Easy Yoga Poses For A Natural Birth

1. Introduction2. Why yoga is important for you and your baby3. Benefits of pregnancy yoga poses4. Easy pregnancy yoga poses for a natural birth

Contents Of This Ebook

IntroductionYoga is one of the best ways to keep your body in shape and mind in peace. It also helps in improving flexibility in your body. Flexibility in the body is very

much related to pregnancy and giving birth. When I say pregnancy, labor, and giving birth are the biggest challenges in a woman’s life, you can’t deny

it!.

Studies show that the percentage of women having natural childbirth has reduced in the last years. Reasons can be so many, but with yoga,

you can make the possibilities of giving vaginal childbirth high and with minimal pain and complexity.

Why yoga is important for you and your baby

Yoga not only prepares your body for childbirth but it also helps in healthy baby development. During pregnancy, a woman’s body will go

through a lot of changes both mentally and physically. Addressing them itself is pain and may lead to frustration and depression. After all,

it is all for that baby of yours. Practising yoga from the early first trimester will help in an immense way to reduce these complications mentally and physically. When your mind and soul is in peace, your

body will automatically start concentrating on developing the baby, so healthy you will be fruitful for you and your baby.

Let’s look at how the pelvic floor actually works? The pelvic floor is the main part that helps in childbirth, but the pelvic muscles are mostly tight and weak. The initial step to be taken during pregnancy is, untighten the muscles and make it stretch and then the strengthening process. As the pelvic floor is the ultimate supporter of the pregnancy, it should be strong, and as long as possible. A normal body’s muscles will be tight and rigid without any physical activities and are hard to stretch.

Developing strength and elasticity is important during the pregnancy process. The goal is easy to achieve for women with regular yoga practice. As well all know,” The superior woman's power can do anything and everything with her will”.

Benefits of Pregnancy Yoga Poses

Prenatal yoga has many benefits like :

❏ Increases the muscle endurance, flexibility, elasticity, and strength❏ Improves your sleep cycle ❏ Reduces pregnancy depression❏ Reduces stress and anxiety ❏ Enhances better blood and fluid circulation to the fetus ❏ Reduces pregnancy-related issues like nausea, headache, stomach

upsets and breath shortness❏ Relaxes muscles and reduces lower back pain ❏ Improves blood flow in the body and reduces leg and joint pains ❏ Helps to maintain a healthy weight during pregnancy

Easy Pregnancy Yoga Poses For A Natural Birth

Utkatasana (Chair Pose)

The chair pose is simple and effective. Pretend to sit on a

chair and wait for a few minutes, this asana is good for

strengthening your pelvic muscles and thigh region.

Vajrasana (Thunderbolt Pose)

The vajrasana or thunderbolt pose helps in maintaining and making your posture erect. It

will strengthen your back muscles and reduce back

muscle cramps and stiffness during pregnancy. It is a great

pose to relax muscles.

Sukhasana (Butterfly pose)

The direction of doing this Butterfly pose is simple, fold your legs like a

butterfly. It involves the coordination of all body parts like

arms, thighs, back and pelvic region. It is helpful in relaxing inner thigh muscles and legs and it also relieves any muscle fatigue in that

area.

Tadasana (Palm Tree Pose)

Tadasana is standing straight by stretching hands, it helps in strengthening the spine and

maintaining good physical and mental balance.

Manjari Asana (Cat Pose)

The Manjari asana is extremely beneficial for the reproductive

system. And it helps in bringing flexibility to the shoulder, spine,

and neck.

Easy Yoga Poses for Pregnancy

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