PRENATAL YOGA
Prenatal yoga is a type pf yoga designed specifically for pregnant women. It involves gentle stretches,breathing techniques and relaxation exercises that help to alleviate common discomforts associated with pregnancy, such as back pain, fatigue and stress. Prenatal yoga also prepares women for labour and delivery by strengthening the muscles during childbirth and teaching relaxation techniques to manage pain. Few prenatal yoga poses that are safe and beneficial for pregnant women include the following:
Cat Cow stretch (Marjariasana- Bitilasana)
This pose involves alternating between arching the back
and rounding the spine, which can help alleviate back pain and improve spinal flexibility.
Child’s pose (Balasana)
This is a gentle resting pose that can help to release the tension in the back,
hips, and thighs.
Warrior II (Virabhadrasana 2)
This standing pose strengthens the legs and hips while also opening the
chest and shoulders.
Tree pose (Vrikshasana)
This balancing pose helps to improve stability and focus while also stretching the hips and thighs.
Pigeon pose (Kapotasana)
This hip-opening pose can help to relieve tension in the hips and the lower
back.
In addition to these poses, prenatal yoga also includes breathing techniques, meditation, and relaxation
exercises that can help to reduce stress and promote a sense of calm during pregnancy.
Postnatal yoga
Postnatal yoga, on the other hand, is practices after childbirth. It focuses on helping new mothers regain strength and flexibility in their bodies, as well as reduce stress and improve their overall well-being. Postnatal yoga often incorporates exercises that target the pelvic floor and abdominal muscles, which can weaken during pregnancy and childbirth. It also emphasizes breathing techniques and relaxation exercises to help new mothers cope with the demands of caring for a newborn. Some common postnatal yoga poses include the following:
Bridge pose (Setu Bandhasana)
This pose strengthens the lower back and glutes while also stretching the chest and hip flexors.
Cat Cow stretch (Marjariasana- Bitilasana)
This pose helps to improve spinal flexibility and relieve tension in the back.
Cobra pose (Bhujanagasana)
This pose strengthens the arms, shoulders, and the back while also stretching the chest and abdomen.
Downward facing dog (Adho Mukha Savanasana)
This pose stretches the hamstrings, calves, and spine while also strengthening the arms and shoulders.
Warrior II (Virabhadrasana 2)
This standing pose helps to strengthens the legs and hips, while also opening hips and shoulders.
In addition to these poses, exercise such as pelvic tilts and Kegels, can help to improve core strength and stability. Instructors at Studio 7 are finely skilled to train the practitioners opting for these yoga practices. They follow a very procedural approach and let the individual learn and grow at their own pace, which we think is very important specially for the ladies in their pre conception and postpartum period.