A woman experiences a lot of body changes from first pregnancy trimester until the birth of a child. Changes during pregnancy range from physical to psychological and emotional. Morning sickness, nausea, shortness of breath, mood swings are some common changes that a woman feels during pregnancy.

It’s remarkable how a woman’s body adapts to pregnancy changes. Thanks to prenatal yoga. Yes, prenatal yoga is a great practice to commit to women experiencing the bliss of motherhood in order to enjoy the nine-month journey in its full bloom.

Prenatal yoga classes are designed to encourage stretching, focused breathing, and mental centering. It is also a great practice to bond with your baby and to sail through the stress of being a new parent.

1. Improved Sleep: For a new mom to be, experiencing insomnia is not uncommon. Most woman experiences sleep deprivation because pregnancy brings exhaustion. Additionally, frequent urination, back pain, abdominal cramps, heartburn can interfere in sound sleep. Prenatal yoga poses for improved sleep:

• Child Pose (Balasana): A calming and grounding pose to slip into the sleep mode. Practice it to for sleepy nights.
• Corpse Pose (Shavasana): An ideal asana to relax the body from pregnancy fatigue.

2. Mental Calmness and Rejuvenation: Pregnancy is both joyful and stressful at the same time. Too much stress can be troublesome and can result in headaches, and loss of appetite. Also, continuous stress is harmful to the health of the baby. Practice these yoga poses for mental serenity.

• Pranayama: The deep breathing exercises like Anulom-Vilom, Kapalbhati, Ujjayi oxygenates the brain and lowers cortisol levels in the brain.
• Legs Up the Wall (Viparita Karani): This pose is effective for releasing stress and nourishing the nerves of the brain with oxygen.

3. Increase in Muscle Strength and Endurance: Strength is as important for a would-be mother as it is for any individual. Body strength improves muscle tone and stamina facilitating in labor. Pelvic floor muscles, hips, thighs, ankles, upper back are the key areas for building strength and endurance.

• Bound Angle Pose (Baddha Konasana): One of the best hip-opener prenatal yoga poses.
• Easy Pose (Sukhasana): This easy looking Sukhasana strengthens the back and stretches ankles and knees.

4. Greater Flexibility: Flexibility is important in pregnancy because it allows females to adapt more effectively, efficiently, safely to the alterations of muscle groups, joints, tendons, and ligaments. Inflexible muscles of the spine cause back pain during pregnancy. Yoga poses to practice for flexibility:

• Seated Forward Fold Pose (Paschimottanasana): To stretch and improve the flexibility of the spine, shoulders, and hamstrings.
• Cat-Cow Stretch (Marjariasana-Bitilasana): The pose relieves lower back pain by amplifying its flexibility and activates tailbone for easy spine movements.

5. Enhances Mood: Both the feelings of excitement and overwhelmed of welcoming a baby occurs simultaneously during pregnancy. The change in the levels of estrogen and progesterone during pregnancy effects brain chemistry giving rise to mood swings. Pregnancy is a journey full of mood swings and cravings, prenatal yoga promises for a positive experience.

• Happy Baby Pose (Ananda Balasana): The name makes it clear, practice happy baby pose for a happy mood.
• Forward Fold Pose (Uttanasana): This pose relaxes the mind and energizes the body.

6. Treats Gestational Diabetes: Digestion problems and constipation, are common concerns during pregnancy. It is believed that these issues occur due to hormones and expanding pressure on the uterus, and intestine.

• Thunderbolt Pose (Vajrasana): An effective yoga asana to improve digestion and to prevent constipation.
• Wind Relieving Pose (Pawanmuktasana): For pregnant women, this should be a staple pose for relieving constipation.

7. Supplements Energy Levels: Hormonal changes trigger low energy levels during pregnancy. In addition to this, increased blood flow leads to low blood pressure resulting in lower energy levels.

• Bridge Pose (Setu-Bandhasana): This pose is everything, relaxing, restoring, and rejuvenating.
• Downward Facing Dog (Adho Mukha Svanasana): Uplift your mood and spirits in the inverted ‘V’ position.

Prenatal yoga is like a daily self-care routine for the moms to be. Keep yourself calm and baby healthy with prenatal yoga exercises. It is recommended to practice under the guidance of a yoga instructor.