Prenetal Yoga: Doctor shares dos, dons and trimester-friendly asanas for a safe practice

Pregnancy brings many mental, physical and emotional changes, from inflamed ankles and nausea to discomfort and mood. Among all these changes for a overall relief, many women turn to yoga for a soft yet powerful practice that helps support the mind and body. Dr. Sonu Taxak, Director and Senior IVF advisor in yellow fertility, shared with HT lifestyle how yoga provides physical, emotional and mental support during pregnancy.

In addition, Dr. Sonu also explained how yoga helps in supporting health during pregnancy. He said, “As the body prepares to support the new life, yoga can be a powerful companion through this journey by offering emotional balance, better circulation, and better sleep. For women who have imagined through IVF or have a high-risk pregnancy, yoga, cool and provides a sense of connection.

Also read: Yoga for high -risk pregnancy: Doctors share what to practice and what to avoid

Dr. Sonu Taxak shared a detailed guide with us, in which all important dos and dons were covered with suggestions for yoga asana for each quarter:

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By following some simple techniques and habits, prenatal yoga can be made safe.

• Consult first: Before stepping on the mat, talk to your maternity specialist or reproductive specialist, especially if you have imagined through supporting methods such as IVF or have high -risk pregnancy.
• Choose the right instructor: Proper yoga is not regular yoga. This requires an understanding of trimmers-specific requirements and physical changes. Always work with an instructor certified in prenatal yoga that can safely guide you through each step.
• Breathing priority: Gentle breathing techniques such as Enulom Antonyms or Ujjay Breathing improve the flow of oxygen to the child and reduce anxiety. It is particularly valuable in IVF pregnancies, where the level of stress may be high. Pranayama also promotes emotional welfare.

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Some precautions need to be followed to ensure safety of pregnancy. So to know what to do, it is as important as to know what to practice.

• Leave the inverse and deep twist: Poses such as headstand, shoulder stand, or full wheels are not a strict. They can irritate blood flow to the uterus and increase the risk of injury.
• There is no flat back after the first quarter: It can compress the major blood vessels, reduce the baby blood circulation.
• Do not overdo: Pregnancy is not the time to increase flexibility or keep pose for long periods. Avoid competitive or highly acute practice.
• Avoid hot yoga: High temperatures can cause dehydration and fetal crisis.
• Never ignore the inconvenience: Any physical discomfort, breath or pelvic pain during yoga should be taken seriously and follow with your doctor.

Trimestar -friendly posture:

Each quarter brings its own set of challenges, so not all yoga asanas can be practiced. It is important to modify your pose with a trimster-specific requirements.

• First quarter: Gentle pose such as cat-cow, butterfly posture, and seated stretch improve blood flow and relieve fatigue.
• second quarter: Try a modified warrior currency, supported tree pose, and pelvic inclination to strengthen asana and core.
• third quarter: Focus on supported poses such as side-leaving savanna, gentle stretching and breathing exercises.

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.