Pregnancy is a beautiful process. And, definitely overwhelming. Imagine carrying another life in your body! It will affect you physically, emotionally, and mentally. The hormonal changes will fluster you to no end. To ease out the process and make it hassle-free, try the following 7 asanas in Baba Ramdev Yoga for pregnancy.
Before that, let’s learn the positive effects of yoga during pregnancy.
Yoga – A Boon During Pregnancy
Pregnancy changes your body dramatically and also readies it for childbirth and early child care. It is a crucial phase that determines the health of the mother and the child. Utmost care and importance must be given to the mother’ well-being and habits. Some of the yoga asanas and pranayamas ease out the body and provide it with the necessary cushioning for a smooth delivery.
They make your body supple and open up your pelvic region, which comes in handy during labor. The hormonal changes can make the mother cranky, making her go berserk with emotional stress and depression. Yoga slows her down and calms her nerves, helping her deal with the condition sensibly. Yoga cures problems that occur during pregnancy like morning sickness, cramps, constipation, and swollen ankles. In short, it makes your life easier during pregnancy and better for the life inside you.
But, before you go ahead with it, make sure that you take your doctor’s advice and train under a certified yoga teacher. Also, each stage of pregnancy will demand different solutions, and the asanas must be adapted accordingly. Most importantly, listen to your body and do accordingly. Remember that during advanced stages of pregnancy, avoid asanas that stress on the abdomen and be extremely careful during practice from the 14th week of gestation.
Following are some asanas you can try from your second trimester onwards.
Baba Ramdev Yoga For Pregnancy – 7 Best Asanas
Baba Ramdev, a popular yoga guru from India, popularized the concept of yoga and propagates it through vast yoga camps and television programs. He furthered the message of yoga on the international scene and worked towards bettering the health of people through his specially designed yoga asanas. A few of them meant specifically for pregnant women are mentioned below. Have a look.
1. Tadasana (Mountain Pose)
Tadasana or the Mountain Pose is considered the base of all asanas from which other asanas are assumed. It can be practiced anytime during the day and not necessarily on an empty stomach. But if you’re preceding or following it up with other asanas, make sure the stomach is empty. Tadasana is a basic level Hatha yoga asana. Hold it for 10 to 20 seconds.
Tadasana increases focus and concentration, which can go awry as a result of pregnancy stress. It improves your posture and strengthens your thighs, legs, and ankles, keeping you strong and fit through the nine months. It firms your abdomen and steadies breathing, helping you keep calm and composed. It relieves pains and aches throughout the body that can be frequent with a baby inside. The pose improves your blood circulation and makes your spine flexible, keeping you healthy and rejuvenated.
To know more about the pose, click here: Tadasana
2. Sukhasana (Easy Pose)
Sukhasana or the Easy Pose, as the name suggests, is one of the most comfortable yoga asanas. It is ideal for beginners and those who have to take it easy. In the Eastern cultures, it is the usual sitting position. Sukhasana works best when you practice it in the morning because it is a meditative pose. Your stomach doesn’t necessarily have to be empty to practice this pose. Sukhasana is a beginner level Vinyasa yoga asana. Sit in it as long as you can.
Sukhasana stretches your spine, which gives you a much-needed back stretch. It broadens your chest and calms your mind, keeping you smart and confident while pregnant. It opens up your hips, reduces fatigue, and uplifts your mood. The pose energizes you and increases your will to be productive. It improves digestion and betters your breathing, keeping your child inside hale and healthy. It keeps you in a state of tranquility, which is much needed in the pregnancy state.
To know more about the pose, click here: Sukhasana
3. Baddha Konasana (Butterfly Pose)
Baddha Konasana or the Butterfly Pose looks like a butterfly flapping its wings. It is also similar to the stance of a cobbler at work. Practice Baddha Konasana on an empty stomach and clean bowels, preferably in the morning. In the evenings, make sure there is a gap of 4 to 6 hours between your last meal and the practice. Baddha Konasana is a beginner level yoga asana. Flap away for one to five minutes.
Baddha Konasana strengthens and stretches your inner thighs, groins, and knees, which will come in handy during childbirth. It eases out digestive problems, keeping your tummy clutter-free. It improves the health of the ovaries and prostate gland. The pose stimulates your heart and treats mild depression, helping you cope with the change. It works on high blood pressure and opens up your lower back, which relaxes you.
To know more about the pose, click here: Baddha Konasana
4. Dandasana (Stick Pose)
Dandasana or the Stick Pose looks relatively easy but is quite strenuous. It prepares the body for more demanding asanas. Practice it in the morning on an empty stomach and clean bowels. If you don’t get time in the morning, do it in the evenings after a gap of 4 to 6 hours from your last meal. Dandasana is a beginner level Vinyasa yoga asana. Hold the pose for 20 to 30 seconds.
Dandasana strengthens your back muscles and stretches your chest, making you physically agile. It relieves complications in the reproductive organs and keeps them functioning well. It calms your brain cells and keeps you at peace. The pose protects your body from back and hip injuries that you are more prone to during pregnancy.
To know more about the pose, click here: Dandasana
5. Janu Sirsasana (Head To Knee Pose)
Janu Sirsasana or the Head To Knee Pose requires you to touch your knee with your head. It gives your body a good stretch. Practice it in the morning when you are fresh and full of energy. Make sure your stomach is empty and bowels clean. In case you practice it in the evening, do it after 4 to 6 hours from your last meal. Janu Sirsasana is a beginner level Ashtanga yoga asana. Hold it for 30 to 60 seconds.
Janu Sirsasana stretches your hamstrings and groins, increasing their flexibility to ease childbirth. It stimulates your liver and kidneys, helping them function better to cope with the increased bodily requirements. It is good for pregnant ladies suffering from insomnia, a common occurrence during pregnancy. Janu Sirsasana strengthens your stomach muscles, preparing it for the contractions.
To know more about the pose, click here: Janu Sirsasana
6. Marjariasana (Cat Pose)
Marjariasana or the Cat Pose is similar to a cat stretching. Hence, the pose is named after it. The feline stretch has been cleverly adapted to yoga asanas. The cat family is considered the most flexible in the animal kingdom, which gives us more reason to practice this asana. Practice the pose in the morning or evening on an empty stomach. It is a basic level Ashtanga yoga asana. Hold it for 10 seconds.
The Cat Pose strengthens the wrists and shoulders, helping the body deal with the extra weight during pregnancy. It is good for those suffering from spondylitis and slipped disk, which the pregnant women are easily prone to. Marjariasana fixes it by supporting and strengthening the back.
To know more about the pose, click here: Marjariasana
7. Shavasana (Corpse Pose)
Shavasana or the Corpse Pose resembles the stillness of a dead body. It is usually done at the end of a yoga session or after a strenuous yoga asana. It can be quite challenging as it requires you to stay completely still and relaxed. Make sure you do not fall asleep during the pose. Shavasana is a basic level Ashtanga yoga asana. Relax in the pose for 10 to 12 minutes.
Shavasana helps the workout sink in better into your being, helping the entire body benefit from it. It gives you a deep and meditative state of rest, which is much needed during pregnancy as stress and anxiety are easily triggered during this phase. The pose repairs damaged tissues and cells, readying the body to sustain life in it.
To know more about the pose, click here: Shavasana
Expert’s Answers for Readers Questions
Can I try yoga for the first time when pregnant?
Yes, yoga is gentle and safe and perfectly alright to start for the first time during pregnancy.
When should I start prenatal yoga?
It is advisable to start from the second trimester onwards as in the first trimester, your body goes through a lot of changes, and its energy is not at its best.
What do I wear for pregnancy yoga practice?
So, this is all about Baba Ramdev yoga for pregnant women. Apart from improving your overall health and helping you gain weight healthily, yoga protects you from gestational diabetes and Cesarean delivery. And a lot more, which will find out once you begin the practice. Do it for the sake of your health and child.