Yoga during pregnancy

When they say that being a mother changes you, they weren't kidding. You can’t really describe the feeling of something growing inside you in one word but you can definitely say that being a mother is a beautiful feeling!

Well yes, during pregnancy, women go through a lot of physiological changes and stress which demands unique physical and psychological needs. And Yoga comes in the picture here. It is a blessing in disguise. Yoga can help to manage various physical, emotional,mental needs that arise during different stages of pregnancy.
Yoga also helps women prepare for labour and delivery!

Are you still wondering if doing Yoga is safe during pregnancy?

Yoga is not just stretching and vigorous breathing. Prenatal Yoga is all about breathing labour relaxation techniques with postures that are adapted for pregnancy. Postures and asanas are designed in a way which is harmless to pregnant women and the baby growing inside them.

But to your surprise, Yoga is one of the best ways to relax and stay fit when you’re pregnant.Moreover, it also helps you prepare for labour and it promotes your baby's health.

Here are some things you need to consider before starting Yoga

Prenatal Yoga is only recommended to those who aren’t at risk of premature labour. So consider talking to your doctor before starting prenatal Yoga.
Your Yoga routine should be moderate in nature. Only 30 minutes of exercising in a day are enough for the to-be-moms.
Meditate or perform asanas in a comfortable environment; a nice cool room and avoid overheating!
Make sure you’re well-hydrated before, during and after class.

Yoga poses to avoid during pregnancy

Any poses in which you lie flat on your back, or require a lot of abdominal stretching, are not recommended for pregnant women.
Relax! avoid pushing yourself.
Avoid difficult asanas, overstretching or vigorous breathing exercises.
In a nutshell, avoid the types of yoga asanas and exercises that are physically demanding,based on strength, or practice in a heated environment as safety precautions for both the mother and fetus.

Simple Yoga poses to perform during pregnancy

● Marjariasana (Cat Stretch)

○ It alleviates stiffness, increases flexibility and improves blood circulation.

● Konasana-I (Standing Sideways Bending One Arm)
○ It alleviates constipation, a common symptom of pregnancy.

● Konasana-II (Standing Sideways Using Both Arms)
○ It stretches and tones the arms, legs, spine and abdominal organs.

● Virabhadrasana (Warrior Pose)
○ Improves balance in the body and increases stamina.

● Trikonasana (Triangle Pose)
○ Reduces back pain, and maintains physical and mental balance.

● Badhakonasana (Butterfly Pose)

○ It alleviates fatigue and helps facilitate smooth delivery when practised until
late pregnancy.

● Shavasana (Corpse Pose)
○ It relaxes the body and repairs cells as it helps self-healing which is vital, as
pregnant women should avoid taking pills.

● Viparita Karani (Legs up the Wall Pose)
○ Eases swollen ankles and varicose veins - a common symptom of pregnancy.

What are the benefits of prenatal Yoga?

It helps pregnant women to improve sleep as it is very important for them to relax and take naps. It reduces stress and anxiety caused by daily struggles and hormonal as well as physical changes in their body. It helps to increase strength, flexibility and endurance of muscles needed for childbirth. It decreases lower back pain, nausea, headaches and shortness of breath.

Yoga surely acts as a comforting friend when women are going through this important,exciting and overwhelming phase of their lives.

If you've already taken the decision of starting prenatal yoga or considering it in the future when you get pregnant, you've very less to worry about. So now let's not forget about how big of a miracle it is to give birth! And a few other beautiful things like a woman might weigh the heaviest in her entire life but the pregnancy glow and happiness on her face never goes unnoticeable!

Don’t forget about getting to skip to the front of the line in public restrooms or you're guaranteed to stop traffic whenever you cross the street and many such sweet gestures.

So enjoy this time with yoga while it lasts.

This article is written by the TRUEREVO editorial team. TRUEREVO makes functional sportswear for men & women & focuses on running, training & sports apparel. Check it out at

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