Yoga for Pregnant Women

A normal pregnancy which lasts all through its stipulated period of nine months consists of three trimesters of three months each with the initial three months being designated as the first trimester and the last and final three months being the third trimester. Therefore, yoga for pregnant women is also designed in such a way that it caters to the unique requirements of each individual trimester so that the practitioner does not experience either physical or mental discomfort of any sort.

The first trimester commences when the woman conceives and is the most delicate phase since the pregnancy is in its initial stages. Since the first three months are particularly crucial, more so for women who have a history of complications or who have conceived late, the yoga for pregnant women at this stage should consist only of gentle preparatory poses many of which entail stretching in a relaxed manner. For the combination of yoga and pregnancy to be successful throughout till the end of delivery, it is imperative that the yogic asanas performed during the first three months should not be rigorous and are only meant for toning the body in preparation for the next phase.

Having undergone the beginner’s yoga during the first trimester, the woman during the second trimester is in a better shape mentally as well as physically since she is now familiar with the yoga for pregnant women. Since it is during the second trimester that the abdomen begins to grow, extreme stretches and lying on the back must be completely avoided because while the former may inadvertently put pressure on the uterus the latter may cause back pain to the practitioner. Some of the recommended poses during this trimester are the modified child pose and the flying fish pose both of which must be attempted.

The third trimester is the most important phase in terms of yoga and pregnancy as it entails preparation for the final delivery in the safest and most comfortable manner. In this regard, extreme back-bends and forward bends are completely omitted and are replaced instead by squatting postures or the Titali asana, the practice of which is known to ease the delivery.

Further guidelines prohibit the practitioner from indulging in hyperventilation and breath retention practices although focused inhalations and exhalations as a part of pranayam must be mastered under guidance. This not only helps to improve the stamina and energy levels of the expecting mother but brings about a positive change in the overall outlook as well thus being a positive influence on the baby.