Pregnancy comes with a complete package full of surprises. There is this wonderful feeling of a life growing inside you but, there is also a scary feeling of facing challenges like labor and motherhood. Yoga is the best form of exercise to take up during pregnancy. It strengthens the muscles, makes them flexible and prepares the body for more changes to come.
Benefits of Prenatal Yoga
If you are new to yoga, second trimester is the best time to opt for yoga sessions. If you are already into yoga, this is the best time to know the modifications you need in your yoga routine to make it easy for your changing body and the growing baby inside you.
Yoga helps you learn different breathing techniques that help you stay composed and calm, especially in times when your body is experiencing pain and discomfort. Our body naturally produces adrenalin when frightened or experiencing pain.
Adrenalin reduces the production of Oxytocin, a hormone that progresses the labor. Deep breathing helps in keeping the calm and this eases this. According to a study of 10 researchers, yoga also helps in reducing the chances of pregnancy complication, and the pain and stress levels associated with later stages of pregnancy and delivery.
The Second Trimester
Second trimester is the most beautiful phase of pregnancy. The morning sickness which usually comes in the early phases is almost gone. When a woman enters the second semester the belly starts to stretch as the baby grows and the pregnancy becomes visible.
The round ligaments of the belly stretch and the joints of the pelvis loosen to accommodate this added weight. There is a constant strain on the back as the muscles work to balance the body with the increasing weight of torso.
During pregnancy the parts of body which we never thought existed also start to ache. It is during the second trimester that yoga poses are practiced to alleviate this pain and discomfort.
Tips
Here are some useful tips.
- Check with your healthcare provider.
- Keep yourself hydrated.
- Wear comfortable clothing.
- Do not overdo or push yourself.
- Don’t lie flat on your back. Use pillows or blankets to raise your upper body.
- Your joints start to loosen up. It is better to sink into positions slowly and carefully.
- Hold poses as long as you are comfortable.
- Try to hold your balance keeping in mind your increasing weight and changing body.
Adaptations in second trimester
During the second trimester, the belly starts to show which means that the uterus, which is the home of the new life inside you, is no more being protected by the pelvis. Many adaptations in yoga routines are designed to accommodate the big belly and to prevent any harm to the uterus.
Standing poses like triangle pose, warrior 1, 2 and 3 poses, chair pose, tree pose and half moon pose are great for improving blood circulation in feet and ankles. This prevents swelling and helps in strengthening the legs. You just need to be careful with your balance. It is good to have a support near you in case you lose your balance.
Usually chest opener and hip opener poses are preferred in this trimester. Poses like cow pose and reverse prayer pose help in releasing the strain on the upper back area caused by heavier breasts. It is advised not to lie flat on the back after the pregnancy enters the 20th week.
This is to avoid any pressure on vena cava, the vein carrying blood to the heart, by the uterus and the baby. Poses like reclining hero pose, reclining big toe pose and reclining bound angle pose which require to be laid flat on one’s back can be done with elevating the upper half of the body by placing blankets under it.
5 easy yoga poses
Are you experiencing issues with digestion and feel constipated most of the time? Try incorporating ‘flapping fish pose’ in your yoga routine. This pose helps cure digestive problems and removes constipation. Do you feel the nerves of your legs all tied up? This is because of poor blood circulation. This pose helps in normalizing the blood flow which helps in sound sleep. It also redistributes excess fat at the waistline.
To do this pose you have to lie down flat on the stomach and put your head on the hands with fingers being interlocked with each other. Now, bend your left leg sideways and bring the left knee towards your ribs. Make sure your right leg remains straight. Now move your left elbow and try to place it on your left knee. Rest the right side of your head on the right arm. Rest for a couple of minutes in this position and then repeat on the opposite side.
The main and most common issue faced by pregnant women is digestion. Due to poor digestion, women also experience hyperacidity. For these problems, thunderbolt pose is a good choice. This pose also alters the blood flow and strengthens the pelvic region.
Strong pelvis is very beneficial in times of labor. To do this pose, kneel on the floor. Now bring your toes together and separate the heels. Lower the buttocks to the extent that they touch the inside surface of the feet and the heels touch the sides of the hips. Your hands should be on your knees with your palms down. Keep your head and back straight but not stiff.
3) Cat stretch pose:
For this pose, you need to sit with your buttocks on your heels. Now raise the buttocks and stand on your knees. Lean forward and place your hands on the floor. This is the first pose. Now inhale by concaving your back and raising your head and depressing your spine. Exhale by bending the head, raising your back. Try contracting your buttocks and tightening your stomach. This is one complete rep. Try doing this for 10-15 times or until you are sure you are not pushing yourself.
This pose helps in improving the flexibility of neck, shoulder and spine. It also tones the female reproductive system.
4) Child’s Pose:
Often during pregnancy, you may feel like everything is getting too much. The days seem longer and the routine gets tougher. It is during these times that you need to relax.Child’s pose could be our most favourite addition to your 2nd trimester yoga routine. It helps in soothing the body and increases concentration. When in child’s pose it is ideal to focus on relaxing the face and breathing deeply into the back. These are the two tips that come handy in labor.
For Child’s pose, kneel on the floor, touch your toes together and sit on your heels. Try bringing your knees as wide apart as possible. Exhale and lower down your torso between your thighs. Try lifting the base of your skull away from your head such that your hips point towards your navel. Lay your hands alongside the sides of your body with palms facing up. Relax and release the fronts of your shoulder towards the floor.
During pregnancy our body undergoes many changes. With the increase in the belly weight and size, the muscles of back, thighs uterus and ankles experience increased weight and strain in order to balance the body. Squat and rise pose is very helpful in strengthening the muscles of the back, uterus, thigh and ankles.
To do this pose, stand erect with feet about a meter apart and toes turned outwards. Interlock the fingers of both hands and let them hang loosely in front of the body. Slowly bend your knees and lower your buttocks. Straighten knees and return to the starting position.
Last word:
Pregnancy is a beautiful yet, challenging phase in a woman’s life. It alters our life and body in many ways. It is best to adopt ways that can strengthen the body and mind and prepare them to deal with challenging situations to come. Yoga is one choice that promises complete relaxation and control over body. It also strengthens and tones the muscle which helps the body in balancing and accommodating the increased weight and size of the belly. If you are new to yoga, you could also try going on a yoga retreat with your partner.