Effective Yoga Asanas During Pregnancy For Mind And Health Benefits(2023)

Here are some asanas that are recommended during pregnancy:

1. Baddha konasana/Bound angle pose

Baddha konasana works on all the right areas like the inner thighs, hips and the pelvic region. It boosts circulation and can be done outside of a yoga practice as well.

Here’s how you can do it:

  • Sit with the soles of your feet together. Bring the heels as close to your groin as possible.
  • Hold the feet with both hands. Every time you exhale, come forward with a long spine.
  • Feel the hips open up and knees going towards the floor.
  • Keep a blanket or blocks under the knees to take support. You can also use a blanket or a cushion to sit on.
  • Hold this for 5-8 deep breaths.

2. Balasana (Child’s pose)

Child’s pose is a super relaxing yoga asana that can be done anytime. It helps decompress the spine and stretch the shoulders as well.

Child’s pose. 

Here’s how you can do it:

  • Come to all fours. Keep the knees wide and feet together.
  • Extending the arms forward, sit your hip down on your heels.
  • Breath deeply, while keeping the arms extending forward. Alternatively, you can also bend the elbows and rest your head on your hands.
  • Stay here for 8-10 breaths or as long you want.

3. Upavistha konasana/ Wide-angle seated forward bend

Upavistha konasana helps with opening up the hamstrings, hips, pelvic region and the back. This yoga asana does not just help with flexibility, but also works on keeping the legs and back active for stability and strength.

Wide-angle seated forward bend pose.

Here’s how you can do it:

  • Sit with legs open on either side. Keep your legs active by either pointing or flexing the toes.
  • Inhale and hold the sides of the feet. If not, just keep your hands on the mat in front of you.
  • Exhale and bend forward with a long spine, keeping the chin up reaching towards the floor.
  • Once you have reached your maximum, stay there for 5-8 breaths.
  • You can also sit on the edge of a cushion or a folded blanket.

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