Top 10 prenatal exercise or yoga poses for pregnant women and their benefits

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You’re expecting?! Congratulations! You must be – excited, scared, happy, and overwhelmed – all at the same time. If you’re feeling down or depressed while pregnant that prenatal yoga may help with that too. You are walking up in the morning you may be feeling a little bit extra stiff and looking for some energy to start your day off right.

Don’t do anything that feels unsafe for you or your baby. Stop if you have any pain or discomfort, bleeding, chest pain, shortness of breathing, dizziness, or if you feel unwell.  I am just blogging to helps pregnant women stay fit, have healthy babies and easier labors, and helps new moms with postpartum recovery, to heal and strengthen their core and lose bodyweight.

Firstly, You will start standing up with some gentle side stretches you can take your feet hip-width distance apart and you will take one wrist and lean over the side stretching it up towards the top corner, breathing deeply, inhale coming up stretching to the other side.

Deep squat pose breathing

To begin with, take a deep squat pose with legs wide apart and both hands folded in front of your chest. In this pose, your both elbows should rest on your respective knees caps, and palms facing and touching each other. Take 5 deep breaths when you are in this deep squat position.

deep squat yoga poses for pregnant women

Squat exercise

It is great for your legs, stand shoulder-width apart. push your lower rear end back and keep your abdominal tight. Bring your hands forward in front of the chest with shoulder-width apart as you lower your body, your knees do not pass your toes.

Repeat this squat exercise for 20 times at least.

squat yoga poses for pregnant women

Standing squat exercise

This exercise prepares for your labor and delivery and is good for your lower body. To begin with, stand legs wider apart than your shoulders with both your hands on their respective thighs with legs pointing outwards. Now, lower your upper body and starts doing squats, keep your knees at a 90-degree angle.

Repeat this squat exercise for 10 times at least.

standing squat

Sitting yoga poses for pregnant women

Sit in a relaxed position with the back as tall as possible while putting the base together facing each other, so that your legs bent at the knees. This pose will help you open your hips and pelvis which is very important for childbirth.

Lean backward and put both the hands at the back with fingers pointing to the sides and do focus on realizing energy through your pelvis. Repeat this exercise at least  10 times.

sitting

Sitting wide apart exercise

Sit with your legs wide apart as much as possible on the ground without overstressing or overstretching with your palm on the knee caps.

It is very important to exercise for childbirth as it helps to open the hips and pelvis. Take a few breaths to release the inner thigh muscle and to feel more comfortable and come in a forwarding bent position till you are comfortable.

Stretch to your right side as much as possible comfortably and stay in this pose for a few seconds. Repeat the same on the left side.

Repeat this exercise atleast 10 minutes.

sitting wide apart

Sitting and side stretch exercise

Sit relaxed with your left hand on the right knee and vice Versa, now breath in to raise up your chest and upper back, and exhale as you twist to the side. Come back to the initial position and repeat this on the other side. Repeat this 10 times.

sitting and side stretch

Sitting up straight and bending the knees exercise

To do this exercise sit up straight and band your knees and take your hands to the outside of the knees.

Take a deep breath through your nose and round your spin and tighten your abdominal muscles as you exhale.

Hold for 3 seconds in this position  and release abdominal muscles.

sitting up straight and bending the knees

Sideline leg lifts exercise

To begin with lie down on your side with your arm resting on the ground and palm facing the ground bending at the elbow and the other hand also on the ground for support.

Now raise your leg up and down as much as possible comfortably. This exercise helps for strengthening your legs.

side line leg lifts

Abdomen yoga poses for pregnant women

Place your arms under your shoulders  directly and put your

Weight on knees. Now tighten up your abdomen and draw the belly button away from the mat and towards your spine. Do focus on breathing while doing this.

abdomen yoga poses for pregnant women
Top 10 prenatal exercise or yoga poses for pregnant women and their benefits 6

Hand and leg raise exercise

This is very good exercise for lower back problems or abdominal region.

Take a deep breath and you exhale extend your left arm and your right leg as far as you can. Keep your hips square and keep your abdominal region tight.  Do this exercise at least 10 times.

hand and leg raise yoga poses for pregnant women
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