If you are reading this, then you are either in the process of selecting your birth plan or are preparing to become a mother soon. Either way, you are clearly thinking about having a normal delivery.
So as an expecting mother, your best bet of having a normal delivery is to keep yourself fit and strong. That’s because, if your body is healthy, it will automatically make it easier for you to deliver.
The best way for you to prepare your body for a normal delivery is by exercising. And the best form of exercise is, prenatal yoga. It benefits the body in these five ways:
- Facilitates labour
- Improves sleep
- Reduces pain
- Strengthens pelvic area
- Improves blood circulation
So let’s take a look at the top 7 yoga asanas that can help you prepare for a normal delivery.
7 yoga asanas for normal delivery
#1 Utkatasana (Chair Pose)
This pose will strengthen your lower back, torso and stretch those chest muscles, spine and hips. It will basically prepares you develop mental and physical balance, both of which shall be needed at the time of labour.
#2 Konasana (Angle Pose)
This yoga pose adds strength to the spinal cord, arms, legs and also to the sides of your body. This is also a good posture if you are suffering from constipation and sciatica pain.
#3 Bhadrasana (Butterfly Pose)
This particular asana is extremely beneficial for an expecting mother. It not only strengthens inner thighs and makes the hips stronger, but also improves blood circulation in the pelvic area.
#4 Parvatasana (Mountain Pose)
This pose stretches the lower back, arms and torso, thereby, relieving any backache. It also improves circulation in the lower abdomen and prepares the body for labour.
Continue reading to know more about the other important yoga asanas for normal delivery.
#5 Paryankasana (Ham’s Pose With One Leg)
Although this pose is a bit difficult, but if done right, it can really help an expecting mother. It strengthens the thighs, abdominal and pelvic muscles. And since it also stretches the respiratory diaphragm, it automatically improves breathing and removes any fatigue.
#6 Vakrasna (Twisted Pose)
This yoga posture strengthens the spine, neck, and legs and also gently massages the abdominal organs to facilitate easy labour.
#7 Yastikasana (Stick Pose)
This simple pose will help you relax your pelvic and abdominal muscles. It will also prepare your body for normal delivery since it strengthens breathing and reduces fatigue.
Things to remember
While prenatal yoga has many benefits, please bear in mind a few things before you embark on this healthy journey.
- Modify the intensity of the asanas depending on the stage of your pregnancy. Practice simple poses during the fag end of your pregnancy.
- If you experience discomfort, pain or even dizziness, just stop doing that yoga asana. Do not strain your body unnecessarily.
- Beginning from the second trimester, avoid forward bending asanas since they may put pressure on your abdomen
- Avoid lying supine (flat on your back) since this particular position may lead to vena cava compression
- Most importantly, consult with your doctor about what poses are best for you and get trained under the supervision of a professional trainer.
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