The benefits of Vakrasana yoga pose for pregnancy are the enhanced spinal flexibility and improved functioning of the abdominal organs and muscles. It also stretches legs, hands and neck muscles.
The Vakrasana Yoga psoe for pregnancy technique
- Sit erect with legs stretched heels together.
- Place the palms by the side of the buttocks and facing the ground. Sit erect so that the spine is at right angle to the ground.
- Now bend the right knee and place the right foot by the side of the left knee.
- Straighten and turn the waist towards the right side.
- Using your left hand, catch hold of the right big toes.
- Move your right shoulder back and place the right palm in the line of your right leg but away from the body, so as to keep the spine erect yet twisted.
- Keep your face relaxed, with natural breathing. Hold this final posture as long as is comfortable.
- It recommended holding the final pose for 1/2 min – 3 min.
- Return back to the original position by bringing your hands one by one to original position and straighten your right leg.
- Repeat on the other side.
- Repeat 2 -3 times
This yoga postures strengthens the neck muscles and increases the flexibility of the shoulder and hip joint. It makes the spine elastic and tones the spinal nerves. Various Yoga Dvds are available for practicing yoga at home.
Yoga asana for pregnancy – Utkatasana (Chair pose)
Utkatasana strengthens the thighs and ankles, while toning the shoulders, hips, buttocks and back. Practicing Utkatasana builds endurance and stamina, while toning the nervous system. It also tones digestive organs, kidneys and heart. This improves your overall health, posture, endurance, balance and confidence.
The Utkatasana Yoga posture technique for pregnant women:
- Stand with your feet hips-width apart or as far apart as necessary for balance.
- Inhale and raise your arms above your head. The raised arms should be perpendicular to the floor with palms facing one another at shoulder distance apart.
- Exhale as you bend your knees and bring your thighs as parallel to the floor as they can get.
- For making the exercise little lighter, reach your arms out in front of you, palms facing each other or the floor, or bring your palms together at your chest into a prayer-like position.
- Keep your tailbone tucked in and relax your shoulders down. Hold the pose, focusing on your breathing, for as long as is comfortable. Use the help of the floor or wall for proper balancing.
- Inhale and press down into your feet, come back up to the standing position, keep your hands together in front of your chest.
- To create long, even breathe use Ujjayi breathing.
- Repeat 2 -3 times
Chair pose is very challenging and is a good leg and back strengthening pose during the early days of pregnancy, as it prepares the body for the extra weight to carry. As pregnancy progresses, the hormone relaxing will loosen your ligaments and make balance more challenging.