From the first week of pregnancy to the fortieth, expecting mothers should pay special attention to their physical and mental health. Pregnancy is one of the most blissful periods in a woman’s life. However, women go through hormonal changes, mood swings, and physical fatigue during pregnancy. Practicing Yoga can address these health issues to a significant extent. Yoga provides a natural pathway for women to stay healthy and relaxed. There are different poses to be practiced during each trimester as the body undergoes several changes. Yoga keeps the bone healthy, tones muscles, calms the nervous system, and boosts mood.

Practicing Yoga helps women have a normal delivery. This article will explore the Yoga poses that will yield maximum benefits during pregnancy.

Yoga poses during the first, second, and third trimesters

Yoga relieves pain, promotes good sleep, and builds stamina. Let’s have a look at the poses helpful during each trimester of pregnancy.

Yoga poses during the first trimester

You can try basic Yoga poses during the first trimester. The first three months of pregnancy is a delicate phase where the body is still adapting to the changes. You need to pay attention to your body’s needs and not strain yourself unnecessarily.

1.Virabhadrasana

Known as the warrior pose, this pose is useful to strengthen the back, thigh, shoulder, and arm muscles. If you are dealing with low stamina, practicing this pose will help you build stamina over time.

2. Utthanasan

Uthanasan is also known as the squat and rise pose or goddess pose. This pose strengthens the muscles of the middle back, uterus, thighs, and ankles.

3. Baddha Konasana

This is an excellent pose to loosen the hip joint. The pose increases blood circulation to the pelvic floor and makes women comfortable with the feeling of opening up. Practicing this pose provides relief from tension and tiredness in the inner thighs and legs.

4. Kantha and skanda chalana

Pregnant women often feel strain in the head, neck, and shoulder area. Kantha and Skanda Chalana are gentle neck and shoulder rotations to be practiced with soft, easy breaths. This gives immediate relief from pain and stress.

Yoga poses during the second trimester

You can continue to practice all the poses you did during the first trimester in the second trimester as well. Below are a few additional Yoga poses you can practice during the second trimester:

1. Vajrasana

Known as the thunderbolt pose, this pose enhances digestive functions, provides relief from stomach ailments, and positively alters the blood flow and nerve impulses in the pelvic region.

2. Tadasana

Also called the palm tree pose, practicing this pose helps loosen the back area. This pose is immensely beneficial to achieve physical and mental balance.

3. Markatasana

This pose is known as the monkey twist pose. The monkey twist pose can relieve stiffness and strain in the spine area. It also provides relief from constipation and enhances digestion.

4. Vishnuasana

Vishnuasana involves lying on the side. This pose relaxes the abdominal muscles and makes the body strong and flexible.

Yoga poses during the third trimester

As you near the delivery date, you need to be mindful of what exercises you do. Take necessary precautions and consult a doctor before you indulge in any form of exercise. Here are a few yoga poses you can safely practice during the third trimester:

1. Urdhva Hastasana

Commonly known as the hand-raising pose, this pose greatly enhances breathing capacity. This pose also boosts brain and heart health.

2. Poorna Skandha Sanchalana

This pose involves full shoulder rotation. Practicing this pose aids the proper function of mammary glands. It also improves circulation and flexibility in the shoulders and upper back.

3. Trikonasana

Pregnant women often experience pain in the back and legs. The triangle pose improves blood circulation and relieves pain in the body.

4. Marjariasana

This asana greatly enhances the health of the female reproductive system. It helps with the position of the baby in the uterus and aids in smooth labour.

A majority of women have a misconception that Yoga is unsafe during pregnancy. On the contrary, Yoga has numerous benefits for pregnant women as it helps with normal delivery. However, it is advisable to consult a doctor and practice Yoga under trained instructors to avoid complications.

In search of customized Yoga sessions to achieve your personal fitness goals? YogaNiti is a classical Yoga studio based out of Mumbai. Get in touch with us today to leverage the expertise of qualified yoga instructors.