Best Yoga Asanas for Normal Delivery

Out of 84 yoga asanas, there are some that are designed to open the chakras while others give relaxation; each yoga asana produces unique effects on the body. Thus, not all exercises are for everybody. When it comes to pregnancy, there are a set of yoga asanas for normal delivery that are well-suited to a pregnant woman’s needs as they offer a combination of physical exercises and breathing techniques. Since pregnancy is a highly delicate period for the mother and her baby, extreme caution is necessary when the mother is performing an asana, as different positions are structured to have an effect on different muscles. Thus, it is important for pregnant women to consult only certified and well-trained yoga instructors. Here, we discuss yoga for normal delivery that may assist in achieving a normal vaginal delivery.

Yoga Exercise During Pregnancy

Practising yoga is one of the best ways of exercising in pregnancy. Yoga not only keeps the body healthy during this time, it builds strength, flexibility, and most importantly, it also prepares your body for the upcoming labour (1). The various asanas and breathing techniques are extremely useful during the process of labour and birth. You may practise yoga during pregnancy for normal delivery, as yoga helps in building better flexibility of pelvic bones and muscles.

Prenatal yoga asanas are the asanas which you can perform safely during your pregnancy. The main aim of doing yoga in pregnancy is to reduce any pregnancy-related complications or problems and have a smooth sail through the entire pregnancy and the birthing process. You may practice yoga during pregnancy for normal delivery, as yoga helps in building better flexibility of pelvic bones and muscles.

Though yoga postures are extremely beneficial for an expecting mother, however, you should still consult your doctor before performing any yoga postures.

Benefits of Pregnancy Yoga for Normal Delivery

Yoga has immense health benefits for a mother-to-be, and it helps in normal delivery, too. Here are some benefits of yoga for normal delivery (2):

1. Helps in labour: Yoga not only helps improve the overall health of the mother, but it is also excellent for foetal development. Yoga also helps in increasing muscle strength and energy that aids vaginal delivery.
2. Helps in relieving pains: As the pregnancy progresses, you may experience back pain, headaches and other pains. Yoga helps in easing pains through proper blood circulation, better muscle strength, and improved breathing techniques.
3. Helps in getting good sleep: Yoga reduces stress, anxiety and pain, thus relaxing the mind and body. Practising yoga helps you sleep better.
4. Helps in building stamina: Yoga helps you build stamina, which may be required during the labour in case of long labour hours.
5. Helps in better birth position for your baby: Yoga helps in improving the flexibility of pelvic muscles and bones and aids in ensuring the best birthing position of for the baby.

10 Effective Yoga Poses During Pregnancy for Normal Vaginal Birth

We shall discuss various yoga asanas for all three trimesters that may prove to be beneficial for the expecting mother to have a normal delivery:

Yoga Poses During the First Trimester

You may do almost all basic yoga poses in the first trimester of your pregnancy. But it is very important to pay attention to the needs of your body. If you feel tired, lethargic, or are unable to perform yoga, then you should not push yourself. Following are some of the yoga asanas that you may do in the first trimester:

1. Virabhadrasana or the Warrior Pose

These asanas help in strengthening back, thigh, shoulder and arm muscles (3). This asana also helps in increasing stamina.

2. Vrksasana or the Tree Pose

This asana helps in conditions such as heartburn. It also helps to improve posture and relieve back pain.

3. Utthita Trikonasana or Extended Triangle Pose

This asana helps stretch the hips, hamstring, and groin muscles. It also relieves stress and backache. Utthita Trikonasana also helps improve digestion during pregnancy.

Yoga Poses During the Second Trimester

By the second trimester, the pregnancy bump starts to show. In most cases, the morning sickness goes away by this time. Following are some of the yoga poses for normal delivery that you may practice in your second trimester:

1. Vajrasana or Thunderbolt Pose

This asana is very effective in improving digestion. It is also effective in keeping other stomach-related problems in pregnancy at bay.

2. Tadasana or Palm Tree Pose

This asana helps in strengthening the spine and maintaining good physical and mental balance.

3. Manjari Asana or Cat Pose

This asana is extremely beneficial for the reproductive system. It also helps in bringing flexibility to the shoulder, spine and neck.

Yoga Poses During the Third Trimester

Yes, you can perform yoga in the third trimester for normal delivery. In the third trimester, various yoga asanas help prepare for labour and birthing. Here are some asanas that you may do in your third trimester of pregnancy:

1. Poorna Titli Asana or Butterly Pose

This asana helps in relieving fatigue from the inner thighs and legs.

2. Ardha Titli Asana or Half Butterfly Pose:

This asana is very good in loosening hip joints and this helps during the delivery process.

3. Supta Udarkarshan Asana

This asana is very beneficial for getting rid of-of constipation and it also gives relief from any strain or stiffness in the back.

4. Utkatasana (Chair Pose)

This asana is very good to use for strengthening the thigh and pelvic muscles.

Precautions to Take While Doing Yoga During Pregnancy

Yoga provides immense health benefits to a woman during pregnancy. However, it is equally important to exercise caution while performing various yoga asanas. Here are some normal delivery yoga tips that you should remember while doing yoga in pregnancy:

• You must practice yoga in consultation with your doctor.
• It is very important to practice yoga asanas and various breathing techniques correctly.
• You should not practice lying down yoga postures that require you to lie down after your first trimester is over.
• You should also refrain from holding your breath for longer durations.
• You must exercise caution while doing balancing yoga postures.
• It is recommended to pay attention to your body’s nutrition and hydration needs before and after the session of yoga.
• You should wear comfortable clothes for yoga.
• You should refrain from over-stretching.
• You should rest after the yoga session.

FAQs

1. What yoga asanas should be avoided during pregnancy?

Hot yoga, abdominal yoga that includes crunches or planks, breathwork like kapalbharti, inversions, deep backbends, like upward bow pose, and asanas that include deep twists should be avoid throughout the course of pregnancy (4).

2. Can yoga affect the mood?

Yes, several studies done on yoga during pregnancy have revealed that when pregnant women start doing yoga early in the pregnancy, it can help reduce depression. It also reduces physical pain and discomfort, ultimately improving the quality of life (5).

Yoga has many benefits during pregnancy. It not only keeps the would-be-mother healthy through pregnancy but is also beneficial during labour. However, you must seek medical guidance before performing or practising any yoga asanas.

References/Resources:

1. Yoga in pregnancy; Tommy’s; https://www.tommys.org/pregnancy-information/im-pregnant/exercise-in-pregnancy/yoga-pregnancy

2. Yoga for Pregnant Women; The Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-for-pregnant-women

3. Pregnancy Yoga Poses For The First Trimester; The Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/pregnancy-yoga-poses-for-the-first-trimester

4. Yoga Poses You Shouldn’t Do Whilst Pregnant; International Forum for Wellbeing in Pregnancy; https://www.ifwip.org/2018/08/18/yoga-poses-you-shouldnt-do-whilst-pregnant/

5. Yoga in pregnancy: Many poses are safer than once thought; Harvard Health Publishing; https://www.health.harvard.edu/blog/yoga-in-pregnancy-many-poses-are-safer-than-once-thought-201512298898

Also Read:

Butterfly Exercise during Pregnancy
Pelvic Tilt Exercise While Pregnant
Weight Lifting While Being Pregnant
Exercises You Should Avoid When Pregnant