Prenatal yoga for pregnant women should start with 5 deep, slow breaths. Breathe in through your nose, deeply, while expanding your lungs, filling them with oxygen, then exhale slowly.
We offer some yoga exercises for pregnant women:
Mountain Pose (Tadasana): Relaxes the body. Stand straight, fully tense all muscles, and then relax.
Warrior Pose (Virabhadrasana): Helps to strengthen the limbs, improve balance and concentration. The proposed asana will help relieve pain in the back. Stand straight, spread your legs as wide as possible, spread your arms to the sides, turn your body first to the right, then to the left, slightly turning your feet in place, and at the same time bending the leg at the knee, which corresponds to the side of the turn, so that you get a right angle.
Bending forward while sitting (Pashimottanasana): Calms the mind and stretches the spine. Relieves stress and improves posture. Sit on the floor, join your legs, bend towards your legs so that you feel the spine stretching. Try to do the exercise without bending your knees. Breathe deeply.
Seated Angle (Upavishta Konasana): The muscles of the hips and back are mainly involved. By doing this exercise, you will promote inner peace. Sit on the floor with your legs spread wide, reach for the floor, trying not to bend your knees.
Cat Pose (Bidalasana): Improves body coordination. On all fours, inhale while arching your back. As you exhale, arch your back, your head should be down.
Tree Pose (Vrikshasana): Strengthens the legs and back. Stand straight, straining your whole body, stretch your hands up, pull your feet down. Raise your leg by bending it at the knee. The foot should be on the inside of the thigh with the knee out to the side. Stay in this position for a few seconds and return to the starting position.
Neck and Posture Exercise: Raise one shoulder and lower it, then raise the other shoulder and lower it, then raise both shoulders and lower them. This asana relieves tension in the shoulders, back, neck, relieves headaches.
Hero Pose (Virasana): Improves posture and strengthens the legs. Sitting on your knees, spread your feet, knees together. Lower the pelvis so that the buttocks are on the floor. Tighten only those muscles that help maintain the posture.
When to start exercising
A large number of girls today are doing yoga while expecting a baby. When to start yoga for pregnant women is a question that is relevant for everyone who wants to be in harmony with themselves and their actively changing body during this period. There are no clear rules here. Some start classes only when they find out about their interesting situation, going to special training. But there are many girls who do a small group of exercises at home every day. For example, expectant young mothers in India never have the question of how long yoga for pregnant women can enter into their lives since this special physical and moral preparation for childbirth is a centuries-old tradition with them.