Yoga for pregnant women: the perfect way to beat morning sickness
- During the stages of pregnancy, there are many things that expectant mothers can, well, expect.
- Nausea during pregnancy is typically one of the most experienced and complained about symptoms that women report. Up to 70 percent of expectant mothers experience nausea at some point during early pregnancy and is common throughout the first trimester, and sometimes even longer.
- While nausea is definitely an uncomfortable feeling, it is not harmful to you or your baby, and it is often perceived as an indication of a healthy pregnancy.
- What causes nausea and vomiting in pregnancy?
- Nausea during the first trimester is believed to be caused by the increasing hormones coursing through the body to grow your baby and support the development of the placenta.
- The increase in estrogen and HCG can leave one feeling a little woozy.
- How does Yoga for Pregnant women Help?
Morning sickness is definitely one of the less glamorous and not-so-exciting symptoms that come along with being pregnant. However, yoga for pregnant women and mindfulness can help provide a bit of comfort to help you get through this difficult time. Try these five poses specially for yoga for morning sickness below to relax and quell the symptoms of nausea.
- Deep Breathing Techniques
- Sit with legs crossed on the floor in a comfortable position.
- Breathing deeply, in and out, notice any areas of tightness in the body.
- As you inhale, focus the breath on those tight areas, and imagine them melting away with each exhalation.- Notice the rhythmic sound of your breathing, in through the nose and out through the mouth.
- Supported Child’s Pose (Supported Balasana)
- Allows your body to deeply relax as you are folding the torso forward
- To help ease into the pose and keep you supported, consider trying it with a bolster, or a firm pillow.
- Once your belly grows past a certain point – typically after the first trimester – this pose may be unsafe to practice. Be sure to always check with your doctor/Yoga teacher before trying it or any Yoga for Pregnant women.
- Supported Reclined Hero Pose (Supported Supta Vajrasana)
- This is a great chest opener and stretches your pectoral muscles while releasing tension in your neck.
- Place a yoga bolster or firm pillow vertically towards the back of your mat, and fold a yoga blanket over it
- Come into Hero Pose by kneeling on the floor with your knees about hip-width apart, and bring your feet out a bit wider than your knees, keeping the tops of your feet resting on the ground
- Sit your hips in the space between your feet, and place the shorter edge of the bolster or pillow against your lower back, and lean your torso back
- Supported Reclined Bound Angle Pose (Supported Supta Baddha Konasana)
- This is a great chest opener and helps open the hips and release tension in your pelvic floor.
- Place the yoga bolster or firm pillow vertically towards the back of your mat, fold a yoga blanket and place it towards the front of the bolster or pillow, and bring your lower back to the bottom edge of your yoga bolster/pile
- Lean your torso back, and place your hands on the ground behind you, gently lowering down onto your forearms
- Rest here and breathe deeply, about 2 to 3 minutes
- Legs Up The Wall Pose (Viparita Karani)
- This relaxing pose is great for calming and quieting the mind. It will also help release tension from your lower back and relieve tired leg muscles.
- Face an empty wall sitting up, with your legs extended out in front of you, and place your hands by your sides and turn your palms up towards the ceiling, relaxing your legs completely.
This guide is meant as a source of general information for moms-to-be. Reader’s discretion is advised. Please take into consideration your doctor’s advice and expert guidance first and foremost.
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