Pregnancy Care Vitality for mind and body Some poses that are useful from the second trimester onwards of your pregnancy include:
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Standing side stretch pose: It helps the legs and arms stretch in an upward and outward direction from the belly at the same time.
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Standing spread leg forward bend: This pose helps improve spine curvature and strengthens inner and back legs. Those suffering from lower back problems can use a prop chair to stretch your arms out for support.
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Seated forward bend (Paschimothanasana): Stretches the hamstrings, shoulders and spine to relieve stress while enhancing concentration and body posture.
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Spread leg forward fold (Upavista Konasana): Helps work the hamstrings and adductors (muscles that draw a body part toward the body’s midline).
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Hero pose (Virasana): Is especially helpful for those with flat feet as it strengthens the foot’s arches and ankles while enhancing posture.
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Mountain pose (Tadasana): Helps correct your posture, strengthen thighs, ankles and feet. Also tones abdominal muscles.
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Warrior pose: Stretches and strengthens muscles in the arms and legs, leading to improved balance and body alignment, relief from backache.
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Triangle pose (trikonasana): “Opens” the hips and shoulders, stretches the legs and creates overall balance.
Besides these self-administered manipulations to the body, the mind is not left out either as meditation is very much an integral element of yoga. Meditation is an ideal way to develop a calm mindset which is necessary during pregnancy as the mental state of the mother-to-be will have a positive influence over the development of the growing foetus. In yoga, meditation involves the incorporation of breathing exercises which provide more oxygen to the baby in the womb while creating emotional and mental wellness to control any mood swings. Including yoga music also helps create an atmosphere of peace and tranquillity, which helps blanket the mother with a sense of soothing spirituality as she does her exercises. In this way, she can gain the most out of prenatal yoga therapy when the time spent is totally devoted to the workout and devoid of any sources of stress. Always remember that committing to a yoga regime during your pregnancy should not feel like a tedious chore. Think of it as a complementary measure to vitalise your health and well-being. There will undoubtedly be days where you feel more alert and energetic to fulfil your exercises; and there will be times when you feel tired or less motivated. This is entirely normal and since yoga is about being attuned to your body, make sure that you take a break or slow down accordingly during those days when you feel somewhat “off”. The foremost priority is to keep you and your baby safe by avoiding any unnecessary exertion... and equally important, have fun, relax and enjoy the journey!
40 Shopping Magazine, Issue 7
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Aqua Yoga: “Wat-er” Sensation! Aqua yoga takes the principles and movements of yoga and adapts them to the environment of water. This series of yoga exercises for the water was developed by Françoise Barbira Freedman, a medical anthropologist and affiliate lecturer at the University of Cambridge who is also a trained yoga teacher and therapist. Pregnant women enjoy more freedom of movement and a sense of weightlessness when they are immersed in water. Flexibility and mobility are increased, while breathing and circulation improve. It is thought that the movements practised in the last few weeks of pregnancy may even encourage the baby to settle into a favourable position ready for birth. With the release of gravity in water, the body is able to reap the benefits of classical yoga postures which can be accomplished without undue strain. However, the exercises are still effective as the water provides sufficient resistance for the muscles to work against. Aqua yoga offers the perfect combination of benefits of both yoga and swimming. No previous yoga experience is necessary, and it can be practised by swimmers and non-swimmers alike.