Prenatal Yoga (And Menstrual) Poses That Will Make It More Comfortable
Yoga is a great form of exercise and a tool for dealing with many health and other issues that come along with the modern lifestyle. If you live an active, busy lifestyle and have pesky period pains to deal with, consider doing these 5 yoga poses for period pain relief!
Performing this pose will help your hips, hamstrings and ankles relax and alleviate any pain. In addition to its postures, yoga can also be a great form of meditation at times. This poses meditation aspect is crucial if you suffer a lot with anxiety or worry disorders.
Mermaid Pose: Sitting on the floor in this position may not seem like a big deal, but it assists greatly in helping relieve period pains! It creates resistance to the weight being placed on your knees during menstruation giving you more power when lifting!
What is Preand Postnatal Yoga?
Prenatal yoga classes are designed to helponi with birthing physically, mentally, and emotionally. Prenatal yoga is for pregnant women from the early weeks of their pregnancies through to the first few weeks post-birth. Postnatal yoga is for new mothers and their babies up to six months old.
Both prenatal and postnatal yoga can offer benefits such as improved moods, better sleep, stronger core muscles and improved joint mobility. If you’re pregnant or newly breastfeeding, or if you have a new baby at home, consider trying some of these poses to make your experience more comfortable:
1) Chair pose – This pose stretches the backs of the legs and tones the abdominal muscles.
2) Fish pose – This pose strengthens the abdominal muscles and helps open up the back chest area.
3) Cow face pose – This pose opens up the chest and provides relief from tension in the neck and shoulders.
4) Child’s pose – This posture relaxes the entire body and reduces stress levels.
5) Triangle pose – This posture can be attained by lying on one side and bending the torso to form a triangle with the legs, while keeping the arms in line with the head.
6) Bhujangasana pose – This pose improves lung functioning and balances of fluids. It is good for asthma, hernias and digestive problems.
7) Downward dog pose – This pose strengthens the abdominal muscles.
8) Tapaswini pose – This posture improves respiration and helps cure digestive problems
9) Halasana – Sit with feet flat on the floor and hand under eye
10) Bridge pose – Balance the torso and relax the stomach muscles.
11) Tadasana pose – Position your legs one in front of the other, keeping them straight.1) A walk-like motion that follows a semi circular path as you step forward with alternating foot placement.- The idea behind this is that instead of your face travelling from knee to opposite shoulder, it should move through knee and shoulder at almost every step.2-3) Crunches
:Type 2 crunch activates more muscle groups than those involved in single arm crunches. This results because both the rectus femoris and quads have to work additionally to keep the trunk stabilized while twitching challenging action of almost 800 myodes per minute is released by these muscle groups during actual crunches. The stability created by this action is required once again when lifting off the floor after several repetitions.- Plus: More musclemass and power are obtained through full movement of erectors than what might be achieved in single arm crunch3-5) Burnham crunches.- a continuation jackknifes followed by an upwards drawlback, so your torso is being raised fast to the horizontal without losing its lateral position1-2) Bench lunges – In bench lunge
Prenatal Yoga as an Alternative to Exercise
Prenatal yoga is an amazing alternative to traditional exercise during pregnancy. Embarking on a prenatal yoga regimen can help improve your overall health and well-being while you are pregnant, and can also help you avoid common pregnancy problems. In this post, we’re sharing some of our favorite prenatal yoga poses that will make it more comfortable for both you and your baby.
When it comes to prenatal yoga, some things to keep in mind are:
-Your body is still growing and changing during pregnancy, so please adjust the poses accordingly. If you feel any pain or discomfort, please stop the pose and consult with your instructor.
-Take breaks when necessary – every woman is different, so just because one person can do a pose for a short amount of time doesn’t mean that everyone can! You may need more time or another adjustment to comfortably complete certain poses.
-Focus on using all of your muscles – including those in your back and abdominal muscles. Prenatal Yoga is supposed to provide flexibility and strength training, which will prepare you for the challenging labor and delivery process.
Here are some of our favorite prenatal yoga poses that are both soothing and strengthening. These poses are specifically designed to be modified for pregnancy by adding support with blocks or blankets. If your belly is still small you can try exploring spinal twists in this post, as well.
-Chair pose and rotating tiger pose: Lie on your back with both legs extended outwards in the form of a ‘T’ shape, bringing both knees in toward your chest at the same time. Keep each knee pressed into the other shin with feet flat on the floor to allow for more of a stretch in your lower back and glute muscles. Tighten your abs down to help stabilize you on all fours.*5 like our facebook page and receive FREE classes * 15% off Baby Class Indomitable Yoga Studio Gift Card orders! Discover how
5 Yoga Poses for Period Pain
Prenatal yoga is a practice that can help you to feel more comfortable during your period.
Some of the poses that are commonly used in prenatal yoga are the downward-facing dog pose and the camel pose. The downward-facing dog pose helps to stretch out your hamstrings, quadriceps, and lower back. The camel pose stretches out your spine and wrists, which can help to relieve menstrual cramps.
If you are new to prenatal yoga, start with simple poses that don’t require a lot of strength or flexibility. As you become more comfortable with prenatal yoga, you can begin to challenge yourself with more difficult poses. This will help you to feel more flexible and relaxed during your period.