Yoga For Pregnancy: Tailored Workouts For First, Second, And Third Trimesters, Expert Weighs In

Pregnancy is a transformative period in a woman's life, bringing both joy and physical challenges. Maintaining physical and mental well-being during this time is crucial, and yoga offers a gentle yet effective way to achieve this balance. Yoga asanas can help pregnant women alleviate discomfort, improve flexibility, and promote relaxation. In light of the same, we spoke to Dr Hansaji Yogendra, Director of The Yoga Institute. Scroll down to learn about the yoga asanas during pregnancy. 

Yoga Asanas During The Second Trimester  

Here are the yoga asanas that you can practise after the first trimester is over: 

Trikonasana 2

This asana helps enhance stability during pregnancy, relieves tension in legs, hips, and spine, eases common pregnancy discomfort, enhances blood flow to support pregnancy, strengthens pelvic muscles and opens hips that prepare the mother for childbirth. 

Follow the step-by-step process to get the most out of the asanas:

• Stand straight and keep your feet 3 to 3 and half feet (3 ½ feet of your own foot measure) apart, parallel to each other. 
• Keep your neck straight, chin drawn in and chest thrown well forward. 
• Raise both your hands from the sides, palms facing forward, at shoulder level. 
• Keep your gaze straight ahead and breathe normally.
• Inhaling, turn your right foot outwards, to rest at a right angle to your left foot.
• Simultaneously, turn your neck to gaze at your right thumb (or palm).
• Exhaling, bend to your right to touch your right toe, gaze fixed on your right thumb. 
• Simultaneously, let your left arm rise straight, towards your ceiling. 
• Now, gently turn your neck to look up at the thumb/finger of your outstretched left hand, ensuring the hands are aligned in a straight line. Complete the above steps 3 to 5, while exhaling.
• Maintain this position for a few seconds. 
• Turn your neck down, to gaze at your right thumb and inhale, unbend to return to the position of step 1 above, gently and smoothly, keeping your hands straight. Complete this step, while inhaling, a period equal to exhaling.
• Turn your right foot inwards and left foot outwards and simultaneously turn your neck to gaze at your left thumb.
• Repeat the above sequence, bending to the left to complete 1 round.

Yogendra Malasana 

This asana helps in building strength in the legs, hips, and lower back, helps to alleviate digestive issues common during pregnancy and prepares the pelvic region for childbirth.

• Stand erect with your feet 11/2 to 2 feet apart as per individual comfort (measure of own feet) and position the feet, angled outwards, at 45o.
• Keep your spine straight, shoulders square, head, neck and chin in one straight line and hands by the side.
• Inhaling, join your palms in front of your chest (sternum). 
• Exhaling, slowly squat down, keeping your spine straight, and head, neck and spine aligned.  
• Push your knees out with your elbows from inside, keeping palms pressing against each other in front of the chest (sternum). Keep your gaze fixed at one point straight ahead.
• Stay in this position for 1-2 minutes (breath normal) as per individual comfort (final position).
• Inhaling, slowly rise to attain the starting position.
• Exhaling, bring your feet together and lower your hands to the respective sides. 

Yoga Asana During The Third Trimester

Here are yoga asanas to be practised during the third trimester:

Yogendra Bhadrasana

These asanas help to open the hips, making childbirth easier, encourage proper spinal alignment and posture, promote relaxation, reduce stress levels and improve flexibility in the inner thighs and groyne.

Follow the step-by-step process to get the most out of the asanas:

• Sit on the mat, legs fully stretched forward, feet together– toes pointing upwards and hands beside the body, palms resting on the mat.
• Keep your neck straight, chest thrown well forward, and chin drawn in. Focus your eyes at one point straight ahead.
• Inhaling, draw both your legs close to your body, keeping your legs in contact with the floor, with your knees bent outward and the soles of your feet together. 
• Bring your feet, with your toes pointing outward, close to the generative organ, and the heels towards the perineum, as per your comfort. 
• Once this position is secured, place your hands on the respective knees pressing them down (final position).
• Maintain this position for 1 - 2 minutes, as per individual comfort–breathing should be normal–slow and rhythmic. 
• Return to the starting position, by slowly stretching the legs.

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Yogendra Setubandhasana 

This asana helps in enhancing strength in the core, lower back, and glutes, promotes relaxation, reduces anxiety and boosts blood flow throughout the body, benefiting both mother and baby. 

• Lie on the floor, hands by the side, palms, legs straight, feet together and engaged, toes pointing out.
• Fold your knees, to bring the heels closer to the hips, maintaining a hip-width distance.
• Inhaling, taking the support of your palms and feet, gently raise the hips, abdomen and chest. 
• Smoothly raise from your hips to the abdomen to your chest sequentially.
• Hold this position for a few seconds.
• Exhaling, gently lower your chest, abdomen and hips sequentially to assume the position and breathe normally. 

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Note- These asanas can be practised only after completing the first trimester. Also, consult your gynaecologist before practising yoga. 

Try these yoga sessions for your holistic well-being during pregnancy.  

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