Yoga is a great way for expectant mothers to remain active and healthy. By strengthening your core, yoga helps alleviate back pain from baby carrying. It can also help ease the pain of delivery by strengthening the same muscles that’ll be used during the process. Soon to be mums will also benefit from practicing breathing and relaxation techniques. Start taking advantage of all the benefits yoga has to offer during and after your pregnancy
One of the most important benefits of yoga for a pregnant woman is the practice’s focus on breathing. Concentrating on breathing properly will teach you to relax your mind and your body, even in frightening or high-stress situations, helping your pregnancy to develop healthily.
Try it! Alternate nostril breath (Nadi Sodhana)
Effects Helps combat nerves, panic or confusion. Calms the brain and can also ease sinus congestion. Yogis say nadi sodhana braething balances the left and right side of your brain.
When to do it Alternate nostril breath can be done before an event that makes you feel nervous, before bed or any time you need to feel more centred.
How do to it
– Sit in an Easy crossed-legged (see photo) or Hero (kneeling) pose. Use the support of a cushion if that’s more comfortable.
– Rest your left hand on your left leg and fold the index and middle finger of your right hand inwards to your palm, wraping your thumb around them.
– Draw your chin slightly inwards so your head bows down a little. Close your eyes.
– Bring your right hand up to your face and use your ring finger to close your left nostril.
– Inhale through your right nostirl.
– Close your right nostril with your right thumb and release your ring finger from your left nostril.
– Exhale through your left nostril. Inhale through your left nostril.
– Close your left nostril and exhale through your right nostril. This is one cycle. Inhale again through your right nostril and continue in this way for 10-30 cycles.
– Ensure you are not slouching throughout the practice and keep your spine long, shoulders relaxed and chest open.