During pregnancy body’s size is such that it doesn’t allow attaining flexibility required for Yoga. In spite of these limitations pregnant woman can still remain fit & healthy by practicing selected yoga asanas . The success of every asana is in doing it slow & steady It’s always advisable to stay in the almost stage to attain maximum benefit.
Butterfly Aasan (Titli Aasan)
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It’s an easy aasan. In order to reduce labor pains, this aasan should be started in the first trimester of pregnancy. This aasan helps in reducing tension in inner & outer things. It increases the flexibility of the knees.
How to Do: Sit on a mat so that your legs are in the front. Now hold your ambles & pull them towards your body as much as possible. Touch both your ambles at the conjunction point of both thighs. Now press your knees towards the floor you can use your elbows to press as you are holding your ambles with your hands.
The ideal condition is when knees are touching the floor. It’ll take a few weeks practice so as to be able to do that. Do only that much which is possible with ease and also this asana slowly & gradually. Remain in this position for a while & then bring your knees up. Remember there is no need to put in any and the other to press your knees towards the floor till they don’t touch the floor. Repeat it with both legs 15-20 times.
Marjari Asana
First sits in Vajrasana. Now bend toward while touching your palms on the floor. Pull your buttocks up & from position like a quadruped. Make some space between the legs so that they come in
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line with the shoulders. In the first part of the aasan lift your head up and inhale. Doing this your, back will form a bow like position.
In the second part, bend your head towards your stomach & make your back rise towards the sky. Shrink your buttocks inwards & stay in this position for a while. It’s necessary to finish 6 rounds of this aasana. It’ll help to strengthen your neck, shoulders & spine. Your physical position will also remain good during pregnancy. Second benefit is that the whole reproductive system is toned up and its useful even after delivery.
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