Mother’s Day 2023: Top 3 Yoga Asanas For Pregnant Women

Pregnancy is one of the most life-changing experiences in a women’s life both physically and mentally. During these nine months, women need to take extra care of their health and diet. Unless you have certain health complications, doctors recommend that women stay active and exercise during pregnancy. Yoga is considered a good form of overall exercise for pregnant women. ThinkRight.me master Nishtha Bijlani of JetSynthesys tells us about some important yoga asanas that women can practice during pregnancy. However, make sure you check with your gynecologist and yoga instructor before starting any new exercise regime

3 easy yoga poses for moms-to-be

Nishtha Bijlani lists three yoga asanas, how to do them and their benefits for pregnant women.

1. Malasana

Malasana or yogic squat has many benefits but it becomes a very important asana for a mother-to-be. This introductory pose helps to release tightness in the groin and inner thighs and relaxes the pelvic floor muscles. This can aid in a smooth delivery.

How to do: Keep your feet hip-width apart. Take the support of a table or chair to squat. If you find it difficult to come all the way down, feel free to sit on a small stool or cushion for better balance. Hold this for 30 seconds to 1 minute and repeat a few times.

2. Baddhakonasana

Baddhakonasana is another great hip-opener. It helps in relieving tension in the lower back while improving the flexibility of the gluteus muscles. It is great to incorporate into the routine, especially for expectant mothers. It greatly supports pelvic health and prepares the body for D-day!

How to do: Take a sitting position. Keeping the feet together, bend both the knees. Separate the knees and turn them to the side. Join the soles of the feet together. Keep the ankles a few inches away from the waist. Hold it for about a minute or two.

3. Supta Baddhakonasana

Supta Baddhakonasana is a very relaxing asana, especially when done with a bolster or pillow. It not only passively opens up the hips but also opens up the spine. The spine and posture are greatly affected during and after pregnancy as well. It works great to relieve the discomfort that comes with it.

How to do:

Come into the sitting posture on the mat. Join your feet for Baddhakonasana. Place a rug or pillow behind you. Slowly lean back on the bolster such that your entire spine and head are supported. Make sure that the hips are rested on the floor. Let your arms drop to the sides. Close your eyes and relax. Hold for 5 minutes.

(Credits for all three images: ThinkRight.me master Nishtha Bijlani of JetSynthesys)

(The views expressed in the article are those of the expert and do not reflect the views of Zee News. It should not be considered a substitute for advice provided by qualified medical professionals. Always consult your doctor and yoga expert before starting yoga Get tested or any other form of exercise during pregnancy.)