Pregnancy Exercises


Yoga for Pregnant Women



pregnancy exercises

·                                                          Regular exercise is important, for everyone but for pregnant women is so important because in pregnancy period time come many problems like Vaginal Bleeding, High Fever, Leg or Calf Pain, Obesity and Weight Gain, and weakness etc. So be careful eat food on time and be healthy.   In pregnancy time if you do few prenatal yoga asanas! So it’s good for you and your baby health.


The Advantages of Yoga :

  •   Yoga provides holistic health advantages for to-be-mother. 
  •  Yoga asanas conjointly facilitate pregnant women recover quicker post-delivery.
  •  Yoga helps alleviate the impact of common symptoms like sickness, painful leg cramps, swollen ankles, and constipation.
  •  Yoga active your body each part.
  •  Develops physical and mental balance.

Different Type Of Few Prenatal Yoga

Tadasana (palm tree pose) :

Tadasana yoga pose

HOW TO DO :
  • Stand with the feet along or concerning ten cm apart, and also the arms by the perimeters.
  • Steady the body and distribute the load equally on each foot.
  • Raise the arms over the pinnacle. Interlock the fingers and switch the palms upward. Place the hands on high of the pinnacle.
  • Fix the eyes to a degree on the wall slightly higher than the extent of the pinnacle. The eyes ought to stay mounted on now throughout the observe.
  • Inhale and stretch the arms, shoulders, and chest upward. Raise the heels arising onto the toes.
  • Hold the breath and also the position for many seconds. At first, it should be tough to keep up balance however with observe, it becomes easier.
  • Lower the heels whereas breath and convey the hands to the highest of the pinnacle.
  • This is one spherical.
  • Relax for many seconds before activity consecutive spherical.
  • Practice five to ten rounds.


BENEFITS :

  • Develops physical and mental soundness.
  • The entire spine is stretched and disentangled.
  • Helping to clear up congestion of the spinal nerves at the points
  • Stretches the muscle abdominal muscles.
  • Useful throughout the primary six months of maternity to stay the abdominal muscles and nerves toned.

Trikonasana – Triangle Pose :

Trikonasana

           pregnancy exercises will take a toll on your system. in line with Ramdev cake gestation yoga, the Triangle creates may be a good way to ease pregnancy-related biological process disorders. Not simply that, this creates is additionally a good thanks to improving hip flexibility. that's one thing that may come back handy throughout labor!
Variation I:
  • Stand erect with the feet a couple of meters apart.
  • Turn the correct foot to the correct aspect.
  • Stretch the arms sideways and lift them to shoulder level
  • so that they're in one line.
  • Bend to the correct, taking care to not bring the body forward.
  • Simultaneously bend the correct knee slightly.
  • Place the correct hand on the correct foot, keeping the 2 152
  • arms in line with one another. flip the left palm forward.
  • Look up at the hand within the final position.
  • Return to the upright position with the arms during a line.
  • Repeat on the alternative aspect, bending the left knee slightly.
  • This completes one spherical.
  • Practice five rounds
Variation 2:
  • Repeat the fundamental type, however rather than keeping them
  • Upper arm vertical within the final position, lower it over the
  • Ear till it's parallel to the ground with the palm facing
  • Down. attempt to not bend forward, however, to stay the body in
  • One vertical plane. research at the hand.
  • Slowly come back to the beginning position.
  • Repeat on the left aspect.
Note: When this asana can be performed easily, repeat The practice of keeping both legs straight.

Benefits: This series may be performed daily for a few weeks to Tone the entire body. It affects the muscles on the sides of the trunk, the waist and the back of the legs. It stimulates the nervous system and alleviates nervous depression. It Improves digestion, stimulating the appetite, activating intestinal peristalsis and alleviating constipation. Regular practice will help reduce waistline fat.


Uttanasana – Standing Forward Bend :


pregnancy exercises - Uttanasana


       you should try Uttanasana! Normally, forward bends are discouraged during pregnancy. But this pose is an exception
1.    Stand straight with your feet 3 inch apart.
2.    Rest your hands beside your body, palms facing the thighs.
3.    Breathe in deeply and bring your hands above your head, palms spread out.
4.    While breathing out, bend forward.
5.    Simultaneously, fold your hands in Namaskar mudra.
6.    Continue breathing normally while holding the pose for a slow count of 10 to 15.
7.    Now take a deep breath and lift your body away from the ground to come back to the starting position. 
Some benefits Of Uttanasana :
Stretches the hips, hamstrings, and calves, Strengthens the thighs and knees, Keeps your spine strong and flexible, and activates the abdominal muscles.

Virabhadrasana – Warrior Pose



Virabhadrasana is good for your entire body. It works your back, chest, and hip muscles. It is a great pose for strengthening your lower body too

pregnancy exercises
  •    Stand straight with your legs wide separated by a separation of something like 3-4 feet
  •   Turn your right foot out by 90 degrees and left foot in by about 15 degrees.
  •   Checkpoint: Is the heel of the right foot aligned with the center of the left foot?
  •   Lift the two arms sideways to bear tallness with your palms confronting upwards.
  •  Check your arms parallel to the ground? 
  •   Breathing out, twist your correct knee.
  •   Check your correct knee and right lower leg shaping a straight line? 
  •   Turn your head and look on your right side. 
  •   As you settle down in the yoga pose extend your arms further.
  •  Try to drive your pelvis down. Hold the yoga act with the assurance of a warrior. Continue breathing as you go down. 
  •  Breathing in, come up.
  •  Breathing out, bring your hands down from the sides.
  • Rehash the yoga act for the left side (turn your left foot out by 90 degrees and hand the correct foot over by around 15 degrees).

     BENEFITS
  • Strengthens and tones the arms, legs and lower back.
  • Improves balance in the body, helps increase stamina.
  • Beneficial for those with sedentary or deskbound jobs.
  • Releases stress on the shoulders very effectively in a short span of time.

Marjariasana – Cat Pose:


The cat pose should be restricted to the first 26 weeks of the pregnancy. This pose improves your blood circulation levels. It also strengthens your wrists and shoulders.


Marjariasana – Cat Pose
Step 1:
Begin on your hands and knees during a "tabletop" position. ensure your knees square measure set directly below your hips and your wrists, elbows, and shoulders square measure in line and perpendicular to the ground. Center your head during a neutral position, eyes observing the ground.
Step 2:
As you exhale, spherical your spine toward the ceiling, ensuring to stay your shoulders and knees in position. unleash your head toward the ground, however, do not force your chin to your chest.
Step 3:
Inhale, coming to neutral "tabletop" position on your hands and knees.
Step 4:
This cause is usually paired with cow cause on the inhale for a mild, flowing vinyasa
All the pregnancy exercises for you.


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