For an expectant mom, it can be difficult to find the right type of exercise that accommodates your changing needs. Whether you were a gym buff prior to pregnancy or not, physical activity while waiting to deliver is something many medical practitioners agree upon. One of the emerging practices is Prenatal Yoga, something that’s sparking the interest of many moms-to-be.
Prenatal Yoga will benefit you in the following ways:
Improves endurance and strength while relaxing tight muscles
Enhances lung capacity for deeper breathing
Prepares the pelvic muscles for future use
Maintains a fit physique throughout pregnancy which allows for an easier return to your natural shape post birth
Improves circulation and aids digestion
Here are 5 expert-recommended yoga exercises and poses you can try to fit into your daily grind:
Tummy suck: This exercise is best suited for your second trimester. Inhale and exhale using your abdominal muscles. Hold your breath for 2-3 seconds and then release. But you should be able to talk when you inhale and exhale, don’t put too much pressure on your belly.
Side raise: This exercise can be done in your second and third trimester. Lie on your side with one leg on the other. Raise the leg that is on top as high as you can. And then bring it to the starting position. Repeat on the other leg after 10 reps.
Butterfly pose: This will stretch your inner thighs and hip joints. Sit on the mat and keep your spine erect. Now bend your knees and bring your feet as close as possible towards you. Touch the soles of your feet together. Move your legs up and down just like a butterfly flaps its wings.
Squats: This is one of the best exercises for pregnant women. If you are not sure how to balance, you can hold a chair while doing it. Make sure your knees are in line with your toes. Bend down with your thighs parallel to the floor and then stand up again. Repeat 10 times.
Cat-camel pose: Be on all fours and arch your spine. Then look down and lift your back like a camel’s hump. This yoga pose will prevent backache which is common during pregnancy. Make sure your shoulders and hands are in one line. Do this 10 times.
Pregnancy is one of the most life-changing phases of a woman’s life. You go through a lot of physical changes and staying fit can ensure that your body can take all of it in a healthy way.