Yoga Exercises

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Yoga asanas for Pregnant Women

Yoga asanas for Students | Yoga asanas for Sports Persons | Yoga asanas for Working Persons
Yoga asanas for Housewives | Yoga asanas for Pregnant Women | Yoga asanas for Seniors

Asanas Images How to do Benefits
Pregnancy Sit Up Lie on your back, feet flat on the floor close to your buttocks, and clasp your hands behind your neck. Inhale and lift up the head and shoulders and twist to the left. Exhale as you go down. Repeat twisting to the right side.
  • Keeps the abdominal muscles strong without strain. When these muscles are exercised, help to hold the baby correctly in position
Modified Child's Pose Sit on the floor with knees wide apart and resting on the floor. Bend forward. Join your hands together and put them on the floor and rest your on them.
  • Helps to open pelvic area.
    Also gives you a comfortable resting pose and a gentle forward bend
Modified
Forward Bend		 NO IMAGE Sit on floor, spreading your thighs apart to accommodate your abdomen. Bend forward
and try to hold the toes with your hands. Keep the knees straight.
  • Helps to open pelvic area
Modified Bhujangasan (Modified Cobra Pose) Stand with feet together ( you may separate them for comfort) and hands clasped at the back. Inhale and drop the head back. Hold and breathe gently. Inhale again arcing the back, pushing your chest and arms back. Finally push your hips forward.
  • Avoids abdominal pressure
  • Strengthens the legs while giving a good backward bend
Modified Cat Pose Kneel on all fours, inhale and lift one leg straight up behind you, raising your head at the same time. Hold the pose and breathe normally, then exhale and lower the leg. Change legs.
  • Keeps the lower back limber and strengthens the legs
Wall Butterfly Lie with buttocks and feet against the wall, soles together, and let your knees drop open. Use hands to press knees down toward the wall.
  • Opens up the pelvic area, to give an easier labour
  • Strengthens the legs and lower spine
Wall
Squatting		 Separate your feet widely and place the soles flat on the wall. Gently pull your knees out and pull down with your hands, pressing your feet against the wall.
  • Opens up the pelvic area, to give an easier labour
  • Promotes elasticity of vaginal muscles
Pelvic Lift NO IMAGE Kneel on all fours, exhale and arch upward, flattening the lower back. Then inhale and arch downward curving the lower back. Lift your head up and back and breathe naturally. Repeat several times.
  • Strengthens the uterus
  • It encourages deep breathing and eases lower back strain
  • It makes you feel healthy, and some mothers find this position comfortable during labour
  • It stretches the spine
Perineal Exercises

Lie comfortably on your back, ankles crossed. Tilt the pelvis up, pressing the small of your back against the floor. Exhale, squeeze your thighs together, and clench the buttocks, contracting the pelvic muscles. Hold for a count of 5, inhale and relax.

Sit, squat or stand comfortably. Exhale, and contract the muscles of the anal sphincter. Hold for a count of 5, inhale and relax. Exhale again, and contract the vaginal muscles. Hold for 5, inhale and relax.
  • Keep the pelvic, anal and vaginal muscles strong and healthy
  • The muscles, like elastic will stretch fully for the birth and quickly return to normal avoiding postnatal problems like a leaky bladder
  • Also help to develop awareness and control of the muscles, so that you can actively help in easier birth
Vajrasan
(Vajra nerve Or Adamantine Pose)		 Fold the legs and sit on them, let the arms rest on knees and the spine erect. Vajra is the name of a nerve, which is directly connected with the digestive process.
  • Body becomes strong and firm, especially the toes, knees, thighs and legs. Relieves the pain of the calves and knees
  • Good for those who are prone to excessive sleep. Has proved useful for students who keep late hours at night
  • Helps in speedy digestion.
    (Only asan which can be practised immediately after meals)
Gomukhasan
(Cow's face and jaw Pose)		 Fold and cross the legs and rest the bottom in between them. Take one arm from below to the back and try to grasp it with the other arm from above the shoulder to the back.
  • Strengthens feet, waist, and knees
  • Useful for patients of asthma, tuberculosis of lungs and other respiratory disorders. It is possible to inhale markedly greater amounts of oxygen than is ordinarily needed
Modified Shavasan
(Abdominal Corpse Pose)		 Lie sideways using your hands as pillows and draw one leg upwards while lying to take the weight of the abdomen and distribute it over the rest of the body.
  • Helps in relaxation.
    Must be practiced after doing all asanas
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