Experts share Yoga Asanas for Pregnant Women

When actor and momtobe Anushka Sharma posted a photograph of her successfully nailing Sirsasana or the headstand yoga pose last week it created quite the stir on social media For Sirsasana which I have been doing for many years I ensured that I used the wall for support and also my very able husband supporting my balance to be extra safe This was also done under the supervision of my yoga teacher Eefa Shrof who was virtually with me through this session Sharma wroteVirat Kohli helps wife Anushka Sharma do the Sirsasana PicInstagramFor the many out there who were inspired by Sharma to practise yoga during pregnancy we reached out to celebrity yoga experts Ira Trivedi and Payal Gidwani Tiwari to share a trimesterwise guidebook on how to take it forward safely keeping all restrictions in mindThe first trimesterWhat you should or shouldnt attempt in the initial stages of pregnancy highly depends upon your yoga experience emphasises Trivedi Avoid rigorous or unsupervised workouts since the chances of miscarriage in the first trimester are very high It is common for experienced yogis to even attempt headstands But if you are a basic yoga practitioner who has been doing it a couple of times a week for a few years basic stretching and light movements are beneficial in the first trimesterIra Trivedi celebrity yoga expert and authorBreathing can play an important role in alleviating stress she adds Avoid the stomachthumping Kapalabhati and focus on Anulom vilom The alternate nostril breathing technique will help you deal with morning sickness fatigue and nausea Another safe routine to follow during this trimester is the Sukshma Vyayam As the name suggests it consists of gentler and simple yoga exercises for beginners The sevenminute routine involves sitting in a comfortable posture Repeat most of the steps for 15 secondsgtgt Start by massaging your head and scalp with your palms on either side of your head to facilitate blood circulation to the brain gtgt Pinch your eyebrows next using your thumb and index finger gently gtgt Roll your eyes clockwise and anticlockwise Shut your eyes tight and open them wide gtgt Pull your ear lobes downwards and hold it Then move it clockwise and anticlockwise gtgt Run your pointer middle and ring finger from the jawline to the chin and massage your cheeks You may keep your mouth open gtgt Open and close your jaws 10 times gtgt Rotate your neck clockwise and anticlockwise gtgt Rotate your head similarlygtgt End by vigorously shaking your hands off for two minutesSecond trimester onwardsTo strengthen your spine and alleviate back pain as the weight of the baby grows rapidly you can also experiment with the simple standing and seating postures quips the expertPayal Gidwani TiwariFor example Konasana also known as the angle pose involves side stretching of the body and spine Another pose could be Veerbhadrasana or the warrior pose which requires the practitioner to be in a lunge position While your knee is kept forward at a 90degree angle the back toes are at a 45degree angle It strengthens your arms shoulders thighs and back musclesShe also recommends Trikonasana which requires you to extend both arms with your legs spread apart and your one foot turned at a 90degree angle You then bend your upper body towards the lead foot While your one arm reaches towards the ground the other is faced towards the skySeated asanas like the Vakrasana which involves a simple spine twist or the Bhadrasana or butterfly pose can also be practised she adds For butterfly pose you join your feet with your toes and soles touching You use your hands to grasp your toes and pull them toward the pelvisParvatasana mountain pose is also recommended Here your legs are on the ground in padmasana or lotus pose your upper body is stretched upwards and your arms are over the head and palms pressed together resembling a mountainYogic nidra and Shavasana are a must for women performing prenatal yoga she adds While Shavasana involves lying on your back comfortably like a corpse Yoga nidra or yogic sleep is a powerful form of meditation where you rest in shavasana and practice systematic meditationLog on to yogloveinChecklistgtgt Payal Gidwani Tiwari warns expecting mothers against replicating what they see on social media without guidance If you have been practising yoga for three to four years you can continue with light postures if your gynaecologist advises it But if you are new to the discipline pregnancy isnt the time to experiment Just go on walks instead she saysgtgt The first trimester is crucial Avoid exercising in that period Once your uterus is strong enough you can perform basic postures and freehand exercises Trikonasana Setu Bandhasana or simple leg lifts are advisablegtgt In the final trimester practice breathing techniques and poses that involve squats and keeping your feet against the wall They ease swelling in the feet and prepare you for labourKeep scrolling to read more newsCatch up on all the latest 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