In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.
A pregnant woman must take into consideration her health history before beginning Sit erect with feet stretched in front (parallel). Inhale and raise your arms at shoulder level, palms facing down. Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees. Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.Stand erect with feet 12 inches apart. Keep your feet parallel to each other. Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously. Exhale slowly; sit in squat pose, on your toes.
If not comfortable standing on your toes, stand normally keeping feet flat on the ground. Keeping your hands in the same position, inhaling, get up slowly and stand on your toes. Exhale, hands down and heels down simultaneously.Stand erect with feet 24 inches apart. You can do this asana with the support of wall. Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down.Lie down on your back. Straighten your legs. Keep your knees together. Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side.Lie down on your back. Straighten your legs. Keep your body in one line. Your hands in T-position, palms facing down. Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible. Sliding your leg come back to original position.Sit on the mat with legs fully stretched. Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable.Sit on the mat in sukhasna, padmasana or ardhapadmasana. Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again. Please note some asanas cannot be done throughout the pregnancy.
– Avoid forward bending asanas that might put pressure on the abdomen.
– Exercises involving balance should be done with utmost care.
– If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor.