of air in the throat by contracting the throat.
- Once you are comfortable exhaling in this manner, also practicing inhaling the same way by contracting the throat.
- Once you are comfortable with both the inhalation and exhalation technique, close your mouth and start breathing with your nose.
- This kind of breathing will be accompanied by a noise.
Asanas that put lots of pressure on your abdomen should not be practiced during the advanced stages of pregnancy. The exercises should be done under an instructor’s supervision. You must also get your doctor’s consent before beginning practice. Stop practicing if you feel pain or nausea after yoga.
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