This World Prematurity Day, Here Are The Antenatal Yoga Poses That Every Expecting Mother Must Try
Babies born too early are more prone to having long-term health issues. 1 out of 7 babies are said to be born pre-term.The main reasons for premature labour are hypertension, hormonal imbalance, maternal health problems, and lifestyle factors.This World Prematurity Day, let’s bring everyone’s attention to how crucial the issue of premature birth is. It’s been a leading cause of death in children below the age of 5. The best way to balance your emotions and hormones, and stay physically healthy is to practice antenatal yoga. Practicing yoga during your pregnancy is a great way of bringing about positive changes in your body. It allows circulation to the womb and avoids complications during labour. Staying active during this crucial time has tremendous benefits, with avoiding premature birth being a major one.
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Prematurity poses serious health problems to the baby in the long run. It’s best to prevent any such risks by practicing antenatal yoga. It not only strengthens you physically, but also prepares you emotionally. It will prepare you for pregnancy by strengthening your abdominal muscles, back, and legs. Yoga can help you ease the whole process of labour by practicing moves that relax your abdominal and hip muscles. Just a few gentle motions and breathing techniques are all you need to practice to have a healthy labour.
Researchers have found that more than 2,000 women were linked to a lower risk of gestational diabetes, fewer C-sections, and lesser premature deliveries due to practicing yoga. Exercising during pregnancy is also said to have reversed stress-causing DNA reactions, therefore, keeping symptoms like depression, stress, and anxiety at bay.
The moves taught in antenatal yoga are safe, but should be practiced with utmost care. Remember to focus on strength, avoid overstretching, wear comfortable clothing, and keep yourself hydrated.
Please find below a few asanas that you can practice under the supervision of an experienced trainer.
These modified postures are safe and beneficial for expecting moms.
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Baddha Konasana (Cobbler Pose)
● Begin by sitting erect, stretch your legs out, and make sure they are parallel to each other.
● Bend your knees inside, so that the soles of the feet are together.
● Move both the feet inwards, so that they are touching your groin region.
● Try and rest your knee on the ground.
● Inhale while getting into the posture. Follow a balanced, continuous breathing pattern. Stay in the pose for 1-5 minutes.
Balasana (Extended Baby Pose)
● Start with a comfortable seated position. Inhale, and raise your arms above head
● Exhale, and bend your upper body forward.
● Extend your arms and place your palms in front of you.
● Touch your forehead to the mat.
● Arms and head should lie in line with the trunk.
● Your pelvis should rest on your heels.
● Inhale when raising your arms, and exhale when lowering the body.
● Start off with your feet spread wide apart, and parallel to your shoulders.
● Bend slightly at the knees, and bend sideways.
● While bending sideways, arch your hands also sideways.
● Repeat the same on the opposite side.
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● Stand erect, with your feet together.
● Bring your hands together with the palms touching each other at chest level. Look straight ahead.
● Breathe in normally. This will give you a sense of relaxation.