Best yoga poses for pregnant woman

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Top PrenatalYoga Poses
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INTRODUCTION

• Pregnancy is a beautiful time in every womans
  life. As a new life starts out in your womb, your
  body goes through a number of small and big
  changes.
• Everyone talks about taking care of your unborn
  baby and showering him or her with love and
  affection. What they dont pay enough stress on
  is that you need to give yourself love and
  attention too. 

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Basic Dos and Donts

• When you learn of your pregnancy, you should ask
  your doctor to set up regular check-ups and for a
  list of dos and donts. You need to avoid
  stress, eat balanced meals, sleep properly every
  night and exercise regularly. When it comes to
  exercising, your lifestyle plays a key role in
  designing a workout schedule. If you go to the
  gym regularly, you could continue doing so but if
  youve been living a sedentary life, you need to
  start slow. Yoga is the ideal form of exercise
  for pregnant women.

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Yoga and Pregnancy

• Practicing yoga poses during pregnancy balances
  physical and mental wellbeing and is a great way
  to stay active. It keeps you fit and flexible,
  reduces anxiety and helps keep you calm. The
  breathing techniques can also improve your sleep
  and help you get ready for childbirth.  Yoga also
  boosts confidence levels and helps expectant
  mothers get over the fear of how they will handle
  the next stage of their lives. 

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Yoga and Pregnancy

• Yoga can be practiced by anyone but not all types
  of yoga are beneficial for expectant women. Avoid
  trying new postures and go slow in your progress.
  It is important to tell the yoga teacher about
  your pregnancy. Alternatively, you can look at
  pregnancy yoga images online and practice
  pregnancy yoga at home. As the pregnancy
  progresses, your center of gravity will shift.
  This will increase your risk of losing balance
  and hence it becomes important to use the support
  of a wall or chair whenever needed.

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Prenatal Yoga Poses

• There are many yoga poses or asanas ideal for an
  expectant woman. If you join a prenatal yoga
  class, you could learn these poses from a yoga
  teacher and share the experience with other women
  in similar stages of pregnancy. You could also
  learn the yoga poses to avoid during pregnancy.
  There are a number of pregnancy yoga or prenatal
  yoga classes in Bangalore. However, you can
  practice prenatal yoga on your own as well.
  Prenatal yoga poses can be categorized according
  to the benefits they offer.

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Pregnancy Yoga Poses For Added Belly Weight
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Wide Childs Pose
There are 3 top yoga poses that can help pregnant
women balance their added belly weight.

• This is also known as the forward-facing hero or
  Balasana. Keep the knees wide apart but the   big
  toes close together. Keep most of your weight on
  your heels and bend forward to rest your forehead
  on the ground. Extend both arms forward with your
  fingers spread wide. Hold the pose for a few
  minutes before coming back to an upright position.

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Wide Seated Forward Fold

• Sit on the floor and separate your legs as much
  as you can while being comfortable. You may place
  a blanket or pillows between your legs for
  support. Exhale and bend forwards with your hands
  stretched out in front of you. Lower your torso
  as much as possible without straining your neck.
  After a few minutes slowly lift your upper body
  back up.

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Cat Cow

• Start with your hands and knees on the floor.
  Your hands should be directly below your
  shoulders and knees below your hips. Inhale and
  lower your belly while you look upwards. After a
  few seconds, exhale and pull your belly towards
  your spine while lowering your head. Do not force
  your chin towards your chest.

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Prenatal YogaPoses For Back Pain
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Seated Side Bend

• The top two yoga poses for back pain during
  pregnancy are

Start in an upright seated position with your
legs crossed or spread wide apart in front of
you. Allow your right hand to rest on the ground
and lift the left hand straight upwards. Lean
towards the right and let your elbow come closer
to the ground. Take several deep breaths and come
back to the starting position. Alternate the
sides to allow your belly to expand and to reduce
back pain.
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Standing Forward Fold
Stand upright with your hands on your hips.
Exhale and bend down from your hips while
lengthening out your upper body. Try and brings
your palms to the floor without bending your
knees. If you cannot do this comfortably, cross
your forearms and hold the elbows. Inhale while
straightening yourself up. Stay in the pose for
upto a minute.
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Prenatal Yoga Poses For Hip
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Yoga Squats
Pregnancy puts extra strains on the hips. Yoga
squats can be very helpful in easing this stress.
This yoga pose also opens the hips and prepares
the body for childbirth.
Squat as low as possible with your knees wide
open. Hold the pose for 30 seconds to a minute
before standing up. You may put a blanket below
your heels for extra lift and comfort. 
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Prenatal Yoga Poses For Swollen Feet
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Legs Up The Wall
Swollen feet can be uncomfortable but can be
easily dealt with through yoga. The two yoga
poses you must try are
This yoga pose can be practiced with or without
props for support.  Begin by sitting with your
left side to the wall. Turn your body to the left
and slowly lift your legs against the wall. Use
our hands to balance your weight. Lower your back
and rest your head against the floor. Move your
buttocks as close to the wall as possible and
keep your palms facing upwards. Hold the pose for
5-10 minutes before turning to the right side and
coming back to the seated position.
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Tip Toes Pose
Kneel with your toes tucked underneath you and
heels touching your buttocks. Place your hands
palm downwards so that they are resting on your
knees. Stay in the position for 5-10 deep breaths.
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Yoga Poses For Indigestion And Heartburn
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Triangle Pose
There are 2 key yoga poses that can help relieve
heartburn and indigestion. These are
Standing with the feet one leg-length apart,
knees unbent, turns the right foot completely to
the outside and the left foot less than 45
degrees to the inside, keeping the heels in line
with the hips. The arms are spread out to the
sides, parallel to the ground, palms facing down
the trunk is extended as far as is comfortable to
the right, while the arms remain parallel to the
floor.
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Bound Angle Pose
Sit on the floor with your knees apart and feet
facing each other. Without rolling your spine try
bending forwards as much as possible. Hold the
pose for a few minutes while taking 5-10 deep
breaths.
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With regular yoga, your pregnancy can be
comfortable and you can enjoy every minute of it.
Do you want to learn more tips on prenatal yoga?
Do you want tips on the best yoga asanas for your
stage of pregnancy? Do you want to know the best
prenatal yoga classes near me?
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