Often, it is found that normal delivery is much better for you and your baby than the usual delivery. Whereas Caesarean delivery takes 6 weeks to recuperate. Cesarean delivery has a poor influence on a woman’s health too.
Yoga in pregnancy is advantageous for normal delivery and in addition, it makes the pregnant girl physically and emotionally strong.
Doing yoga in pregnancy helps the muscles of the uterus prepared for the normal delivery process. Prenatal yoga brings flexibility to the muscles of the buttocks, which assists in normal delivery.
The spinal cord gets weak during pregnancy. Prenatal yoga makes the spine strong and there is no back pain after delivery.
Prenatal yoga is useful in a normal delivery, but prior to performing yoga, be sure to consult your gynecologist and perform prenatal yoga under the guidance of an experienced yoga instructor. Prenatal yoga strengthens the pelvic muscles which aid in normal delivery.
How can yoga help in pregnancy?
Practicing yoga is just one of the best ways to exercise in pregnancy. Yoga not only keeps the body healthy in this time, but it also prepares your body for the upcoming labor pan. Numerous asanas are incredibly useful during the process of labor and birth.
It is possible to practice yoga during pregnancy for normal delivery, as yoga helps build better flexibility of pelvic bones and muscles.
Prenatal yoga asanas are asanas which you could do safely throughout your pregnancy. The main purpose of doing yoga in pregnancy would be to reduce any pregnancy-related complications or difficulties.
Note: Although yoga postures are extremely favorable for an expectant mother. However, it’s compulsory that you consult your health care provider prior to doing any yoga asana.
Yoga provides health benefits to the expectant mother and also helps in normal delivery.
1- Helps in labor pain
Yoga not only helps in improving the overall health of the mother but can also be excellent for fetal development. Yoga also helps to increase muscle strength and energy which aids normal delivery.
2- Helps relieve pain
As the pregnancy progresses, you may experience back pain, headaches, and other pains. Yoga helps in reducing pain during proper blood flow, better muscle strength, and better respiratory techniques.
3- Helps in obtaining sleep
Yoga reduces stress, anxiety, and pain, so relaxing the body and mind. Practicing yoga makes you sleep better.
4- Helps in building endurance
Yoga helps you to build stamina, which may be required through long hours of work during labor.
Helps in a better birth position for your infant: Yoga is best for an unborn child, which helps enhance the flexibility of the pelvic muscles and bones.
There are many yoga schools in Rishikesh and worldwide which teach prenatal yoga and some of the famous yoga teacher training courses in Rishikesh are 200 hour yoga teacher training in Rishikesh and the advanced one is 300 hour yoga teacher training in Rishikesh which will help you in learning in-depth regarding the prenatal yoga.
So let us know what is the Yoga poses for Normal Delivery?
1. Tadasana Yoga (Mountain Pose)
Tadasana is among the fundamental positions of yoga, which performs wonders on pregnant women. It helps align your system and enhances balance, especially when the heart of gravity varies with the developing infant.
2. Vajrasana Yoga (Thunderbolt Pose)
Vajrasana eliminates digestive ailments during pregnancy. This asana helps in producing blood supply appropriate from the pelvic area and also builds up your muscles.
3. Marjari Asana Yoga (Cat Pose)
Prenatal yoga is not just great for assisting you to deal with issues related to pregnancy but also to prepare you for a normal delivery physically and mentally. Marjari posture is a pose that works wonders on the anticipation of moms.
It helps to maximize your mood, energize your body and even boost the production of breast milk. Furthermore, it may be practiced at all stages of pregnancy, which makes it the most effective prenatal yoga.
4. Virabhadrasana Yoga (The Warrior Pose)
Doing this asana opens your chest, and makes your legs strong. This asana helps your spine to maintain the weight of the uterus (growing). It calms the mind and helps one to concentrate and balance.
5) Vrikshasana Yoga (Tree Pose)
This pose extends into your thighs, waist, torso, and shoulders. It strengthens your pelvis and helps to keep you away from sciatica to a great extent. This posture helps in balancing the legs and strengthening the legs and it is also helpful in preparing women for pregnancy.
6. Utthita Trikonasana Yoga (Extended Triangle Pose)
Utthita Trikonasana Yoga is one of the best yoga poses for pregnant women as it stretches and creates thighs powerful. By means of this asana, your hips and torso open. It allows blood circulation and stimulates the abdominal organs.
This causes stretch and massage in your spine and back and reduces soreness. This asana also helps in raising endurance. Coming to the third trimester, you realize the constipation difficulty by doing this asana you can lessen this problem as well.
7. Titli Asana Yoga (Butterly Pose)
Butterfly posture can be a simple exercise, but it has many benefits, especially for pregnant women. It can also be utilized as a meditation posture and, through bodily and mental relaxation, helps alleviate stress.
This asana also fixes digestion, providing relief to pregnant women who suffer from heartburn and digestive ailments during pregnancy. Additionally, it opens and extends the muscles of the buttocks, thighs, and pelvis, which helps to really have a smooth, normal delivery.
8. Utkatasana yoga (Chair Pose)
Utkatasana yoga stimulates the muscles of your legs, especially the thighs and shoulders. This asana tone and fortify them.
During pregnancy, it is necessary that some weight and stress transfer from your spine and abdomen to your feet. This asana also increases the circulation of blood to your organs, thereby reducing and preventing inflammation.
9. Malasana Yoga (Garland Pose)
Malasana is another pose that works primarily on the legs, particularly the thighs and shoulders. This makes them powerful so they can encourage your hefty belly. Additionally, it increases blood flow and ensures a fantastic stretch in your buttocks and thighs. This widens your buttocks and opens the pelvic region.
10. Savasana Yoga (Corpse Pose)
This asana calms the mind and body completely. Therefore, it works wonders in fighting exhaustion during pregnancy. This asana also helps in fighting the unwanted effects of pregnancy and relieves pain, nausea, and other diseases.
Each time you feel sad or tired, do this asana and feel great immediately.
You might also find out more about yoga poses by joining the yoga school in Rishikesh to go in-depth knowledge of yoga asanas.