A healthy baby and fitness for herself post delivery are all that a mother wants after going through the anticipation and pain of nine months. No pregnancy workout has been proven to be better than pregnancy yoga for preparing mothers physically, mentally and emotionally for childbirth.
Regular practice of pregnancy yoga plays a major role in strengthening abdominal, back, pelvic area and legs of the mother for childbirth. It has also been suggested that mothers who practice pregnancy yoga give birth to stronger and healthier babies and have a faster post-delivery recovery.
The best pregnancy workout is when the following pregnancy yoga is done on a regular basis.
- Cat Tilt
Bend down on your hands and knees with your shoulders vertically above your wrist. Keep your knees hip-width apart and arms straight. Roll your shoulders back, draw your tailbone up and look up as you inhale. Draw your chin inside and round your spine as you exhale.
This yoga tones and strengthens thigh and back muscles increases the flexibility of the spine and improves digestion.
- Standing mountain
Stand straight with feet hip-width apart, fold your hands with palms touching (like praying) and hold them at the center of your chest. Close your eyes. Bend back slightly and sweep your arms overhead as you inhale. Get back to the initial position as you exhale.
Center of gravity of the mother’s body is imbalanced and it causes her to suffer from severe back pain. It also causes her to lose balance as she walks causing her to trip, hurting herself and the baby in her womb. Practicing this pregnancy yoga maintains her center of gravity and the focus on breathing makes her mentally strong.
- Modified Bellows Breath
Stand straight with feet hip-width apart; hold your hands at chest height with palms together. Stretch your arms out to a T position as you inhale. Round your back, tuck your chin and bend at the waist as you exhale completely with hands resting on thighs.
This pregnancy yoga relieves the stress on the spine, opens up your lungs and chest and gives you a sense of fulfillment.
Sit crossing your leg (left leg on top). Cradle your left leg with both your arms and lift it to your abdomen (as far as possible without straining yourself or your baby). Continue rocking your leg back and forth from your abdomen to the floor several times. Repeat the same with the other leg.
The yoga helps ease out discomfort at hip joints and it improves flexibility. The pressure on the nerves of hip, thighs, and buttocks due to the baby’s growth is alleviated.