yoga practice information guide

Yoga for pregnant women has become increasingly popular over the past years because of the numerous benefits it brings. It even helps you stay in shape and fit during the course of your pregnancy.

First Trimester Poses

The first trimester is the period when your body undergoes major changes. Though these changes are not yet visible on the outside, it's another story on the inside. Now, the challenge of yoga at this stage is getting in tune with your body and listening to what it is telling you.

Full Butterfly Pose

Benefits:

Full butterfly pose, also known as pooma titali asan, relieves muscle tension in the inner thigh. It also alleviates leg tiredness.

Instructions:

Sit straight with both legs outstretched. Slowly bend your knees, bringing your feet's soles together. Keep the heels as close as you can to your body. Relax your inner things, clasping both feet with your hands.

Bounce your knees gently in an upward and downward motion. Press both legs down using your elbows. Do this without exerting force. Do the process 30 times. Breathe in then straighten legs. Relax.

Half Butterfly Pose

Benefits:

Half butterfly pose, also known as ardha titali asan, helps loosen the joints in the knee and hip, beneficial for fast delivery.

Instruction:

Sit straight with outstretched legs. Bend right side and put the foot far up, as close as you can to the left thigh. Put your right hand over the bent knee.

Slowly reach out your left foot with your left hand. Breathe in. Try not to move your trunk while doing this. Move your bent knee towards your chest, doing so by exerting effort on the right arm. Repeat the process with the other leg. Never strain.

Cat Stretch Pose

Benefits:

Cat stretch pose, also known as marjari asan, boosts flexibility of the spine, shoulders and neck area. You can practice this pose in the first 6 months of your pregnancy. Cat stretch pose also tones the reproductive system of women.

Instruction:

Sit straight with your buttocks on your heels. Slowly raise your buttocks then stand on all fours, with knees and both palms on the ground. This will be your starting pose.

Breathe in. Raise your head. Gently push your spine down, making your back concave. Breathe out. Lower your head while simultaneously stretching your spine upwards. Pull buttocks and contract abdomen when doing this. Repeat the process 10 times. Never push yourself too far.

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