5 Yoga Asans That Are Most Beneficial During Pregnancy

The very thought of giving birth to another life can give one goose bumps. Though it is the most exciting phase of your life, usually it is not a cake walk. With morning sickness, to dizziness, fatigue, and mood swings, there are a lot of factors that come as a gift with pregnancy and can lower your energy level. Here is where the role of prenatal yoga comes in. Prenatal yoga is a sequence of physical exercises specially designed for a pregnant woman that emphasizes on breathing, stamina, restorative poses, core strength and pelvic floor exercises that will make you more resilient during pregnancy and after delivery. It also makes delivery easy and comfortable. Here is a list of 5 exercises that must be done during pregnancy as a part of prenatal yoga at home.

* Konasana Yoga

This asana increases flexibility of waist region and also helps in avoiding fat accumulation in the belly region. Besides, it also helps in dealing with the back pain problem, which is very common during pregnancy. It is one of the most important prenatal yoga exercises to be performed during pregnancy.

- To perform this asana, you need to stand erect with your feet 2 feet apart by standing against the wall.
- Raise your right hand. Try keeping your elbow straight.
- Give your arm an upward stretch and inhale. Bend sideward towards your left, as per your comfort.
- Slowly bring your right hand down towards the ankle of the left foot and bring left hand towards the sky.
- Repeat the same routine with the other side.

* Vakrasana Yoga

The one described here is a simpler version of this asana for pregnant women. It is one of the best prenatal yoga poses at home that can be done even without guidance.

- Sit erect with feet stretched in front of you.
- Breathe in and raise your arms to shoulder level, palms should be facing down.
- While breathing out, twist your body towards your right moving head and hands simultaneously to the right. Swing arms back as much as possible.
- Inhale and come back to original position maintaining your posture.
- Repeat this exercise routine on the left side also.

* Savasana Yoga

This is practiced before, in between and after other prenatal pregnancy yoga asanas. This is one of the best parental yoga poses to relax.

- To do this, one has to lie down straight and try to keep their mind still.
- Lie flat on the back. Spread your arms and rest them.
- Along the sides of the body, palms facing upwards.
- Then legs are extended. Relax your entire body.
- You may make slight adjustments in this pose to feel more at ease.
- Now close your eyes and focus on a spot between your eyebrows that is also called the sun center and try to still your mind.
- You may stay in this pose for 5 to 15 minutes.
- To make this asana more relaxing, you may lie on your left side; place a pillow between your legs and below your head for support.

* The Standing Mountain Posture

The mountain pose or standing mountain pose is one of the most beneficial prenatal yoga during pregnancy. This particular posture has tons of benefits, including many mind-blowing advantages for women.

- For performing this pose, you will first have to stand straight with your toes touching each other.
- Keep the heels slightly apart, though.
- Now spread the toes and try to stand still as much as possible.
- Keep the proper balance on your feet.
- Put some firm pressure on your thigh muscles and allow them to slowly adjust to the pressure.
- Now, slowly lift the inner ankles and put some strength on the inner arches.
- This whole posture is about self-belief and imagination.
- You will have to imagine as if a line of energy is passing from the inner thighs, which will keep flowing to the middle portion of the body.
- Now, you will have to turn the inner thighs inwards and keep the back, neck, and the head absolutely straight.

* The Supported Squat Pose

Here, we have another wonderful prenatal yoga pose, which is extremely beneficial for pregnant women. In order to do this yoga exercise, one must perform the following steps.

- You will have to stand to keep your feet wider.
- Do not forget to keep a stack of pillows on the floor to your back.
- Now, slowly perform a squat by sitting on the pillows already kept behind yours.
- Firmly place your bottom on the pillows and keeps the palms together near your chest.
- While doing this yoga, you will have to make sure that you breathe enough. Deeply breathe by closing your eyes and keep performing the squats slowly and steadily.
- During each squat rest on the pillow for not less than 6-8 full breaths.
- This posture will assist you during childbirth.
- One thing should be kept in mind that one should never practice this posture if they are experiencing any indications of premature labor.