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Pre-Natal Yoga Exercises for Smooth Labor and Safe Delivery

Can I Practice Pre-Natal Yoga 3 Times A Week

You can practice pre-natal yoga 3 times a week subject to your obtaining clearance from your physician. Yoga is ideal for pregnancy. In fact, yoga prepares you for a smooth labor and safe delivery. It is also an excellent way to get back to shape post-pregnancy.

There are certain norms which pregnant women should follow while performing yoga. Wear loose and comfortable clothes for practicing yoga so that your movements do not get restricted. Practice in a cool and well ventilated room. Do all the poses with bare feet. When bending forward, bend from the hips. Avoid overstretching of abdominal muscles. For twisting poses, twist from the shoulder and upper back areas.

It is better to do yoga under an expert yoga instructor. Also if you have not done yoga before, simple yoga poses will be advisable since the first three month of pregnancy is crucial. Yoga helps in overcoming morning sickness and nausea associated with early stages of pregnancy.

A pregnancy is divided into 3 trimesters. As the baby grows in your womb, you need to adapt yoga practice according to the bulge of your belly. Even some of the yoga poses which you could practice in the first trimester will not be advisable for the next two trimesters.

The best alternative is to join pre-natal yoga classes where you can practice with other pregnant women. You can share your joy/fears and trepidations/tidbits of information and even diet recipes with them. These activities would keep you in a happy state and help you maintain equilibrium.

All the yoga poses should be done slowly without straining your muscles. Yoga is effective for proper positioning of the baby during pregnancy which ensures a normal and smooth child birth. The inhalation and exhalation technique or pranayama which is another facet of yoga also keeps you relaxed. The rhythmic breathing also helps during actual childbirth.

There are different yoga poses with their distinctive efficacy.

• Ustrasana (The Camel Pose) relieves back pain.
• Urdhva Padahastanasana (Raised Hand-to-feet Pose) strengthens the lower back.
• Vajrasana (The Thunder Bolt Pose) makes the muscles of pelvic floor elastic. Sitting posture of Uttanasana (The Half-squat Pose)
• Mandukasana strengthens the pelvic floor muscles.
• Sarvangasana (The Shoulder-stand Pose) regulates body’s metabolism.
• Ardha Halasana (The Half Plough Pose)
• Trikonasana (The Triangular Pose)
• Matsyasana (The Fish Pose)
• Baddha Konasana (Feet Joined Pose) are all effective Yoga poses.
• Shavasana (The Corpse Pose) helps in relieving tension.

Yoga poses should be followed by Yoga Deep Breathing, Ujjayi (Energy Renewing Breathing) and Anuloma Viloma (Alternate Normal Breathing).

Yoga also helps in regaining shape and strength after childbirth.

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