Yoga Asanas in Pregnancy

Yoga and Pranayama

A mother's behavior has a direct impact on the health of the fetus. Staying healthy during pregnancy is essential, and it is important to include yoga and pranayama in your daily routine. Yoga and pranayama help reduce physical changes, back pain, breathlessness, and other discomforts during pregnancy. They also help in smooth and normal delivery (parturition).

Rules for Yoga and Pranayama

Practice yoga and pranayama preferably in the morning on an empty stomach.

Do not practice yoga for at least 3 hours after eating.

During practice, do not suppress any natural urges like sneezing, urination, or defecation.

Choose a clean, airy, and flat place for yoga.

Perform the asanas slowly, gently, and mindfully according to your strength.

Pay special attention to your breathing pattern.

Yoga – Asanas during Pregnancy

Yoga-Asana Month Benefits

Vajrasana From the 1st to the 9th month Reduces body burning sensation and indigestion, improves blood circulation.

Ardha Titli Asana (Half Butterfly Pose) From the 5th to the 9th month Relieves strain in pelvic, hip, and knee muscles.

Poorna Titli Asana (Full Butterfly Pose) From the 7th to the 9th month Relieves stiffness in the thigh and hip region, makes the body flexible.

Kati Chakrasana (Waist Rotating Pose) From the 1st to the 9th month Relieves back pain, makes the body feel light, and reduces physical and mental stress.

Tadasana / Vrikshasana (Palm Tree / Tree Pose)

1st to 9th month

Strengthens abdominal muscles & improves posture

Tiryak Tadasana (Swaying Palm Tree Pose) – 1st to 9th month

Relieves back discomfort

Shavasana (Corpse Pose)  1st to 9th month

Deep relaxation for both body & mind

Marjariasana (Cat Stretch) – 4th to 6th month

 Strengthens back muscles & eases lower back pain

Vakrasana (Twisted Pose) – 3rd to 9th month

Provides relief from back pain

Matsya Kridasana (Flapping Fish Pose) – 4th to 6th month

 Reduces pressure on the abdomen & improves circulation

Pranayama (Anulom Vilom, Bhramari, Sheetali, Sheetkari) – All months

Calms the mind, improves oxygen supply & supports easy labor

 Note: Always practice under expert guidance & consult SriSowbhagya Ayureda before starting any yoga routine.