yoga practice information guide

As pregnant women approach their third trimester, prenatal yoga poses may already be quite a challenge to execute, just like every physical activity. At this stage, your belly has fully developed, making movement extremely difficult, leaving you tired and cumbersome most of the time.

Yoga at this period shouldn't be as rigorous, unlike in the second trimester. Never execute poses that would compress your belly. Though you have to be extra-cautious with yoga during the third trimester, you don't necessarily have to stop doing it altogether as long as you still feel fit to do the exercise.

Warrior Pose

Benefits:

Warrior Pose, also known as Virabhadrasana I, helps relieve backache during pregnancy.

Instruction:

Stand straight. Spread legs about 3 - 4 inches apart. Turn the right foot to a 90-degree angle, left foot slightly turned in. Place hands on the hips. Relax the shoulders. Raise and extend arms fully on the side, palms facing down. Bend the right knee to a 90-degree angle. Look over your right hand. Stay in position 10 counts. Repeat process 10 times on each side.

Tree Pose

Benefits:

The Tree Pose, also known as Vrksasana, is a great pose for pregnant women in a way that it helps them find balance with their constantly changing body. Raising hands up helps alleviate heartburn and back pain.

Instruction:

Stand straight placing both arms on the sides. Shift your weight with only the left leg as support. Position the right foot sole just inside your left thigh. Palms together, bring both hands in front of your chest like that of a prayer. Slowly raise both arms upwards. Stay in position for 10 counts. Lower right leg and repeat the process on the other side. Do 10 reps for each leg.

Cat and Cow Pose

Benefits:

The Cat and Cow Pose helps move the baby to a more favorable birthing position. This pose also alleviates back tension and increases the strength and flexibility of the spine.

Instruction:

Begin by standing on all fours, knees directly under the hips and hands under the shoulders. Breathe in, gently raising your head in the process. Breathe out, simultaneously bringing your chin down close to your chest. Push hands to the floor, lifting the center of the back upwards. Repeat process 10 times.According to studies, pregnant women can benefit greatly from yoga. It will teach you the different relaxation and breathing techniques that will be especially helpful during pregnancy. In turn, you will be able to prepare your body for the physical demands of labor and childbirth.

Discover how you can start doing Yoga in only minutes each day, from the comfort of your own home, click here.

View the original article here