To ease the discomforts of pre-natal stage, to preserve your health during pregnancy, to prepare the body for child birth and ensure a safe delivery you can turn to the ancient Indian practice of yoga.
In this article we will recommend some yogasanas that will keep you fit in the pre natal stage.
Virabhadrasana or Warrior Pose
The legs are strengthened and the hips are opened up by performing this asana regularly. This is an exercise that is highly effective at promoting fluidity and elasticity of physical movement,
Vashisthasana or Side Plank Variations
Less abdominal work is involved in this exercise than the complete stance. But it is a fabulous side stretch. When you feel you require more room in the ribs you can try this move.
Tilt of the Pelvic
This manoeuvre will give you relief from low back pain which is often a major problem especially in the later stages of pregnancy. By obtaining relief in this area you can enjoy all the good thing that life is providing you with.
Eka Pada Rajakapotasana or One Legged King Pigeon Pose
Here is another very good hip opening exercise to improve elasticity in this area. It is best performed on rugs or mats to help reduce the effects of pressure points.
Viparita Karani or Legs up the Wall Pose
This exercise can help to reduce swollen ankles and reduce any inflammation in the lower legs. The movement is a passive inversion.
Knee to Ankle Pose
This is another form that will again help you to open up your hips and provide greater fluidity of movement in this area.
Ardha Chandrasana or Half Moon Pose
This is a balancing position that has great potency for establishing personal balance and harmony within as well as without. If you feel unsteady, you can rest the back foot up the wall.
Supta Baddha Konasana or Goddess Pose
This is a reclined hip opening exercise that is also very good for aiding with hip movement and bending.
Utthita Trikonasana or Extended Triangle Pose
By doing this exercise regularly and often it will help to open the hamstrings, chest and hips. It will then allow your energy to flow unheeded through these areas of the body.
Baddha Konasana or Cobbler's Pose
Both the normal and the reclined versions are big time hip openers. Support the spine with three folded blankets or a bolster for the reclined version.
Setu Bandha Sarvangasana or Bridge Pose
This motion involves a gentle backbend and helps to improve suppleness and mobility in the back and spine.
Marjari Asana or Cat Stretch Pose
Begin with the Vajrasana position and move on to all fours by bending forward and supporting yourself on your palms. It will look like you are aping the cat's four legged stance.
The spine, shoulders and neck are strengthened by practicing this asana and the entire reproductive system is toned up. This asana is helpful not only before pregnancy but also after childbirth.
Utthanasana or Squats
This ecercise resembles squats, the position adopted by domestic helps in India while sweeping floors. Perhaps that is why sweeping floors is considered as one of the best exercises.
If you can perform fifty such squats every single day during your pre natal period, you will have a very short labor, followed by an easy delivery.
Titali Asana or Butterfly Pose
It is extremely beneficial during the pre natal stage and more so if you do it consistently from the first trimester itself. Opening up your hips and inner thighs and removing tension from the latter area are the aims of the titali asana.
Your groin area and your knees will also be gently stretched. All these exercises help to ease the pain of childbirth and are especially helpful for people that are into all kinds of natural childbirth options that are gaining in popularity these days.
Padmasana or Lotus Pose
In this you have to sit with folded legs, one leg crossing over the other and both ankles touching the pelvic bone on the opposite side. Rest the knuckles of your hands on your knees.
By working with some or all of these movements as regularly as possible, you will gain many benefits in physical suppleness, motion and strength which will aid greatly the period of pregnancy as well as the birthing process itself. The beauty of working with these yoga exercises is that you will provide your body with the muscle strength and flexibility that it will need for the coming childbirth while making the time leading up to that point much more enjoyable and with far less pain or discomfort.
Doing it at Home
If you are interested in getting started with a home yoga program, one of the best around is Kris Fondran's "Shapeshifter Yoga" which is a video and ebook program that you can do at home in your own time and at your own pace.
You can find out more about her easy to follow program by clicking this link:
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