Pregnancy is an incredibly special and beautiful time
in a woman’s life.
Making this a healthy and nourishing experience
should be a top priority.
A mother’s body & mind
can go through many changes during this period,
and yoga is one of the best ways
to deal with these changes.
Hi, I’m nishtha, a certified yoga teacher
and today, we'll be exploring simple yoga asanas
to help you stretch and release.
Stand and move your legs 3 ft apart.
Turn your right foot to the side,
lift your arms at shoulder height and drop them down
at your right side
and rest your palm on the shin.
While in the pose, continue to breathe normal.
Hold for 8-10 breaths.
Release and repeat on the left leg.
This asana helps to provide a great stretchto the spine,
chest, thighs, calves and hamstrings.
Back pains are greatly released
with regular practice of this pose.
It also helps to release stress from the body and mind.
Sit comfortably on a folded blanket or a yoga block
with your legs open to either side as wide as you can.
Keep your spine upright and interlock your fingers.
Stretch your arms out at shoulder height in front of you.
Exhale and lean forward
and begin to make circular movements with your hands and the
upper body.
Inhale and come back to the center.
Make 5 circles clockwise
and 5 anti-clockwise.
This pose provides a good stretch in the hips,
hamstrings, arms and the back.
It strengthens the uterus
and prepares one for a smooth delivery.
It is a great pose to do during and after pregnancy as well.
Sit in a simple cross-legged position.
Open out your right leg to the side,
while keeping your left heel toward the groin.
Inhale and lean to the right side,
sliding your right arm on the right leg.
Lengthen the spine and keep the left arm on the waist.
Make sure your right foot remains flexed
so the leg is engaged and not collapsing.
If you find your spine rounding a lot in this position,
then sit on a folded blanket or a yoga block to do the asana.
Hold for 8-10 breaths.
Release and repeat on the left side.
This pose helps to open up the spine
in a lateral movement, while stretching it opens
the hamstrings, groin and inner thighs.
It stimulates the abdominal organs and aids digestion.
It also helps to minimise lower back pains
associated with pregnancy.
You will need two pillows and a block for this.
Start by placing the first pillow horizontally
and then place the block behind it.
Take the second bolster and add it on top of it on a vertical incline.
Once the props have been arranged,
bring your spine in line with the inclined bolster.
Make sure your lower spine is resting on the base of the pillow,
and allow your head to rest back.
Touch your feet together,
close your eyes and continue to relax in this pose.
Be in it for 2-3 minutes
and keep your breathing soft and relaxed.
If the butterfly position is not comfortable,
feel free to keep your knees bent with the feet on the floor.
This is a restorative pose, which works only when we relax into it.
It has a very calming effect on the mother and the baby.
It soothes the back and passively opens the hips in the butterfly.
It also increases blood circulation in the lower abdomen
and gently stretches the groins.
This a great option when looking for some rest.
These Asanas are safe and effective
for all you expecting mothers.
But please remember to avoid practicing in your first trimester
and remember to consult your doctor
to rule out any complications before you start practicing.
Thanks for watching.
Hope you enjoyed, until next time stay tuned and stay Glamrs!