Do you want tips on the best yoga asanas for your stage of pregnancy? Check out our ppt for prenatal yoga poses.

1. Top Prenatal
Yoga Poses

2. INTRODUCTION
Pregnancy is a beautiful time in every
woman’s life. As a new life starts out in your
womb, your body goes through a number of
small and big changes.
Everyone talks about taking care of your
unborn baby and showering him or her with
love and affection. What they don’t pay
enough stress on is that you need to give
yourself love and attention too.

3. Basic Do’s and Don’ts
When you learn of your pregnancy, you should ask
your doctor to set up regular check-ups and for a
list of do’s and don’ts. You need to avoid stress,
eat balanced meals, sleep properly every night
and exercise regularly. When it comes to
exercising, your lifestyle plays a key role in
designing a workout schedule. If you go to the
gym regularly, you could continue doing so but if
you’ve been living a sedentary life, you need to
start slow. Yoga is the ideal form of exercise for
pregnant women.

4. Practicing yoga poses during pregnancy balances
physical and mental wellbeing and is a great way
to stay active. It keeps you fit and flexible, reduces
anxiety and helps keep you calm. The breathing
techniques can also improve your sleep and help
you get ready for childbirth. Yoga also boosts
confidence levels and helps expectant mothers
get over the fear of how they will handle the next
stage of their lives.
Yoga and Pregnancy

5. Yoga can be practiced by anyone but not all types of yoga
are beneficial for expectant women. Avoid trying new
postures and go slow in your progress. It is important to
tell the yoga teacher about your pregnancy. Alternatively,
you can look at pregnancy yoga images online and
practice pregnancy yoga at home. As the pregnancy
progresses, your center of gravity will shift. This will
increase your risk of losing balance and hence it becomes
important to use the support of a wall or chair whenever
needed.
Yoga and Pregnancy

6. There are many yoga poses or asanas ideal for an
expectant woman. If you join a prenatal yoga class, you
could learn these poses from a yoga teacher and share the
experience with other women in similar stages of
pregnancy. You could also learn the yoga poses to avoid
during pregnancy. There are a number of pregnancy yoga
or prenatal yoga classes in Bangalore. However, you can
practice prenatal yoga on your own as well. Prenatal yoga
poses can be categorized according to the benefits they
offer.
Prenatal Yoga Poses

7. Pregnancy Yoga
Poses For Added
Belly Weight

8. This is also known as the forward-facing hero or
Balasana. Keep the knees wide apart but the big toes
close together. Keep most of your weight on your
heels and bend forward to rest your forehead on the
ground. Extend both arms forward with your fingers
spread wide. Hold the pose for a few minutes before
coming back to an upright position.
Wide Child’s Pose
There are 3 top yoga poses that can help pregnant women balance
their added belly weight.

9. Sit on the floor and separate your legs as much as
you can while being comfortable. You may place a
blanket or pillows between your legs for support.
Exhale and bend forwards with your hands
stretched out in front of you. Lower your torso as
much as possible without straining your neck. After
a few minutes slowly lift your upper body back up.
Wide Seated Forward Fold

10. Start with your hands and knees on the floor. Your
hands should be directly below your shoulders and
knees below your hips. Inhale and lower your belly
while you look upwards. After a few seconds, exhale
and pull your belly towards your spine while
lowering your head. Do not force your chin towards
your chest.
Cat Cow

11. Prenatal Yoga
Poses For
Back Pain

12. The top two yoga poses for back pain during pregnancy are:
Seated Side Bend
Start in an upright seated position with your legs
crossed or spread wide apart in front of you. Allow
your right hand to rest on the ground and lift the
left hand straight upwards. Lean towards the right
and let your elbow come closer to the ground.
Take several deep breaths and come back to the
starting position. Alternate the sides to allow your
belly to expand and to reduce back pain.

13. Standing Forward Fold
Stand upright with your hands on your hips. Exhale
and bend down from your hips while lengthening
out your upper body. Try and brings your palms to
the floor without bending your knees. If you
cannot do this comfortably, cross your forearms
and hold the elbows. Inhale while straightening
yourself up. Stay in the pose for upto a minute.

14. Prenatal Yoga Poses
For Hip

15. Yoga Squats
Pregnancy puts extra strains on the hips. Yoga squats can be very helpful in
easing this stress. This yoga pose also opens the hips and prepares the body
for childbirth.
Squat as low as possible with your knees wide
open. Hold the pose for 30 seconds to a
minute before standing up. You may put a
blanket below your heels for extra lift and
comfort.

16. Prenatal Yoga Poses
For Swollen
Feet

17. Legs Up The Wall
Swollen feet can be uncomfortable but can be easily dealt with through yoga.
The two yoga poses you must try are:
This yoga pose can be practiced with or without props for
support. Begin by sitting with your left side to the wall.
Turn your body to the left and slowly lift your legs against
the wall. Use our hands to balance your weight. Lower
your back and rest your head against the floor. Move your
buttocks as close to the wall as possible and keep your
palms facing upwards. Hold the pose for 5-10 minutes
before turning to the right side and coming back to the
seated position.

18. Tip Toes Pose
Kneel with your toes tucked underneath you
and heels touching your buttocks. Place your
hands palm downwards so that they are resting
on your knees. Stay in the position for 5-10
deep breaths.

19. Yoga Poses For Indigestion
And Heartburn

20. Triangle Pose
There are 2 key yoga poses that can help relieve heartburn and indigestion.
These are:
Standing with the feet one leg-length apart, knees
unbent, turns the right foot completely to the outside
and the left foot less than 45 degrees to the inside,
keeping the heels in line with the hips. The arms are
spread out to the sides, parallel to the ground, palms
facing down; the trunk is extended as far as is
comfortable to the right, while the arms remain parallel
to the floor.

21. Bound Angle Pose
Sit on the floor with your knees apart and
feet facing each other. Without rolling your
spine try bending forwards as much as
possible. Hold the pose for a few minutes
while taking 5-10 deep breaths.

22. With regular yoga, your pregnancy
can be comfortable and you can
enjoy every minute of it. Do you want
to learn more tips on prenatal yoga?
Do you want tips on the best yoga
asanas for your stage of pregnancy?
Do you want to know the best
prenatal yoga classes near me?
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