If you’re pregnant and looking for a healthy baby and the best ways to relax or stay fit, you should consider prenatal yoga, which is very important. Apart from excellent health and wellness for pregnant ladies, they must know that prenatal yoga supports them in labour and promotes the baby’s health. It is essential to know complete details about parental yoga, do’s and don’ts, and other safety tips before starting with the same.

It has been seen when the pregnancy enters the second trimester of its journey, women start suffering from morning sickness, feel like vomit, and have heavy bodies. The tummy starts showing the presence of growing life inside it. Such women need to begin with great yoga poses which are light and easy to be done for exclusive benefits.

Is It Safe to Practice yoga for pregnant women?

Most people are in a dilemma about whether to perform yoga when pregnant or in the second trimester. You must know that women tend to get more comfortable with pregnancy and their changed body, but practicing yoga will help to alleviate body ache and muscles to relax, promote circulation, and improves digestion.

Additionally, regular practice helps strengthen the body for the incoming baby, so it is safe to go with yoga, but make sure to take all essential precautions. And consult your doctor before practising yoga. Of course, you can do meditation for mental peace and calm on a regular base. You can join Yoga Teacher Training in Rishikesh to get more in-depth knowledge about yoga and its benefits.

Precautions You Should Take While Practicing Yoga

• In pregnancy, a woman needs to take a lot of precautions. Hence it is essential not to rush through the yoga exercises and keep everything slow. While performing yoga, a woman should check her heart rate, which does not escalate to more than half the usual one.
• Also, avoid any exertion or exercises requiring more stress and effort. It is important to consider as this can increase your body’s demand for oxygen and reduce the amount your baby gets.
• Keep yourself relaxed while you exercise, and do not allow to increase in body temperature, as it can harm your baby. If you find specific yoga exercises that warm your body, walking can be a good option.
• Avoid such exercises that require stretching muscles in the abdomen or need you to lie on your front or back a lot. Do not push yourself as well as don’t bend too much, and stop if there is any discomfort you are facing.

The benefits

Yoga is essential for yoga for pregnant women to make them stronger so that they can bear the labour pain and give birth to a healthy baby. Apart from this, regular yoga session during pregnancy offers excellent benefits, including-

• It reduces back pain and other sorts of pain in the body that may cause due to pregnancy.
• It helps avoid constipation and decreases your risk of gestational diabetes and other issues.
• Yoga helps in promoting healthy weight gain during pregnancy, which must be optimum.
• It helps improve your overall general fitness and strengthens your heart and blood vessels.
• With regular practice, the pregnant mothers will be in touch with the same routine, which will help them lose the baby’s weight after the baby is born.

All in all, yoga is beneficial for them. Attending prenatal yoga classes helps them talk to other yoga for pregnant women and get great information about pregnancy and caring for babies. You can learn more about different yoga asanas through 300-hour yoga teacher training in Rishikesh.

Of course, regularly practicing yoga increases flexibility, strengthening and toning the physical body. People joke around about it all of the time and guess what? It’s true. Yoga makes you bendier and, as a result, more capable of moving your body in dynamic and interesting ways that come in handy in and out of the bedroom. Meanwhile, breathing and meditation regulate your emotions, helping you to feel better all across the board.

Here are seven ways that yoga makes a sexy time better.

1. Yoga increases your energy

A study conducted by the National Sleep Foundation claimed that one in every four cohabitating or married Americans is so deprived of sleep that they regularly turn down sex—boo. Most of us are so tired at the end of the day that sex takes a backseat to read, watching TV, or just passing out. Practicing yoga 3-4 times a week helps get the blood flowing; along with improved circulation comes better sleep. Vigorous yoga such as Ashtanga, Vinyasa or power is proven to increase your energy levels and leave you feeling refreshed and more vibrant. Consequently, you’re less prone to pass out alone on the sofa with a bag of off-brand cheese puffs and orange soda.

2. Yoga reduces anxiety

According to Harvard Medical School, yoga modulates stress response systems, lowers blood pressure, reduces heart rates and improves respiration. Harvard also shared that yoga helps increase “heart rate variability” which indicates how the body responds to stress. When I was in my early twenties and a total stress case, I (thankfully) found yoga. The physical practice alone greatly calms you down, and when you’re calm, you feel sexy, sensual and confident.

3. Yoga improves sexual function

Toning and strengthening the bandhas (i.e. muscular locks located on various parts of the body) via yoga leads to increased libido and sexual function, without the erection pills we see marketed on TV every five minutes. Using the bandhas (e.g. the Mula Bandha) can lead to better, deeper, longer lasting sessions and orgasms. This bandha is engaged when you breathe and contract the muscles between the tailbone and pubic bone, pulling your perineum in and up towards the abdomen. Learning to contract this area will take your sex life from yawn to YES!

4. Yoga makes you more sensual

Practicing yoga brings bodily awareness and a deep connection with what you’re feeling, both physically and emotionally. When you’re attuned and connected, you feel relaxed, at ease, and open. Stress tightens us up, causing us to vibrate on a low, sad frequency. Through yoga poses and deep breathing, the body becomes like the surface of a still lake; it has no big waves, just easygoing ripples that are ready to reflect light. That’s what yoga does to you—it allows you to become still, letting you shine and thrive. Feeling at ease, confident and grounded makes it easy to feel sensual and interested in pleasure.

5. Yoga provides mental benefits

Yoga alleviates anxiety, nervousness, anger, stress and decreases negative emotions. If you’re walking around with a ton of dark thoughts bouncing around in your head, how are you going to enjoy (or even think) about yoga for better sex? Studies have shown that yoga has mental benefits, and lowering stress levels benefit the libido. When you clear the junk out of the way, you’re open and clear-headed enough to relax into the present moment. If there’s someone who’d like to get naughty with you at that moment, you’ll be more apt to go for it.

6. It’s something you can do with your partner

Practicing yoga with a partner at a studio or just at home can build a deeper bond. I’ve taught a couple’s yoga since 2002 and can share that it definitely brings people closer. Through breath work and asanas (yoga poses), you both reap the benefits of the practice, and doing it together builds a healthy foundation for a committed, loving partnership. Additionally, yoga increases creativity and playfulness. It’s important to keep an open mind and a light heart on and off the mat.

7. “Practice and all is coming”

One of the common phrases from the Ashtanga yoga lineage as taught by Pattabhi Jois is “Practice and all is coming.” If you learn yoga, learn to control your emotions and strengthen your body and mind, literally everything else gets better. I’m not kidding—try it yourself and see. Also, over time, you develop a better relationship with yourself and stop harsh self-talk and criticism. These changes benefit your whole life and, by default, your sex life.

There’s a great deal of porn of action in the yoga marketing realm these days—people get so hung up talking about how sexy yoga and yoga teachers can be. However, in the end, it’s the dedication and commitment to a lifelong practice that is really, truly sexy.

You’ve come to the right location, possibly the fine part approximately.

Yoga is that it’ll assist you to lose weight but also at the same time as constructing muscle and enhancing flexibility!

searching out the pleasant yoga asanas for weight loss?

There are a lot of Yoga Schools that make it possible and the nice part approximately yoga is that it will assist you to lose weight however also whilst building muscle and enhancing flexibility.

Yoga is touted for as a manner to “burn fat without breaking a sweat!” however is this simply proper?

We’re right here to inform you

Therefore yeah, it’s far!

Warrior Poses I (Virabhadrasana I)

Warrior Poses I yoga asana for weight loss Warrior Poses I am often carried out as a “vinyasa” with Warrior II and Warrior III (beneath). This honest manner that they’re done as a “go with the flow,” in that you move from one pose to some other fluidly.

The Warrior Poses habitual is an essential part of the yoga asanas for weight loss and ought to now not be left out.

Warrior Poses I am similar to an excessive lunge, but the again foot is pointed out at an angle as opposed to tucked beneath.

attempt to maintain the front knee at a 90-degree perspective, but for plenty of beginners, your stance may additionally seem like the photograph above (slightly better than ninety stages).

try to hold it for 30 seconds, and transition into Warrior II (below). observe: you will want to repeat all three of those poses as a vinyasa on the alternative aspect of the frame when you are finished with the primary facet.

Warrior Poses II (Virabhadrasana II)

Warrior PosesII yoga poses asana From Warrior I (above), you may, in reality, expand the hands out to both aspects, like pictured above, as you move your chest and hips to stand the same route as your lower back foot.

again, try and keep the front knee at as close to a 90-degree attitude as feasible.

The hands must be parallel to the ground.

try and hold it for 30 seconds, and transition into Warrior Poses II (underneath). be aware: you’ll want to repeat all 3 of those poses as a vinyasa on the other facet of the frame when you are completed with the primary aspect.

Warrior Poses III (Virabhadrasana III)

Warrior Poses iii to lose weight Warrior Poses III is the toughest of this vinyasa. it is able to look easy sufficient, but holding this pose with the right shape for quite a number seconds can be quite difficult for beginners!

From Warrior Poses II, twist your chest to stand the forward direction again. bring your hands straight out in front of you for stability.

beginners to yoga will in all likelihood want to convey the lower back leg up in the direction of the front to live balanced earlier than lifting it. bring your arms collectively at your chest as you start to carry your leg up inside the air as it facilitates rather a with balance.

once you get into a role, slowly boost your arms out in the front of you. be aware that the lower back toes should, in reality, be pointed for proper shape, but beginners can work on that from the photo above.

it’ll take time, power, and flexibility to enhance your shape in this asana. exercise in the front of a reflect, and exercise it frequently.

try to preserve for 30 seconds, after which repeat the complete vinyasa on the other aspect of the frame.

Shoulders and (Sarvangasana)

shoulder stand yoga pose Astana this is taken into consideration an inversion due to the fact your frame is the other way up! Inversions which include headstand, forearm stand, and handstand can make yoga exercise very fun!

begin with your back on the ground, your knees barely bent, and your feet within the air. Press your hands flat at the ground, and use them to roll yourself backward to your higher back. As you do that, carry the palms to your lower returned, simply above your hips, to maintain your self upright.

Slowly increase your legs closer to the ceiling.

amateur change: in case you’re having an issue staying up, place your hands for your hips to help assist your weight higher.

preserve for 5-6 breaths, and work closer to 30 seconds.

Lord of the Dance Pose (Natarajasana)

lord of the dance pose This is one of the greater beginner yoga asanas for weight reduction, but it works and feels extremely good to stretch in!

From a standing role, take keep of your left ankle along with your left hand. Shift your weight forward, and location your proper hand in your proper knee for aid.

As you lean ahead, arch your lower back, and press outward along with your left foot. Tilt your tailbone back to aid the arch within the back.

Slowly improve your right arm forward while you experience which you are relaxed in the function. ensure that the left leg is completely directly.

maintain for 30 seconds. Repeat on the alternative aspect.

Crow Pose (Bakasana)

While this is one of the greater advanced yoga poses for weight reduction, training it’s going to assist you to burn energy and build arm power!

start in a low squat with your palms at the mat in the front of you and your hands spread huge. Your knees must be wider than your palms.

come up to your tiptoes, and location the knees on the edges of your higher palms. Your knees shouldn’t be without delay on the higher arms, but toward the edges or out of doors of your higher arms.

Slowly shift your weight ahead until your feet are just slightly touching the ground. First, try and raise one foot up within the air, then the alternative. preserve your again rounded and your center engaged.

The purpose is to subsequently be capable of maintaining the pose and straighten the palms completely.

practice this several instances per day, and you will build the energy and find the balance to keep it!

those have been the thirteen yoga asanas for weight loss! we have one more asana that we included now not as it will let you lose weight, but due to the fact, it’s far a relaxation pose.

Yoga can put loads of stress on the muscles and the frame whilst you’re stretching or working muscle tissue that is not used often. ensure to come back into infant’s pose any time that your frame feels like it desires a rest, specifically in any sort of backbends inclusive of lord of the dance pose or wheel pose.

toddler’s pose asana for weight loss

Child’s Pose

Bend the knees, and take a seat gently among the heels. Your knees need to be out huge on both facets of you. relaxation your brow on the floor in front of you.

The hands may be behind you or stretched out in front of you. that is a total relaxation pose and also you shouldn’t be operating anything in it. simply focus on resting what feels sore. preserve for 5-6 breaths or so long as you need it before shifting onto the following pose.

baby’s pose is often achieved at the cease of practice as nicely to cool down or reflect on your practice.

keep in mind that the hardest part of a yoga exercise is getting your self at the mat every day! Your fitness and well-being must be the best priority.

in case you preferred those poses for weight loss and are achieved with feeling self-acutely aware of your frame, you want to test out our Yoga fats Loss Bible for beginners!

It comes with the whole thing you need to get commenced, which includes an entire 6-week workout plan, a flexibility manual, and a newbie’s guide to meditation!

The thing is, it doesn’t have to be—the only thing you need in order to improve your flexibility in your body. No fancy equipment required! Next time you plop down on the couch to enjoy your favorite show, consider moving that party to the floor to get your stretch on. After a few weeks, you’ll have a solid understanding of why flexibility is important. Here are some of the major benefits.

1. Improves range of motion

Aging, sedentary behavior, and even an active lifestyle cause our muscles and connective tissue to lose mobility, ultimately leading to a decrease in range of motion. Basically, if you fail to stretch adequately, you’ll find you can’t move as freely as you used to—maybe you can’t lift your arm completely overhead, or your legs can no longer fully extend. Regular flexibility training will help maintain and improve your range of motion, allowing you to complete your daily tasks without difficulty.

2. It promotes relaxation

In our stressful, it’s sometimes nice to take a few minutes to relax. Flexibility training in the form of yoga, Pilates, or just plain old static stretching is a fantastic environment for unwinding. The deep breathing associated with this type of training increases oxygen intake, facilitating transport to your cells. Next time you’re feeling tense, take a few moments to stretch and breathe.

3. Reduces aches and pains

Joint pain can often be attributed to tightness in the surrounding muscles. Take, for example, the knee—tight quadriceps muscles have been known to cause the kneecap to track incorrectly. This, in turn, leads to knee pain. Simply taking the time to sufficiently stretch the quads, will minimize (if not obliterate) knee pain. This scenario can transfer to any joint in the body, so try stretching before you reach for the pain pills.

4. Minimizes injury risk

Keeping your muscles and connective tissues loose and limber may help reduce your risk of injury. Keep in mind, however, that too much flexibility can create instability in your joints, which increases your risk of injury—that happy medium is where you want to be.

5. Facilitate blood flow

Regular stretching improves blood flow to your muscles. Chronically tight muscles restrict blood flow, not to mention the oxygen and nutrients the blood is responsible for delivering. This can increase feelings of pain or fatigue in those muscles. If not addressed, it can turn into a continuous issue—stop the cycle with flexibility training that relaxes and removes tension from the muscle to let blood (and all that good stuff it carries) circulate freely.

6. Improve posture

Look around today—how many people do you see with exquisite posture? The sedentary lifestyle so many people lead has caused an epidemic of rounded backs and slumped shoulders. Poor posture not only makes you look like a slouch, but it can also lead to headaches, back pain and a host of other problems. Flexibility training that improves thoracic expansion and shoulder stability will help you straighten up.

Yoga and other Asian religious practices have change into standard exactly for the truth that they bring about solutions and practical ways of getting both non secular and physical balance. The Internet is presently the richest source of information about the assorted yoga colleges and traits, not to mention that it is usually the medium for lots of of free yoga workout routines individuals get to strive on their own.

Nonetheless, regardless of the good advantages of yoga apply, an issue nonetheless remains in regards to the security of the free yoga exercises one will get to be taught individually. The main downside is that there is a problem stage to be taken into consideration with all free yoga workouts: this means that the postures or the asanas are roughly appropriate for the practitioner.

This is the reason most professional trainers advise students to observe solely in an organized environment and underneath close watch. Once you come to master a pose, then you’ll be able to easily observe it at home on your own; otherwise sprains, bone accidents and different physical trauma may appear.

While you look for free yoga exercises on the Internet, ensure to verify their problem level. A distinction should also be made between the video and the textual content information that educate you the way to follow the asanas.

The desire positively goes for the free yoga workout routines in a video format that may be downloaded and punctiliously studied. The issue with the easy text articles is that they may simply give rise to confusions and defective applications.

Free yoga exercises typically accompany yoga classes which might be carried on online. They’re both broadcast dwell or uploaded in numerous formats for the trainees to use. Fairly often a paid registration is necessary for such sites, and the free yoga workouts are actually some type of bonus for selecting the program as such.

Whichever be the case, most yoga masters insist on the significance of practising the asanas in an organized setting; the one free yoga exercises that may be applied in perfect security are the respiration techniques as they expose one to no type of hazard, either bodily or spiritual.

Also read: How to Find the Best Yoga Teacher

One should definitely go for the yoga retreat Rishikesh or any part of the world to cherish all the amazing benefits that come from going on a retreat of course. Loving any type of retreat and wellness trip is super awesome as you won’t only get learning yoga, its types, and the posture, but introduce yourself to a new place, have a lot of fun, eat super great food and this will so a great experience for all.

One should try a yoga retreat once a life for sure in order to check all good things with proximity as well as get various reasons to relax, gain some perspective, happiness, and revitalize fully to get back to your life and perform all work stronger than ever. You can join a yoga school in Rishikesh to learn more about yoga and meditation.

Still not convinced? You better know the signs you badly need a Yoga Retreat as follows-

You’re not sleeping well

Most of the people are unable to sleep well and suffering from sleeping disorders, affecting their day to day routine and health as well. When you’re really tired or any negative thought or fear hitting you, again and again, it will affect your sleep. It’s a high time to take a break from life and go on the yoga vacation for ultimate fun and true lessons will shape your life.

Living sedentary life

Sitting too much or 9-5 job with no physical activity will create lots of health and mental issues for you and obesity and back pain is one of them. This is the most common sign to go for a yoga retreat so join and take some time to loosen everything back up.

No inner peace, satisfaction, and happiness

If you don’t have peace, satisfaction, and happiness in your life, there is no life then. All these things we can gain from a meditation practice, and if you don’t aware of the same, just go with a yoga retreat is the perfect place to develop one. This way, you’ll be away from daily distractions and commitments, the people you don’t love, the work you don’t want to perform, and other various things. Moving up with the best yoga retreat you will get ample of time just for you, for your health and wellness.

Bad at your eating habits

You should go for a yoga retreat program if would like to make your stomach light by managing your eating habits. If you are unable to leave poor eating habits, the right retreat program will cater to feeding your soul, and body in just the right way. All the meals you will have vegan, and healthy without cutting corners on taste. You’ll be amazed and learn how simple it is to eat well and get inspired to go home and try it out for yourself. This will also help you to get rid of any addiction, such as- alcohol, drugs, and smoking.

There are other lots of benefits one can get from an amazing and affordable retreat program so tapping into that peaceful place within you will take you closer to inner peace than ever before. Join the best yoga retreat program and spend time outside by laughing, dancing, connecting people around, get closer to nature, and get a great time on becoming yourself fully. If you want to become a certified yoga teacher then you can join 200-hour yoga teacher training in Rishikesh and start your new career as a yoga teacher

To some people less familiar with the practice of yoga, this statement may be shocking. The physical aspect of practice has become very big in the west, often overshadowing the spiritual connection most yogis feel. Here are some of the ways yoga brings happiness to its practitioners.

1. Consistent Practice

Many yogis fall in love with the consistency that yoga provides for them in their lives. In a world where so much is unreliable, a steady practice can give people grounded energy and a sense of accomplishment. Many practitioners have a daily ritual that surrounds their practice, whether it is class first thing in the morning or class followed by tea or meditation, this reliable routine is something that many people enjoy that brings them happiness.

2. Like-Minded Friends

You’ll be hard-pressed to find a true yogi that doesn’t have a few close friends and many close acquaintances from one or more of the studios they frequent. Finding like-minded people to share practice and maybe post-class coffee with is something that many yogi’s love about their studios and yoga community. Yoga friends are forever friends.

3. A Spiritual Community

Many yoga studios offer activities beyond the physical practice of yoga, hosting kirtans, special workshops, or lectures given by meditation experts or famous yogis. This element of belonging to a studio often gives practitioners a sense of spiritual community. Many yoga enthusiasts have their own religious practice but for some people, yoga constitutes most of their spiritual life, which is why having community events related to the eight limbs f yoga often makes many yogis feel happy and at peace within a larger community.

4. Time For Self Reflection

Yoga often allows one time to self reflect in a meaningful way. During class or savasana, the ego is often less involved in the tinkering of the mind, meaning that the thought patterns that emerge are more genuine and more related to the true self. Any type of realization made during this time tends to be more deeply rooted in self-awareness. Moments like this often lead a sense of bliss that is relatively unmatched in a day to day life.

5. Self Actualization

Being able to move deeper into the physical practice of yoga, and seeing the progress made with the asanas, often leads people to feeling more powerful, and more in control of their lives. Yoga shows us that committing to something will always pay off, no matter how long it takes. Realizing this in your practice often leads to a stronger belief in self-actualization in all areas of life, making people feel less chaotic and more centered.

6. Learning to Love Yourself

Yoga teaches self-love above anything else. The longer someone sticks to their practice the more body issues and emotional pain melt away. Yoga teaches self-trust and empowerment and in many ways lifts the veil of society’s unfair standards for both men and women in terms of physical appearance and personality traits. Finding happiness in who you are without being concerned with how you seem to others is something that brings ultimate happiness because it is a happiness that relies solely on you and is therefore only truly affected by you.

For these reasons and much more yoga is a practice that should be regarded as a lifestyle, one where working on yourself and your issues go hand in hand with working towards stronger physical postures and a stronger body and mind.

The causes of poor posture

Circumstances sometimes cause poor posture largely beyond our control—physical conditions like scoliosis of the spine or osteoporosis can leave the skeleton misshaped. But our modern lifestyle also has a lot to answer for. Hours spent sitting at a workstation with shoulders hunched and neck bent can have a dreadful effect on the body, and we may also recline in our leisure time when we rest on the couch.

A sedentary lifestyle means we never strengthen or stretch our muscles properly, and this can cause problems. Further, living with high levels of stress each day makes our bodies tense. It’s easy to see why people find it hard to maintain an erect posture.

The consequences of poor posture

Rounded shoulders, hunched backs, and twisted necks don’t only detract from our appearance—they can also have serious consequences for our health. If we don’t move and stretch our muscles (e.g., exercising), they can become tight and reduce our range of movement.

If we have tight chests due to hunched shoulders, we may find that our lungs and diaphragm don’t work properly, preventing oxygen-rich blood from getting around our body effectively. If our circulation isn’t optimal, we can feel stiff, tired, and suffer from headaches. We’re also more at risk of injuries like lower back pain, slipped discs, and frozen shoulder.

Also Read: Tips and Steps to Beat up a Good Yoga Posture

We need strong core muscles in our backs, sides, abdomen, and legs to keep us standing straight. If our core muscles are weak, it can affect our balance and ability to walk, making us further susceptible to injury.

The hallmarks of good posture

So what does good posture look like? Try to imagine standing such that you can draw a straight line from your ear, through your shoulder and hip, down to where your leg meets the top of your foot. This means your body is well-balanced, with your weight distributed evenly and your chin parallel to the floor.

Remember that standing up straight doesn’t mean having a straight back—your body should have a neutral spine (following the natural curves in your back) without slumping forwards or backward. Your feet and knees should be pointing forwards, and your arms should be at your side with the elbows straight too.

Good posture when sitting is equally important. When you’re sitting, your chin should still be parallel to the floor, and your shoulders, hips, and knees all even. Keep both feet on the floor and pointing towards the front, and be especially careful to avoid hunching your shoulders if you’re using a laptop or tablet.

How to look after our posture

It’s never too early or too late to start thinking about good posture. However, you can’t develop strong muscles and a good body overnight, so remember to build things up gradually. Many sports, especially those that rely on balance (e.g., tennis, running, and pilates), can improve our posture by strengthening our core muscles. Other activities such as dancing or gardening can also help.

Although you can’t think about your posture every waking moment, please make an effort to consider it from time to time. Walk tall when you’re going up or downstairs, and keep your body erect when getting up from a chair or sitting down. The traditional training method of walking while balancing a book on your head can also be effective.

If you’re working at a desk, stop and do a few stretches every hour and take regular breaks. An ergonomically designed chair may also make it easier to adopt good posture.

Finally, if you have persistent problems with your posture, visit an osteopath, chiropractor, or physiotherapist for professional help.

Prenatal yoga is for anyone whether you’re an experienced yogi or new to the practice. With a safe practice and the right poses you can gain some or all the benefits of the practice. Here’s some tips and poses you can go to any time of day.

Benefits Of Prenatal Yoga

Yoga is already a fantastic practice for the body and mind. When practiced during pregnancy, known as prenatal yoga, you can manifest similar benefits. Some mothers even report an easing of pregnancy symptoms throughout the trimesters and an easier birthing experience with regular prenatal yoga.

Commonly reported benefits are:

• Relief from nausea
• Relief of back aches and other physical discomfort
• Reduced stress and anxiety
• Better sleep
• Lowered blood pressure

A well rounded practice of poses, breathing and meditation will help you reach the best results.

Safety

Not all yoga styles or poses are meant to be practiced when pregnant. Following prenatal yoga safety is extremely important for you and your baby.

Typically you will want to avoid any yoga styles involving fast paced movements or taking place in a hot yoga studio, These environments may make it harder to breathe or put you at risk of hyperthermia. Many studios offer prenatal yoga classes with an instructor educated to create a safe practice.

If you are going to be doing yoga from home, or simply incorporating a few poses into your day for general relief, you need to make sure they are the right poses for your body. Try referencing online videos for direction.

Depending on your trimester, you want to avoid compressing the stomach area. Poses will generally involve back or side body stretches. Ultimately, listen to your body and do not practice any poses that don’t feel right to you.

Poses to Practice

Whether you want to create a flow for yourself complete with meditation and affirmations, or only have a few minutes in your day to commit to, there is a way to practice prenatal yoga. Consider getting started with these beneficial prenatal poses. Each pose will focus on a different aspect of your body.

Cat/Cow

Sanskrit: Bitilasana Marjaryasana

The cat – cow rotation of poses is typically used as a warm up pose to warm up your spine for movement and a gentle way to get blood flowing.

In prenatal yoga, cat-cow is a fantastic way to not only warm up the spine but strengthen and stretch it. You may receive some relief from back pain from regularly using this pose.

Extended Side Angle

Sanskrit: Utthita Parsvakonasana

Extended side angle is a deep stretch across the side body, as well as getting into the groin, with an added component of strength. Performing this pose can help give you a boost of energy, helping you feel strong and refreshed.

This pose is safe for all the trimesters because it opens up the body, while keeping the mother’s belly out of the way.

Goddess

Sanskrit: Utkata Konasana

Goddess is an invigorating pose that opens the hips and groins through lengthening muscles. Being a form of squat, it is also very stimulating to the pelvic floor.

This controlled relaxing of the pelvic muscles may help you later in labor, as the muscles are conditioned to rest and create space with your body.

Standing Straddle

Sanskrit: Prasarita Padottanasana

Inversions are fantastic poses for your circulatory system. These styles of poses get the blood moving for optimal oxygen delivery and promotes drainage in the lymphatic system which is responsible for clearing out toxins in the body.

Standing straddle is an inversion for pregnant bodies because it creates space for the body to fold.

Child’s Pose

Sanskrit: Balasana

A resting pose to reset is essential for any yoga practice. Child’s pose is the best go-to for that. In this pose you are not using muscle strength to hold up your body.

For prenatal purposes, child’s pose can help decompress the body and relieve tension from across the shoulders and upper back. Come to this pose in a practice whenever you need to between poses, or throughout the day to provide relief across the body.

Summary

Prenatal yoga can help you stay connected to your body throughout your pregnancy journey. As these are all fantastic poses, it is encouraged to go into them gently. Never push your body to do more than it feels right to. Follow the common saying: Yoga practice, not yoga perfect.

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Yoga is the connection of mind, body, and spirit. It brings together breath and movement, creating a healthy combination that will leave your body feeling refreshed and energized while boosting your immune system and making your body stronger.

So how can yoga keep us healthy during the pandemic? Let’s look at some ways yoga can transform your body and mind and how it can keep you healthy, even through a worldwide pandemic.

As mentioned before, yoga is the practice of connecting the mind, body, and spirit through breath control, meditation, and specific poses. This combination of breathwork, physical movement, and meditation has been around for thousands of years and is widely practiced for health and relaxation.

So how exactly can yoga keep us healthy during the pandemic? Let’s look at 5 ways yoga can help you during this stressful time.

How can yoga keep us healthy during the pandemic?

Yoga is an international practice that has helped millions of people worldwide become happier and healthier. But, unfortunately, during a pandemic, things are very uncertain and downright scary. Add to that the fact that most of the world has had to quarantine and must remain away from friends and family members for long periods, and this is cause for many people to become depressed, anxious, and overall unwell.

However, yoga is an excellent way to create a healthy practice in anyone’s life. Here are 5 ways in which yoga can help to keep us healthy during the pandemic:

Yoga is a great way to get in your exercise.

While the main goal of yoga is to connect your breath to your movement, it can be an excellent way to get your daily dose of exercise. All people, young and old, can enjoy yoga practice and get their bodies moving. It doesn’t have to be a heavy workout, but moving your body and holding different postures can be a great way to get into shape and take care of your heart health.

It is recommended that the average adult get in around 150 minutes of active exercise each week. That is 2 hours and 30 minutes of yoga each week, and the benefits are innumerable. As your body moves, your blood pumps through your body, bringing important nutrients everywhere needed, Which will greatly improve your heart health.

Yoga is known to relieve stress and anxiety.

During the pandemic, almost everyone has experienced some stress and anxiety about the state of the world and their own life. Some people have lost jobs, others have been sick or have family members who have gotten sick.

And the rest of the population is worried about the uncertain state of things. Yoga, when practiced regularly, can reduce stress and anxiety, and multiple studies have shown that it can decrease the secretion of cortisol, which is the main stress hormone in our bodies. However, as most of us know, stress can lead to several health issues, so keeping it in check is important, especially during times such as now.

Who can use yoga for pain relief?

Yoga is a good workout, but it can help relieve chronic and non-chronic pain. According to Yoga Alliance, studies have shown that practicing yoga asanas (postures) and meditation can help people with cancer, multiple sclerosis, hypertension, auto-immune diseases, arthritis, and other chronic conditions manage their pain.

By combining the poses that create strength and stability with those that stretch the body out and meditation (which has an immense number of benefits in itself), your body will feel better than it has in years! Yoga is needed with all of the tension our bodies carry around from working on the computer all day.

Yoga may be able to help reduce inflammation.

Inflammation is a natural immune response. However, many people develop chronic inflammation, which can lead to heart disease, diabetes, and cancer. It is thought that yoga can help reduce inflammation, keeping your heart and body healthy and pain-free. More research is needed to confirm these claims, but there is plenty of evidence that yoga is good for relieving inflammation.

Yoga improves your mindset.

In times of a pandemic, our minds may get the better of us. However, with yoga asanas and pranayama (breathwork), you are more likely to be able to control your thoughts and not spiral. Mental health is just as important as physical health, and yoga is an excellent way to improve both.

By connecting your mind and body, you are more likely to have a more positive outlook on life, making all the difference in the world for many people. Rather than allowing the current state of things to take over your mind (and make you lose it), try practicing yoga to improve your mindset and mental health and feel better in all aspects of your life.

Final Thoughts

As you can see, yoga is a very powerful tool that can help anyone get through these trying times. By practicing yoga a couple of times a week, you can significantly improve your physical health and mental health. Boost your immune system, improve your heart health, decrease stress, and more, with two and a half hours of yoga a week. One last tip, if you want to enhance your practice with an eco-friendly & non-toxic mat, a cork yoga mat is a great choice.

Remember, we are all in this together. If you are looking for ways to help your loved ones or simply looking for ways to stay healthy during the pandemic, then try yoga. You will immediately recognize the changes.