Yoga classes in the last month of pregnancy are bloody. Top asanas for pregnant women

15.12.201927.05.2017

Pregnancy is not a disease and its onset does not mean that you should give up physical activity and yoga classes.

Yoga during pregnancy can help maintain and even increase energy, help you relax and be adequately aware of changes in your body as your baby grows.

Exercises

Before moving on to yoga practice, read important rules:

Get your doctor's approval. Specify the degree and type of possible load corresponding to your current condition.

Avoid overvoltage. Once you're pregnant, your body starts producing a hormone called "relaxin" which, as the name suggests, helps relax the ligaments, allowing the baby to pass through the birth canal. This affects not only the pelvic region, but also your entire body.

Alert the instructor. If you have already practiced yoga before pregnancy - notify your instructor of your position (who should adapt the practice to your condition) or go to a specialized prenatal yoga class. If you practice on your own at home, carefully study all the instructions for practicing for pregnant women.

Be sure to drink water. Hydration is especially important during pregnancy, as dehydration can be dangerous for you and your unborn baby.

If you do not practice at home, but in yoga classes (especially in general, non-specialized ones), try to be closer to the exit so that you can leave the class at the right time.

Note that at different periods of pregnancy, the female body experiences different needs in the mode of physical activity and rest.

So, for example, in the first trimester (yoga for pregnant women 1 trimester), a pregnant woman needs to ensure proper rest and relaxation, so it is better to devote time to pranayama and meditation, as well as light yoga asanas.

During the second trimester (pregnancy yoga 2nd trimester), pregnant women need to move as much as possible, strengthen the body and back, develop the hip joints, so more attention is paid to asanas aimed at achieving these goals.

Starting from the third trimester (yoga for pregnant women, 3rd trimester), it may be more difficult for a pregnant woman to practice asanas already familiar to her, therefore, auxiliary equipment or materials at hand (pillows, bolsters, blankets, etc.) are used to maintain the body during practice (pillows, bolsters, blankets, etc.), paired yoga is also recommended.

during pregnancy, any asanas are performed slowly and smoothly, without sudden movements, without excessive load;

focus on static positions, thanks to which blood circulates better in the pelvic organs, the spine and muscles are strengthened;

inverted postures are useful for the unborn baby, thanks to which it is more correctly located in the womb;

pay attention to stretching exercises for the lower extremities - the risk of injury during childbirth is reduced.

3 useful poses

Can't do

If you have not done yoga before, then you need to be especially careful about training so as not to create additional stress for the body. In any case, the load is increased gradually. Pregnancy for everyone proceeds individually, and not a single instructor and no recommendations are able to foresee everything. Therefore, if the slightest pain occurs during the practice, stop the exercise.

Pregnant women, especially during primary gestation, have a whole bunch of questions. One of them - exercise stress, is it permissible during this period and will yoga harm mommy?

The opinions of experts on this matter are as follows - yoga during this period will not only do no harm, and will help to prepare well for childbirth, and after that it will ensure a quick recovery of the figure that was before childbirth.

Benefit

Initially, we note that yoga during gestation differs significantly from exercises for the usual state. Position exercises involve the use of additional devices that can facilitate asanas and are mainly aimed at:

be able to control their own emotions;
be able to ;
maintain excellent physical form.

In turn, all of the above has a positive effect on the state of the psyche of a pregnant woman.

Even if previously a woman had no experience in such exercises at all, she will help to freely perform the exercises, it will not be difficult for her, so classes are allowed to start at any stage, but the trimester must be taken into account when performing.

Contraindications

Before classes, you need to consult with the doctor leading the pregnancy, if you have any contraindications. If you find them, tell the coach about it and he will select exercises that will not harm you or the baby.

Yoga classes are contraindicated while waiting for a baby with:

the presence of miscarriages in your history;
the doctor’s ban, which is justified by the threat of miscarriage or the poor condition of the mother.
polyhydramnios;
the presence of concomitant somatic diseases;
severe course of pregnancy;
early, severe toxicosis, accompanied by weight loss;
the presence of bleeding;
dizziness, tachycardia;
last week of gestation.

If you have these reasons, you should not endanger health - both your own and unprotected babies. Wait for the birth of the baby, after which you can do it.

Features of yoga when embroidering

For a better understanding of how yoga intended for "pregnant women" differs from the usual one, it should be noted that this type of activity originates from the culture of the Indians, where a complex of such practices is involved - physical and spiritual. All of them together aims to achieve balance and complete harmony with nature.

The waiting state of the baby is the most appropriate moment. so that a woman dares to learn to perceive a new position for herself and at the same time be in harmony with herself.

The yoga option for women in the position is lightweight, it completely excludes poses that could cause any harm, moreover, due to correct postures she gradually and very smoothly prepares the body for the upcoming birth.

In yoga, increased attention is paid to breathing, if it is correct, then the fetus fully develops and is saturated with oxygen. Each of the trimesters of gestation has a special set of exercises.

An experienced and competent instructor will ask a woman about such things before class:

whether she had experience with yoga before pregnancy;
does she have any contraindications;
How is the pregnancy going?

It's not curiosity, but important information to develop a program based on the state of health of the pregnancy and on the level of its preparedness.

Practice regularly. Rare classes can even contribute to the deterioration of the condition of the woman in labor, since the load in this case will be stressful.

For yoga practitioners, it should be noted earlier that during the gestation period, the following rules should be followed:

Exercising on a full stomach is undesirable, empty your bladder before exercising.
Breathing exercises are recommended to be performed in sitting position, on the chair.
Recommended for asanas Additional materials. It can be a roller, a blanket.
The movements should be smooth, the position should be changed carefully. Sudden movements can adversely affect your condition.
Asanas that provoke pressure on the abdomen or discomfort should be eliminated immediately. Also prohibited are poses, the implementation of which involves backbends.
If during training the child becomes very active, then the lesson should be stopped. When the child is re-active during the lesson, track which poses are uncomfortable for him and do not perform them anymore.
Feel severe fatigue and stress, stop exercising. You should not overdo it, classes should in no case exhaust you.
Try to limit the healing poses in the third trimester, or reduce the time spent in such poses. This is necessary because this position provokes bending of the vena cava and the blood does not circulate so well, and this can affect the condition of the baby and the well-being of the mother.

In the early stages of gestation yoga:

helps eliminate drowsiness;
helps to reduce the manifestations of toxicosis (dizziness, headaches, nausea) and pain in the lower abdomen;
perfectly helps to eliminate fear, apathy and a feeling of some kind of weakness.

in addition, both the physical state and the emotional state will be stabilized. Indeed, during this period, the main emphasis is on breathing, which is aimed at relaxation, at a gradual awareness of the situation that has come.

The woman is learning

relax, while getting harmony;
mastering the breathing technique that will be needed during childbirth;
from the very beginning of gestation, a woman will be able to follow own weight;
will prepare his own body for labor activity, having learned how to properly unload the muscles and spine, which will make it possible to get rid of the fatigue that has arisen.
Learn to breathe properly, and this will ensure a good saturation of the whole body with oxygen, the child will be protected from hypoxia.

The best option is yoga nibra. But if there are some circumstances in the early stages of pregnancy, such activities may be prohibited, especially if you have not previously had any experience in yoga.

This period of pregnancy is considered active. All unpleasant symptoms and sensations have passed, and in the normal course of the process, it is recommended to move more, establish contact with the baby and accumulate energy and strength. During this period, it is necessary to initially take into account the feeling of comfort and convenience of the baby. The exercises performed should be only in favor and for pleasure. It is recommended to use special rollers, partner support is also acceptable.

Attend classes systematically and keep in mind that they should not be long.

Third trimester and yoga

During this period, the main task is to master the breath and relax. The entire period is spent on preparing for future childbirth and rest, because of the large tummy, certain asanas are excluded. To make the rest of the exercises easy to do, use helpers such as rollers, blankets and pillows.

In the last trimester, you need to exclude asanas:

which are performed in strong inclinations and twisting;
performed on the stomach lying;
some of the inverted;
in the supine position.

Perform other exercises very smoothly. At this stage, standing positions will be most useful, which help stabilize the hormonal background.

Correct exercise and regular exercise:

provide increased elasticity of the muscles of the pelvic region;
eliminate many unpleasant symptoms - constipation, nervousness, tension in the lower back, poor blood circulation;
to teach to have control over their own psycho-emotional background.

If attending group classes is not very convenient for you, you can watch video instructions, there are many of them.

About ten years ago, yoga while expecting a baby was out of the question. It was contraindicated. Today, almost no one has any doubts that it is only useful.

Today there are enough grounds to assert that in cases where a man and a woman fail to conceive and give birth to a child for a long period of time, the main reason for this with a 30-40% frequency of cases lies in female infertility. Performing yoga helps eliminate physiological causes, helps to overcome psychological problems and improve hormonal levels in a woman's body.

Yoga when planning pregnancy is useful primarily because one of its fundamental principles is the practice of exercises aimed at mastering special techniques to achieve relaxation. It is no secret that a woman in an effort to realize her function of motherhood, due to long trips to doctors, various diagnostic measures and tests, is in a stressful state. It happens that such a desire turns into a real idea fix, but you also need to be able to relax. It is during this period that yoga is most appropriate.

In addition, thanks to her, a woman planning a child is able to find peace of mind. Performance special exercises- postures (asanas) and pranayana - breathing practices provide gentle stimulation of the secretory glands and internal organs, including the female reproductive system.

In addition to yoga classes in general orientation groups, a specially developed technique for women, which is called "yoga for conception" or "hormonal yoga", can promote conception. However, it should be noted that it should not be considered as a full-fledged alternative and a reason for refusing hormonal procedures if necessary.

The authorship of yoga for conception belongs to the Brazilian psychologist Dina Rodriguez. The three pillars on which this practice stands are: a set of movements characteristic of the techniques of various yoga directions; special system of breathing exercises; disclosure and strengthening by a woman of the energy potential of her body. The above combination of principles allows us to attribute this type of yoga to the types of gymnastics, which are quite dynamic, and at the same time accessible to beginners, even without proper experience. The beneficial effect of it is to stimulate and optimize the processes of hormonal secretion, activate metabolism and improve blood circulation in the body.

Yoga when planning pregnancy, as you can come to the conclusion, has considerable benefits for physical condition female body. It is a factor contributing to the overcoming of various psychological blocks by a woman who wants to become a mother. After all, the practice of yoga helps to overcome stress, precisely because of which hormonal disruptions often occur that can prevent conception.

Contraindications to yoga during pregnancy

Contraindications to yoga during pregnancy, for all that this species physical exercise is seen as more preferable than other more active classes sports during this period are still available.

In particular, if a woman, before she became pregnant, sport was not one of the main components of her lifestyle, it is required to join yoga gradually, observing all possible caution. This is especially relevant for the first trimester of gestation, when those organs that are of vital importance begin to form in it.

It is unacceptable to record a pregnant woman in a group in which “traditional” yoga is practiced, for everyone. The complex of yoga classes for pregnant women does not contain a number of asanas that could be potentially dangerous for women in this condition. Excluded are, for example, postures with excessive backbend, prone positions, assuming a closed twisted position, etc.

Yoga is contraindicated for those pregnant women who are diagnosed with polyhydramnios, there is an increased likelihood that a miscarriage may occur.

With an increased tone of the uterus, it is allowed to start classes only after consulting a doctor.

A medical consultation should also certainly precede the start of visiting yoga studios with the existing excess production of some particular hormone.

Many asanas are made unacceptable for various diseases present in the chronic stage, and high blood pressure.

Yoga classes should be stopped when no more than 3 to 2 weeks remain before the day of the expected expected resolution of childbirth. This, however, is not a categorical strict requirement, and it all depends on the general well-being and health of the pregnant woman by this time.

A woman's meal before she starts classes should take place no later than 3-4 hours before.

If, during the performance of a certain asana, any discomfort is observed, this should cry out for the need to immediately leave it.

So, as it is clear from everything we have considered, there are some contraindications to yoga during pregnancy. Therefore, in order for such classes to be fully useful for the expectant mother and baby, and to eliminate the risk of all kinds negative consequences consultation with a medical professional is required. Especially if you decide to practice asanas on your own, at home.

yoga in early pregnancy

If, as a result of a consultation with a doctor, no categorical contraindications or any other obstacles are identified, the expectant mother can go to a special class for registration, where yoga classes in the early stages of pregnancy are held with an instructor who has the necessary knowledge and experience working with pregnant women. If it is impossible to practice yoga in such ad hoc groups a regular women's yoga class is allowed. In this case, the woman is required to inform the coach that she is “in position”.

In the classical practice of yoga, no significant restrictions are made in connection with early pregnancy. Most of the asanas are considered safe to perform, with the exception of those in which it is necessary to strain the muscles of the abdomen and back in its lower section. How is it typical for the Boat Pose - Paripurna Navasana, or in the Sitting Forward Bend Pose - Pashchimottanasana, etc.

Inverted asanas are included in the number of permissible during classes solely on the basis that their performance was mastered by a woman before pregnancy occurred. Even though they, and most notably the Headstand - Salamba Sirsasana, are very helpful in planning conception and during pregnancy itself, it would hardly be a wise decision to start learning them during this period.

In order to prevent the fertilized egg from moving out of the uterus, yoga classes should exclude jumping transitions.

Thus, yoga in early pregnancy suggests the opportunity for a woman to start practicing according to a specially adapted program, being still in the first month. If you have any health problems or complications, you must first visit a medical specialist to consult with him about the possibility of such physical activity.

Yoga in the first trimester of pregnancy

Yoga in the first trimester of pregnancy is one of the simple and useful ways to cope with many of the negative manifestations of the symptom complex, the occurrence of which is accompanied by early childbearing. Decreased appetite, or, conversely, insatiable hunger, indigestion, bouts of nausea, back pain, swelling of the legs. And this is against the background of a sudden sharp change in the psycho-emotional state of a woman, increased sensitivity, a state of general loss of strength, and excessive fatigue. The reason for all of the above is a change in the hormonal balance and the restructuring of almost the entire body, its organs and systems in order to provide the necessary conditions for the development of a new life in it.

Therefore, it is natural that the life of a pregnant woman moves to a slightly different level, with more measured rhythms, and it is required to treat your body with great attention, help it perform this new function for it, especially if the pregnancy is the first. The expectant mother needs to concentrate, focus on her inner world.

A wonderful assistant in this matter can be the practice of yoga with simple, restorative postures.

There are a number of features that distinguish yoga classes for pregnant women during the first trimester. In particular, only during that period it is allowed to perform asanas in which it may be necessary to lie on the stomach. They do not pose any threat to the child, while he has not yet become large enough in the process of intrauterine development. In the future, as the fetus grows, such asanas become unacceptable. In the event of the least discomfort, they should be discarded. Asanas in the supine position, according to many medical specialists, should be practiced as soon as the second trimester of pregnancy comes. Their implementation can be an alternative to asanas performed in the first trimester on the left side. For greater comfort and in order to provide support for the body, they resort to the use of rollers and rolled blankets.

Yoga in the first trimester of pregnancy, subject to the necessary rules and principles of training at this stage of childbearing, will provide a positive result for both women who are already quite experienced, and for those who are taking their first steps in this healing practice.

yoga poses during pregnancy

Yoga poses during pregnancy that can be performed are as follows.

Warrior II or Virbhadrasana II strengthens the legs, gives them flexibility and helps relieve cramps in the muscles of the thighs and calves. It also makes the back muscles more flexible, it has a tonic effect on the organs in the abdominal cavity.

Performing the Dove asana or Eka Pada Rajakapotasana I leads to a significant improvement in blood circulation in the genitourinary system of a woman, and in addition, it improves the activity of the endocrine glands: thyroid and parathyroid, pancreas, ovaries. Through the regular practice of this asana, the flexibility of the spine is developed.

Trikonasana - the Triangle pose provides better blood flow in the head, trains stretching of the back muscles in its lower part, helps to stretch the muscles and relax the arms and legs, shoulders, and back. When it is performed, the calf and thigh muscles. By practicing the asana Triangle, it becomes possible to get rid of lower back pain and increase the flexibility of the back. The beneficial effect also lies in improving appetite, promoting the digestive process, and in addition, this posture prevents constipation.

When pregnant women perform Ardha Chandrasana, the Crescent pose, the entire leg muscles and lateral muscles of the body are involved in this process, the lower back and abdominals are also involved. As a result, tendons in the popliteal region and ligaments in the groin are stretched, coordination of movements improves. Thanks to this asana, there is also an improvement in digestion, it also helps to neutralize stress.

When a woman takes Baddha Konasana (Bhadrasana) - the pose of the Bound Angle, as a result, the activity of the internal organs in the peritoneal cavity is stimulated. There is a tonic effect in relation to the kidneys, functioning improves of cardio-vascular system. Pregnant practitioners of this asana can get rid of depression, the degree of anxiety decreases, and it helps to reduce fatigue. It is recommended to regularly perform Bhadrasana until the onset of childbirth, as this may be a factor facilitating the birth process.

With the onset of late pregnancy, the performance of the pose Cat - Cow Marjariasana - Bitilasana provides an increase in the elasticity of the spinal muscles. It helps to reduce the load of the uterus with the fetus inside on the spinal column. As the moment of delivery approaches, it helps the baby roll over into correct position, that is, head down.

Yoga poses during pregnancy, offered to a woman during this period, are able to help establish hormonal balance, reduce the severity of negative phenomena developing in the body of the expectant mother, and greatly contribute to the fact that childbirth occurs naturally.

Yoga during pregnancy is a whole system of preparation for childbirth. Yoga classes are very useful for pregnant women due to the following factors:

Having mastered breathing according to the yoga method, it will be possible to confidently control breathing during contractions, since breathing exercises yoga is most consistent with proper breathing during childbirth. Proper breathing increases the oxygen supply to the child and mother by 30% and helps to avoid possible hypoxia in the child.
Yoga will help you find psychological comfort and inner balance, get rid of emotional stress, depression, anxiety - frequent companions of pregnancy. Yoga classes will make the future baby more balanced and calm, and his psyche more stable, since during classes there is communication between mother and child.
Yoga allows you to optimally prepare the body for the upcoming birth, strengthening muscle corset spine and thereby eliminating back pain, increasing the elasticity of muscles and ligaments pelvic floor improving stretch. Yoga classes contribute to the correct location of the fetus, which greatly facilitates the course of childbirth and prevents ruptures.
Yoga strengthens the immune system, stimulates the work of many body systems: cardiovascular, nervous, endocrine, digestive, excretory, which ensures the successful course of pregnancy and eliminates such unpleasant consequences as toxicosis, edema, varicose veins veins, hernia, constipation, excessive weight gain, and also contributes to the quick and easy recovery of the body and figure after childbirth.

Rules for practicing yoga during pregnancy

Do yoga like everyone else exercise needed regularly. Non-systematic and short-term stress during pregnancy is harmful, it is stress for the body, which can lead to undesirable consequences.
You can practice yoga from the first weeks (if you didn’t practice yoga before pregnancy). Those who have practiced yoga before can perform the usual set of exercises and switch to “sparing” from 3-4 months. You can do it throughout your pregnancy if you pay attention to your health from the very beginning of pregnancy.
You can not exercise with a full stomach and bladder. You need to eat 1.5-2 hours before class. But you can have a snack with some light food (banana, apple, pear, yogurt, drink green tea) 20-30 minutes before training.
During classes, you should carefully monitor your well-being and, if any discomfort occurs, immediately exit the pose. The abdomen in any position should be free and relaxed. Watch the baby's reaction to the performance of certain asanas. If he protests against certain postures, obey.
Yoga for pregnant women differs from the usual one in that the inner message for classes is radically changing: from complete dedication and striving for maximum intensity of the pose to gaining inner harmony and attentive attention to your feelings.
Attitude towards work is important. If the motivation is: "I have to, because it is necessary", it is hardly worth waiting for serious results. You can practice yoga only with a positive attitude, it requires not so much physical investment as emotional and energy.
You can not overstrain, you should avoid jumping, shaking, bending forward, sudden changes in body position. You need to get up and lie down smoothly, all poses in a standing position should be performed with support.
It is best to engage in special groups under the guidance of an experienced instructor, especially if you are worried about toxicosis, drowsiness, fatigue. The practice of yoga helps to cope with these problems. If it is not possible to attend classes for pregnant women, you can attend regular classes, having warned the instructor about your situation. If jumps are observed blood pressure or increased tone uterus, classes should be suspended and a decision should be made to continue them, in consultation with a doctor and an experienced yoga instructor for pregnant women.

All postures that put pressure on the abdomen should be avoided. These include asanas that involve intense twisting of the torso. By the second trimester, all postures performed in the prone position are excluded.

During pregnancy very inverted postures recommended(Sarvangasana, Halasana, Shirshasana, bridge and half bridge), they normalize hormonal balance. On the days of menstruation, these asanas are not performed, but during pregnancy they are mandatory. Inverted poses are useful to include in classes throughout pregnancy.

In all poses where the legs are joined together (Dandasana and inverted poses), the feet should be separated by the width of the pelvis. In the second and third trimesters, deep forward bends should be avoided.

Increased attention should be paid to asanas that promote disclosure hip joints, stimulating blood supply in the peritoneum and pelvic organs. Do Moola Bandha, not only during Pranayama and Asanas, but at every opportunity.

As for Pranayama, it is better to do it in a sitting position on a chair or reclining and perform only simple options like Ujjaya and Viloma.

Sitting and supine postures such as Baddha Konasana and Supta Baddha Konasana as well as Viparita Karani Mudra can also be practiced throughout pregnancy. They increase the space between the pelvis and the diaphragm, making it easier to breathe and improve overall well-being.

In the second and third trimesters, it is good to include standing postures (holding on to a support) in your classes. They help control weight, reduce the likelihood of convulsions and edema, improve the blood supply to the fetus, and heal the spine.

It is strictly forbidden throughout pregnancy to do backbends lying on the floor (Shalabhasana), complex balances (Bakasana), closed twists (Marichyasana III) and abdominal poses (Navasana).

You need to be especially careful in the 12-14th week of pregnancy, as hormonal changes take place at this time. During this period, only postures in the supine position and inverted positions should be included in the complex.

Sufficient attention should be paid to the development of relaxation skills (include contrast exercises, Shavasana, visualization in classes).

Utkatasana

Stand up, heels together, toes apart. Squat deeply, balancing on half-toes, knees look to the sides. Connect the palms in front of the chest, but it is better to take hold of any support with one hand. This pose strengthens the leg muscles and improves blood circulation in the pelvic area.

Malasana

Stand up, feet at a distance slightly wider than shoulders, socks look to the sides. Transfer the weight of the body to the heels and slowly sit down, knees directed towards the toes, keep the back straight. Fold your palms in front of your chest, rest your elbows on your knees with your elbows inner sides and gently push them apart with your elbows. Stay in this position for 30 seconds. Make sure that the heels are on the floor, not looking up from it. Breathing is calm, the pelvis is relaxed.

Baddhakonasana

Sit down, back straight, stomach raised. Put your feet together and pull them as close to you as possible, your knees look to the sides. Press the outer surface of the feet to the floor, clasp them with the hands, striving for the maximum opening of the perineum. Spine stretch up, stretching the inner thighs from the sacrum to the knee, gently lowering the knees to the floor. Breathing is deep. Having mastered this position, you can put your elbows on the floor in front of you for 15-20 seconds. The systematic performance of this asana facilitates childbirth, strengthens the muscles of the uterus, reduces back pain, improves kidney function and the condition of the bladder.

Supta Baddha Konasana is a variation of Baddha Konasana. When performing it, put your hands behind you, lean back and take a semi-lying position.

Next asana: get on all fours and spread your knees as wide as possible, put your feet together, rest your palms on the floor in front of you, bend slightly in your back, look forward. After 10 sec. lower your elbows to the floor in front of you and relax as much as possible, focusing your attention on breathing, directing the exhalation to the area of \u200b\u200bthe greatest tension (inner thighs that are stretched). Stay in this position for 30 seconds. This posture increases the elasticity of the ligaments of the hips and pelvis. It is also recommended to do it during contractions so that the baby is in the correct position before birth.

Katuspadasana

Get on all fours, rest your hands on the floor, palms exactly under your shoulders, hips perpendicular to the floor, look down. After inhaling, raise your head and tailbone and gently bend at the waist. On the exhale, pick up the tailbone and round, arching, back. Pull the navel to the spine, open the shoulder blades and focus on the feeling of lengthening the back. Repeat several times. This asana improves the elasticity of the back muscles, reduces the pressure of the growing uterus on the spine.

Dandasana

Sit down, stretch your legs forward. Connect together the thighs, shins and big toes that look at the ceiling. Put your palms on the floor to your side, fingers pointing forward. Taking a breath, raise the pelvis. Don't bend your elbows chest lift, looking straight ahead. Stay in this position for 10 seconds. On later dates During pregnancy, the legs should be spread apart to the width of the pelvis. This asana strengthens the muscles of the lower back, tones the abdominal organs and kidneys, straightens the spine, and stretches the muscles of the legs.

Upavishtakonasana

Sit on the floor, put your hands behind you and spread your legs to the sides as much as possible. Straighten your back and move your hands forward. Relieve excess stress. Hold this position for 15-20 seconds (increasing the fixation of the pose over time up to 1-2 minutes). Asana gradually stretches the pelvic area, the inner surface of the legs, strengthens the spine.

halasana

Lie on your back, arms along the body, palms on the floor. Raise your legs up and bring them over your head, keeping them parallel to the floor. Relax in this position and hold it for 10 breaths. Then put your toes on the floor behind your head and stay in this position for 10 breaths. When leaving the asana, first return the legs to the first position, then slowly lower the back to the floor, vertebra by vertebra, then straight legs. Do not get up immediately, take three full breaths.

Viparita Karani

Lie on your back, arms along the body, palms on the floor. Leaning on your hands, raise your straight legs and bring them a little behind your head, place your hands under the buttocks, straight legs above your head. Ankles at the level of the nose (eyes), the weight of the lower body falls on the hands supporting the pelvis; head and shoulder blades lie on the floor, breathing is free. To exit the pose, place your forearms on poly and slowly lower your legs.

Savasana

Lie on your back, stretch your legs, arms along the body, palms up. Taking a deep breath, tighten the muscles of the whole body. Exhale and, without relaxing, do a few full breaths. Close your eyes and gradually relax the whole body: legs and arms - from the tips of the fingers to the hips and shoulder joints, torso - from the bottom up. Then sequentially relax the muscles of the neck and head: the neck, crown, ears. Next, relax the cheeks, lips, tongue, nose, forehead, eyes.

Despite its apparent simplicity, this is one of the most difficult and important yoga asanas. When performing it, you first need to breathe deeply, slowly and rhythmically, in the future, breathing should become natural. The main difficulty is to relax the brain so that all thoughts completely disappear from the head. But even if you manage to relax only the body, you will still feel useful action this asana.

From 5-6 months of pregnancy, you need to change your position and lie on your side, resting your head on your arm bent at the elbow (the other arm is extended along the body and lies on it).

Shavasana releases the body from tension, relieves physical and mental fatigue, brings the body into a state of balance and prepares it for the upcoming loads during childbirth. This asana also helps to regulate lactation.