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Yoga During Pregnancy Health Feed

Pregnant - Which Exercises Should You Follow?

Pregnant - Which Exercises Should You Follow?

Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

  1. Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
    • It has immense cardiovascular benefits
    • Large muscles groups are exercised in the process
    • Helps reduce swelling and inflammation
    • Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
  2. Walking: This is one of the safest exercise during any trimester as long as you don’t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
  3. Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
  4. Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
    • Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
    • Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90° angle from your elbows.
    • Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.

 

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Yoga During Pregnancy - What Should You Know?

Yoga During Pregnancy - What Should You Know?

The word yoga is derived from the Sanskrit word ‘Yuji’ that means union. Yoga is an ancient Indian practice of meditation that brings about harmony between the body and mind through various poses and breathing exercises.

These poses and exercises help to alleviate stress and induce relaxation. Practising yoga regularly ensures physical as well as mental well-being.

How is Yoga Helpful during Pregnancy?

Many people believe that any sort of physical activity or repeated movement during pregnancy, especially in the trimester, can harm the baby. However, that is not entirely true. Yoga does not involve rigorous or strenuous physical activity; the poses are easy to imitate and hold on to, which is why you can practice yoga even during pregnancy.

• The poses or asanas open up the pelvic area and thereby help to reduce stress around the cervix area. This helps the future mothers to stay in shape, stay flexible and prepare for labour pain and delivery.
• Pranayama teaches people how to clear the mind, breathe deeply and relax slowly. This makes breathing easy during labour as well as childbirth.
• Yoga aids in faster recovery after pregnancy for women.
• Practising yoga regularly reduces symptoms of inflamed ankles, leg cramps, constipation and morning sickness.

Recommended Poses during Pregnancy-

The following poses help expecting mothers deal with issues of lower back pain and the shifted centre of gravity-

• Marjariasana (Cat Stretch) - This pose helps to reduce body stiffness by stretching the shoulders and neck. The pose helps to keep the body supple. As mothers slowly progress towards the more advanced stages of pregnancy, they have to carry greater weight. It helps in better blood circulation, which is essential for the nourishment of the reproductive organs.

• Konasana (Standing sideways with both arms) - Stretches as well as tones abdominal organs legs and arms. It also helps stretch the spine.

• Veerbhadrasana (Warrior Pose) - This pose not only improves body balance but also increases stamina. It also tones the legs, arms and lowers back.

• Trikonasana (Triangle Pose) - It maintains mental as well physical balance. This asana is recommended particularly for expecting mothers since their centre of gravity has shifted. It stretches the hips and lowers stress and back pain.

• Badhakonasana (Butterfly Pose) - Increases flexibility of the groin and hip area and stretches the knees, thighs and relieves pain. It also reduces fatigue and makes delivery a smooth process when the time comes.

• Shavasana (Corpse Pose) - It relaxes the body. This asana also aids in the process of cell repair, which is essential for pregnant women.

• Yoga Nidra/Yogic Sleep - It lowers anxiety and tension by regulating blood pressure. It also aids in deep cell relaxation of the body.

Overall, yoga is extremely beneficial for the body and mind wellness of the mother as it helps to reduce stress, which resultantly ensures a healthier baby. Certain yoga poses help in overall blood circulation, which again ensures that the foetus gets oxygen. However, you should always be extra careful when you are expecting a baby, so it is recommended that you practice these asanas under expert supervision.

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Why Is Yoga So Good For You?

Why Is Yoga So Good For You?
Only women should practice yoga. True or False? Take this quiz to find out.
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I am 25 years old and in 23 weeks pregnancy. I would like to know the yoga’s that I’m supposed to do and nutritions to intake. Kindly advice.

I am 25 years old and in 23 weeks pregnancy. I would like to know the yoga’s that I’m supposed to do and nutritions t...
Few diet tips - Not to eat fried food items and Can eat All green vegetables, moong, chana,Dal, rice etc And to apply ghee over chappati and don’t apply oil over chappati And to drink milk mixed with turmeric powder twice a day And Eat seasonal fruit and yoga needs to be thought personally.
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Safe Exercises You Can Do During Pregnancy!

Safe Exercises You Can Do During Pregnancy!

Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

  1. Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
    • It has immense cardiovascular benefits
    • Large muscles groups are exercised in the process
    • Helps reduce swelling and inflammation
    • Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
  2. Walking: This is one of the safest exercise during any trimester as long as you don’t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
  3. Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
  4. Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
    • Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
    • Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90° angle from your elbows.
    • Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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Hello doctors Is suryanamskar is helpful in infertility. Is doing suryanamskar safe during period?

Hello doctors Is suryanamskar is helpful in infertility. Is doing suryanamskar safe during period?
Basically surya namaskar gets all the muscles of your body tuned to some activity and if done in wee hours of morning facing the sun,the entire system gets rejuvenated with positive energy and vigour.During periods it's safe as there are no lower abs muscles involved as such,yes you might get into some discomfort owing to bleeding and padding,so even if you skip it for those 3 to 4 days it doesn't interrupts your excercing schedule.
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