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Yoga During Pregnancy
Presented here is a list of special exercises to prepare you for childbirth. These are non-strenuous, passive exercises which will improve the flexibility of the muscles involved in childbirth.
Exercise 1 : Cobbler/Machi Position
Position: Sit cross-legged.
Steps:
- Bring the soles of your feet in front of you, so that you form a namaste with your feet.
- Now, with your hands hold the soles of your feet together and drag them inwards along the floor towards your body. You will feel a stretch on your inner thigh.
Do this once and stay as long as you comfortably can.
Benefits: lncreases the flexibility of your knee and hip joint and the muscles governing them lose their stiffness.
Exercise 2 : Cobbler/Mochi Position Lying On Your Back.
Position: Lie down on your back.
Steps:
- Bend your knees and bring the soles of your feet together.
- Drag the soles along the floor and bring them as close as possible to your body. Stay in this position as long as you comfortbaly can.
Benefits: Helps relax the muscles of the hip joint.
Exercise 3 : Sitting on your heels with knees apart
Position: Sit on your heels and spread your knees apart. Sit in this position as long as you comfortably can.
Benefits: Relaxes the muscles of the lower legs and the ankles.
Exercise 4: Sitting between your feet with knees apart.
Position: Sit on your heels .
Steps:
- Take your feet to the sides so that you are sitting on the floor.
- Turn your toes slightly inwards and your heels outwards.
- To begin with, do this exercise for half a minute and gradually increase to five minutes.
Benefits: Extends the front of your ankle joint and reduces stiffness.
Exercise 5 : Sitting between your feet and leaning back.
Position: Sit on your heels.
Steps:
- Take the feet on the side so that you are sitting on the ground with your knees together.
- Turn the toes slightly inwards and your heel outwards.
- Take your hands behind and slowly lean back on your elbows.
- Stop the movement if your feel any pain in your lower back.
- If you find leaning on your elbows relatively easy, then lower your back on the floor.
- To work your body gradually for this exercise, place a chair against a wall. Put a cushion on its edge and slowly lean back against it. Lean further backwards in easy stages.
Benefits: In this position your pelvis is at its narrowest and your abdomen at its widest. It is very helpful in preventing any prolapse of your pelvic floor.
Exercise 6 : Twisting.
Position: Lie down on your back.
Steps:
- Interlock your fingers and place your palms under your head.
- Bend your knees and bring your feet as close to your buttocks as possible.
- Keeping your elbows on the floor, take both knees on one side.
- Hold this for half a minute, then repeat on the other side.
Benefits: Stretches and relaxes the muscles of your trunk, chest, abdomen and pelvis.
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