Pregnancy is a wonderful time but it can also come with many aches and pains. You may often find that your body starts aching in completely new places. So to have a comfortable nine months of pregnancy what can you do? Exercise. You may feel tired but exercising during pregnancy is important for you and your baby.
Yoga is an especially safe and effective workout for pregnant women because it’s a total mind-body workout that leaves you feeling clear-headed, open-minded, and relaxing all over.
Moms who participate in prenatal yoga have very less incidence of prenatal disorders. Yoga prepares your body for labor and delivery.
Here are a few yoga poses for pregnant women
- Vakrasna (Twisted pose): sit erect with your feet stretched in front. Inhale while raising your arms at shoulder level, palms facing down. Exhaling twist your body to right along with your head and hand to the same side. Inhale and return to the original position and repeat on the other side. Your spine, legs, hands, and neck are exercised along with gentle abdominal organs massage.
- Utkatasana (chair pose): this strengthens the thigh and pelvic muscles. The positioning of this asana is just like sitting on a chair, but here balancing without a chair.
- Cat/ Cow pose: if you have back pain, this movement stretches the spine and allows the belly to hang, which can ease tension. This also helps move the baby into an optimal position of birth. Breathing in while stretching and expanding your abdomen and exhaling and contracting your abdomen when you arch your back like a cat.
- Bhadrasana (Butterfly pose): help to relax and stretching aching thighs and improves flexibility and helps to open up hips and thighs. Help to relieve stress and tiredness and it energizes our reproductive and digestive organs. It helps ease the pain regarding natural childbirth.
Nutrition during Pregnancy-
Whatever a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So you need to include a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.
A pregnant woman needs more calcium, folic acid, iron, and protein. These nutrients are available in green leafy vegetables, enriched cereals, beans, citrus fruits, milk, yogurt, dairy products, whole grains, salmon, meat, poultry, fish, eggs, and nuts.
During pregnancy women experience aversions to specific foods, meaning they don’t like to eat them. They also have cravings for some foods. Though it’s unclear why a woman develops carving or aversions during pregnancy. Some have carving towards chocolate, spicy foods, fruits, etc. its fine to consume these carvings especially if they are part of a healthy diet and try to limit if it is junk food.