Happy!!!!! you r pregnant…..You must be – excited, scared, happy, and overwhelmed – all at the same time. It’s important, both for your health and that of your baby, to stay active during pregnancy. If you manage at least 3 hours of activity weekly, or 30 minutes a day, as a minimum bar, you will weather the pregnancy and delivery much easier and it will also be a quicker bounce back into shape after birth.

Benefits

  • Yoga asanas help keep the body supple. They relieve tension around the cervix by opening up the pelvic region. This prepares to-be-mothers for labor and delivery.
  • Yoga and pranayams can train you to breathe deeply and relax consciously, helping you face the demands of labor and childbirth.
  • Yoga helps alleviate the effect of common symptoms such as morning sickness, painful leg cramps, swollen ankles, and constipation.
  • Yoga asanas also help pregnant women recover faster post-delivery.

Butterfly Pose

  • Sit with your spine erect and legs spread straight out.
  • Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
  • Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
  • Make an effort to bring the heels as close to the genitals as possible.
  • Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
  • Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
  • Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
  • Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.

Cat-cow pose 

  • Start on your hands and knees in a “tabletop” position.
  • Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor.
  • Center your head in a neutral position, eyes looking at the floor.
  • As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
  • Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.

Trikonasana

  • Maintains physical and mental balance. Especially useful for pregnant women since their center of gravity shifts.
  • Stretches and opens the hips which can be a big help during delivery.
  • Reduces back pain and stress.

Viparita Karani

  1. Find an open space near a wall and sit next to it, such that your feet are on the floor, spread in front of you, and the left side of your body is touching the wall
  2. Exhale. Lie on your back, making sure that the back of your legs press against the wall, and that the soles of your feet face upwards. It will take you a little bit of movement to get comfortable in this position.
  3. Place your buttocks a little away from the wall or press them against the wall.
  4. Make sure your back and head are resting on the floor. You will find that your body forms a 90-degree angle.
  5. Lift your hips up and slide a prop under them. You could also use your hands to support your hips and form that curve in your lower body.
  6. Keep your head and neck in a neutral position and soften your throat and your face.
  7. Close your eyes and breathe. Hold the position for at least five minutes. Release and roll to any one side. Breathe before you sit up.