The Bhadrasana (Butterfly pose) stretches and tones the muscles along the inner thighs, perineum, pelvis, abdomen and neck. It restores elasticity to hips, ankles and knee joints.
The Bhadrasana Yoga posture technique – How to perform Bhadrasana (Butterfly pose)
- Sit down and stretch your legs forward.
- Bring your feet towards you by bending your legs so that your heels get closer to the body.
- By holding your toes with your fingers, draw your feet closer to the perineum.
- Try to keep both the knees on the ground, but don’t exert yourself too much.
- Keep your spine erect throughout the asana.
- Move your body forward to place your forehead on the floor.
- Hold the asana tightly, inhale and exhale deep gentle breaths.
It is not advisable to practice Bhadrasana after six months of pregnancy. With so many Yoga Dvd’s available, you can pick the best ones.
Yoga asana for pregnancy – Parvatasana (Mountain pose)
Parvatasana improves body posture and gives relief to backaches. This asana is an effective yoga practice for stress relief.
The Parvatasana Yoga posture technique:
- Sit on the mat in padmasana or ardhapadmasana.
- Sit straight, inhale and raise your arm joining your palms in ‘Namaste’ position.
- Keep your elbows straight and hands near to your ears.
- Hold for a few seconds, exhale and come back to normal position again.
- Repeat 2-3 times.
Parvatasana renders several benefits, like mental and physical relaxation, strengthening of muscles mainly shoulder, back and neck muscles.
Every yoga exercises should be followed by relaxation or meditation sessions. Meditation technique is as follows:
- Sit with your legs crossed and stretch out your hands on the knees.
- Join the forefinger and the thumb of each hand while stretching out the rest of the fingers.
- Close your eyes, inhale and exhale slowly and gently without holding your breath at any point.
- Repeat 2-3 times.
Once this meditation is over, it is natural to feel drowsy, which is a good sign and will provide you a sound sleep.
Yoga asanas for pregnancy : Bhadrasana (Butterfly pose) – Safety measures
- Balancing exercises have to be done with utmost care.
- Mothers with other health issues like asthma and heart problems should not hold or suspend breath during pranayamas/asanas.
- Avoid asanas which put pressure on the abdomen or lying down on the stomach. Also avoid over stretching exercises in the last trimester of pregnancy.
- Time duration of the Yoga asanas should be according to the comforts of the practicing person.
- It is advisable to seek medical advice before starting Yogasanas