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Patanjali Yoga Asanas for Pregnant Women

Posted on 19 February 2017

Patanjali Yoga Asanas for Pregnant Women

Patanjali Yoga Asanas for Pregnant Women:- Regular exercise is important, even for pregnant women. And the best you can do for your changing body is try doing few prenatal yoga asanas!

1. Tadasana – Mountain Pose:

Tadasana is a great yoga pose for pregnant women. It helps to strengthen your spine and eases your back pain too.

How To Do:

  1. Stand with feet spread out at hips width.
  2. Keep your spine erect, with hands resting on either side of the body and palms facing the thighs.
  3. Stretch your hands and join the palms in Namaskar Mudra.
  4. Elongate your spine while inhaling deeply. Lift your hands above your head at the same time.
  5. Stretch your spine as much as possible. But remember not to put pressure on your back.
  6. Now, tilt your head backward and keep your eyes on the fingertips.
  7. Hold the pose for a slow count of 10. Don’t forget to deeply breathe in and out.
  8. With a deep exhalation, relax your body and bring your feet back to the floor.
  9. Rest your hands with palms on the thighs.

This completes one repetition. Do five such repetitions.



2. Virbhadrasana – Warrior Pose:

Virbhadrasana is good for your entire body. It works your back, chest, and hip muscles. It is a great pose for strengthening your lower body too.

How To Do:

  1. Stand erect with your feet together.
  2. Keep your hands on either side with palms facing your body.
  3. Now, spread your feet hip width apart.
  4. Place your left foot firmly on the ground and turn your body completely to the right.
  5. Bend your right knee.
  6. Take a slow, deep inhalation and slowly lift your hands above your head, palms joined together in Namaskar mudra.
  7. Stretch backward, without exerting your back. Fix your gaze on the fingers.
  8. Hold the pose for a count of 10 to 15 while breathing normally.
  9. Now breathe out slowly while bringing your hands down.
  10. Straighten your knee.
  11. Slowly bring your feet back together.
  12. Repeat the same steps on the other side.

This makes one repetition. Do five such repetitions.

3. Trikonasana – Triangle Pose:

Pregnancy can take a toll on your digestive system. According to Ramdev Baba pregnancy yoga, the Triangle Pose is a great way to ease pregnancy related digestive disorders. Not just that, this pose is also a great way to improve hip flexibility. That is something that will come handy during labor!

How To Do:

  1. Stand erect with your feet together.
  2. Make sure your hands are resting on either side of the body, palms facing the thighs.
  3. Slowly spread your legs. The toes of both your legs should be parallel to each other.
  4. Lift your hands, with palms facing the floor. Make sure your hands are aligned with your shoulders.
  5. Take a deep breath and bend leftwards.
  6. At the same time lift your right hand upwards.
  7. Tilt your head to the left and fix your gaze on the finger-tips of the right hand.
  8. Hold the position for about 10 to 20 counts.
  9. Continue breathing normally.
  10. Now breath out slowly and lift your body up to come back to the initial pose.
  11. Repeat the steps on your right side.

This makes one repetition. Do five such repetitions.

4. Uttanasana – Standing Forward Bend:

Are your legs and back giving you trouble? Well, you should try Uttanasana! Normally, forward bends are discouraged during pregnancy. But this pose is an exception.

How To Do:

  1. Stand straight with your feet 3 inch apart.
  2. Rest your hands beside your body, palms facing the thighs.
  3. Breathe in deeply and bring your hands above your head, palms spread out.
  4. While breathing out, bend forward.
  5. Simultaneously, fold your hands in Namaskar mudra.
  6. Continue breathing normally while holding the pose for a slow count of 10 to 15.
  7. Now take a deep breath and lift your body away from the ground to come back to the starting position.

This makes one repetition. Repeat five times.

5. Marjariasana – Cat Pose:

The cat pose should be restricted to the first 26 weeks of the pregnancy. This pose improves your blood circulation levels. It also strengthens your wrists and shoulders.

How To Do:

  1. Kneel on the floor, with knees under your hips and palms under the shoulders.
  2. Keep your head straight.
  3. Take a deep breath and lift your chin. At the same time push back your head slightly.
  4. Keep your buttocks firm. Soon you’ll feel a tingling sensation.
  5. Hold the pose for about 30 to 90 seconds while breathing deeply.
  6. Exhale and bring your chin near your chest.
  7. Relax your buttocks and arch the back as much as possible.
  8. Hold this pose for a count of 10 and then return to the starting position.

Repeat this pose as many times as you can. But make sure to take a second break in between!

6. Shavasana – Corpse Pose:

Now comes the time to cool off. The Corpse pose is the perfect way to relax your body after a yoga session.

How To Do:

  1. Lie down straight with your back on the floor.
  2. Keep your eyes closed.
  3. Relax your body and mind. Let go off all the stress and negativity. Just think of the little life growing inside your body. Take your time.
  4. Now, stand up straight.
  5. Cover your face with your hands and take ten quick breaths.
  6. Massage your entire face – eyes, forehead, and cheeks, while taking ten quick breaths.

Tip: After the first trimester, try lying on your side while doing Shavasana.

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