Being active during pregnancy is a must as it can help you maintain a healthy weight, helps in digestion and helps you sleep better as well. Yoga or prenatal yoga is a great method by which you can be in shape, it teaches you to breathing techniques and consciously relax, which will be helpful as you face the physical demands of labor, birth, and new motherhood! Here are three yoga poes to help you with pregnancy and childbirth?
* Mountain Pose (Tadasana)
- Stand with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment, letting all worries and concerns fade away.
- Press your big toes together (separate your heels if you need to). Lift your toes and spread them apart. Then, place them back down on the mat, one at a time.
- If you have trouble balancing, stand with your feet six inches apart (or wider).
- Draw down through your heels and straighten your legs. Ground your feet firmly into the earth, pressing evenly across all four corners of both feet.
- Then, lift your ankles and the arches of your feet. Squeeze your outer shins toward each other.
- Draw the top of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening your sit bones.
- Tuck in your tailbone slightly, but don’t round your lower back. Lift the back of your thighs, but release your buttocks. Keep your hips even with the center line of your body.
- Bring your pelvis to its neutral position. Do not let your front hip bones point down or up; instead, point them straight forward. Draw your belly in slightly.
- As you inhale, elongate through your torso. Exhale and release your shoulder blades away from your head, toward the back of your waist.
- Broaden across your collarbones, keeping your shoulders in line with the sides of your body.
- Press your shoulder blades toward the back ribs, but don’t squeeze them together. Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward.
- Elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line.
- Keep your breathing smooth and even. With each exhalation, feel your spine elongating. Softly gaze forward toward the horizon line. Hold the pose for up to one minute.
* Supposed Triangle
1. Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.
2. Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths, then go onto hands and knees for the next move. This move is a great preparation for birth.
* Cow Pose