It is common knowledge that women who are active during pregnancy have easier childbirth compared to those who do not. Pranayam or breathing exercises is a great way to calm your mind and body and prepare yourself of childbirth. Combining it with Yoga postures will result in immense benefits. It will help you to become confident in mind and strong in your body.
Please consult your doctor before you start any exercise regimen and stop the exercises in case of any discomfort.
Tada Asana – Palm Tree Pose
Tada Asana or palm tree pose is to warm you up for other poses. It helps you to balance yourself and become aware of yourself and your growing baby in the tummy.
Stand with feet together. Ground down evenly through feet and lift up through the crown of your head. Lift your thighs. Lengthen up through all four sides of your waist, elongating spine. Breathe easy. Gently look at the tip of your nose and try to focus your thoughts inside.
Trikonasana – Triangle Pose
This pose improved flexibility of the spine, corrects alignment of the shoulders; relieves backache, gastritis, indigestion, acidity, flatulence, massages and tones the pelvic organs.
Join your feet together after you complete the Tree Pose, resting your arms along your body. Slowly separate your feet as wide as your hips, keeping your feet parallel to each other. Turn your right foot to your right and angle your left foot slightly to the right. Inhale and lift your hands at shoulder level, palms facing the floor.
As you exhale, extend your body to the right. Inhale and as you exhale, bend sideways to your right, resting your right palm on your shinor wherever it reaches at any given moment. Lift your left arm up to allow the fingertips to face the ceiling. If possible and if you are comfortable, gaze at your left fingertips. Hold the posture for 6 to 7 deep breaths.
Inhale and come back to the center. Repeat on the other side, turning your feet to the left.
Utkatasana – Chair Pose
The chair pose increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened.
Standing with the feet hip width apart and parallel. Imagine sitting in a chair as your hips move back and down. It is important keep the knees over the ankles and lift through your spine.
As you are sitting down, inhale by raising the arms by the ears to a prayer position. Keep your gaze straight ahead. Breathe easy and count to 4 or 5 breaths.
Exhale while you stand up bringing your hands back to the sides.
Bhadrasana – Butterfly pose
This pose helps you open your groin and hip and strengthens them.
Sit on a mat with legs stretched outside. Bend the leg one by one till the soles of the legs touch each other. Try to bring the legs as close as possible to the body and try to open the two soles of the feet like a book. Push your glute down and stretch your spine. If you are flexible your knees will touch the ground. Do not worry, if you are not able to do so.
Once you have completed the above asana, you can do the breathing exercises mentioned here.
Childbirth can be peaceful and without stress by practicing Yoga.