During pregnancy, the body shape becomes such that it does not allow the flexibility required in yoga. Despite her limitations, pregnant women can remain fit by doing select yoga asanas. The success of any asana lies in doing it slowly. It is always beneficial to stay in the peak position of the asana for some time. Butterfly Asana- This is a simple asana. If started in the first trimester of pregnancy, the pain of labor will also be reduced. This asana reduces the tension of the buttocks and the inner part of the thighs and opens up. It increases the flexibility of the knees. How to do- Sit on the mat in such a way that your feet are in front. Hold your ankles and pull them as close to you as you can. It is better if the heels of both the feet touch the joint of the thighs. Now press your knees to touch the floor. You can use elbows for pressing, because you are holding the ankles with your hands. The ideal position of the asana comes when the knees start touching the floor. After a few weeks of practice, the knees will start touching the ground. Do the asana as easily as possible and do it slowly. Stay in this position for a while and then bring the knees up. Remember that there is no need to apply extra force while doing the asana. Hold the ankle with one hand and with the other, press the knee towards the ground until it touches the ground. Keep in mind that the joints of the pelvic region should not be so stressed that they burst. Repeat this 15-20 times with both legs. Marjari Asana- First sit in Vajrasana. Now bend forward and rest the palms on the ground in front. Lift the buttocks up and make a pose like a quadruped. Make a little distance between the legs so that they come in line with the shoulders. In the first part of the asana, inhale while lifting the head up. This will stretch your back in the shape of a bow towards the floor. In the second part of the asana, bend the head towards the stomach and raise the back towards the sky. Also shrink the buttocks inwardly. Stay in this position for some time. It is important to complete six rounds of this asana. This will strengthen your neck, shoulders and spine. Your body posture will also be correct during pregnancy. Another benefit of this will be that the entire reproductive system will be toned up. This asana is also beneficial after delivery.
