3 Easy Yoga Asanas for Pregnant Women to Try on International Yoga Day

MATERNITY CARE


easy yoga poses for pregnant women

One of the most blissful phases of a woman’s life–pregnancy–is all about excitement and admiration for the journey. At the same time, childbearing involves stressful days when to-be mothers run out of energy and motivation. This is the time when Yoga can help the most. As old as 5,000 years ago, Yoga continues to surprise us with its plethora of benefits. For pregnant ladies, yoga is an excellent source of improving sleep, reducing stress, anxiety, and pain while strengthening muscles and endurance.

This International Yoga Day, let us look at how pregnancy yoga can relieve would-be mothers from some common maternity-related health problems. 

3 Simple Yoga Poses for Pregnant Women

The term yoga may sound grueling, but there are many effortless yoga poses pregnant women can practice at home. Please note that you should consult your doctor before practicing any of the below-listed yoga postures to avoid unknown health complications. 

1) Vakrasana: The Twisted Yoga Pose

One of the most recommended yoga postures, the Vakrasana, is a pregnancy stretch to improve flexibility in the spine and waist region. The spinal twist pose stretches multiple parts of your body, including the spine, legs, hands, and neck, along with the abdominal organs.

How to Do Vakrasana:

  • Step 1: Sit straight with your legs stretched parallelly in front of you.
  • Step 2: Bend your right knee toward your chest, resting your foot’s sole on the ground.
  • Step 3: Inhale and slowly twist your torso towards the right.
  • Step 4: Try holding your right knee with your left hand while placing your right hand on the ground backside. 
  • Step 5: Hold onto this position for 5 seconds, stretching your spine, neck, and hands comfortably.
  • Step 6: Exhale and slowly come back to the original position.
  • Step 7: Now repeat the exercise with the other side. 

Pro tip: Don’t worry if you cannot touch your chest with the knee as you don’t want to exert excessive pressure on your belly. Keep it slow and convenient for your health. 

2) Ukatasana: The Chair Pose

Ukatasana is one of the best yoga poses for pregnant women to strengthen the pelvic muscles, commonly called the ‘core’. While stretching your thighs, the Ukatasana improves bladder and bowel movements, adding strength to the weakening pelvic muscles during pregnancy. 

How to Do Ukatasana:

  • Step 1: Stand straight with your feet parallelly apart as much as your shoulders. 
  • Step 2: Lift your arms overhead with palms facing each other.
  • Step 3: Bend both the knees to reach the squat position, like you are seated on a chair, putting most of your weight on the heels.
  • Step 4: Try to keep your knees as straight in line as your feet. Use your hips to balance your weight.
  • Step 5: Lean your upper body slightly forward.
  • Step 6: Try to hold this pose for at least 10 seconds with the help of your tailbone. 

Pro tip: You can start practicing Ukatasana by keeping your hands stretched in front of you. Once you are comfortable, you can switch to keeping your hands overhead. 

3) Balasana: The Child Pose

Balasana is an effective yoga position to relieve gas while pregnant. Given the name, the Balasana relieves pressure on the belly while giving a good stretch to your spine, thighs, and hips. Expecting mothers find this yoga posture perfect for relaxing their back and reducing the stress on their legs.

 

How to Do Balasana:

  • Step 1: Sit down with your knees folded with a straight back and hands on your lap. 
  • Step 2: Keep your knees joined or slightly apart as per convenience.
  • Step 3: Exhale and slowly start lowering your upper body to fall on the ground with your hands stretching forward.
  • Step 4: Try to touch the ground with your forehead and hands while maintaining this position for at least 20 seconds.
  • Step 5: Inhale and slowly come back to the original position. 
  • Step 6: Repeat the yoga asana 4-5 times. 

Pro tip: Place a cushion in front of you to support your posture. Also, avoid doing this yoga asana if you feel excessive pressure on the belly.

Pregnancy Care With Care Health Insurance

The journey to motherhood demands great care, caution, and monetary preparation. For you to enjoy the most of it without worrying about related healthcare expenses, Care Health Insurance brings ‘JOY– Our Dedicated Maternity Insurance.’ The JOY maternity cover promises complete health and financial security with comprehensive coverage for expecting mothers and their newborns. The plan includes several useful benefits, including cashless hospitalization, in-patient care, newborn baby cover, multi-year facility, and more. 

So, safeguard your pregnancy journey by following a healthy lifestyle, practicing yoga and exercises, and most importantly, covering medical expenses with our valuable maternity insurance.

 

Disclaimer: Please verify the health insurance product's benefits, features, and coverage with the related brochure and prospectus.



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