Often, it is found that normal delivery is better for you and your baby than a cesarean delivery. Normal delivery takes 40 days to recover. Whereas Caesarean delivery takes 6 months to recover. Cesarean delivery has a bad effect on a woman’s health as well.
Yoga in pregnancy is beneficial for normal delivery and it also makes the pregnant woman physically and mentally strong.
Doing yoga in pregnancy makes the muscles of the uterus ready for the normal delivery process. Prenatal yoga brings flexibility to the muscles of the hips, which aids in normal delivery.
The spinal cord becomes weak during pregnancy. Prenatal yoga makes the spine strong and there is no back pain after delivery.
Prenatal yoga is helpful in a normal delivery, but before doing yoga, be sure to consult your gynecologist and do prenatal yoga under the guidance of an experienced yoga teacher. Prenatal yoga strengthens the pelvic muscles which aid in normal delivery.
How does yoga help in pregnancy?
Practicing yoga is one of the best ways to exercise in pregnancy. Yoga not only keeps the body healthy during this time, but it also prepares your body for the upcoming labor pan. Various asanas are extremely useful during the process of labor and birth.
You can practice yoga during pregnancy for normal delivery, as yoga helps build better flexibility of pelvic bones and muscles.
Prenatal yoga asanas are asanas that you can do safely during your pregnancy. The main purpose of doing yoga in pregnancy is to reduce any pregnancy-related complications or problems.
Note: Although yoga postures are extremely beneficial for an expectant mother. However, it is mandatory for you to consult your doctor before performing any yoga asana.
Advantages and benefits of yoga for normal delivery
Yoga provides health benefits to the expectant mother and also helps in normal delivery. Here are some of the benefits of yoga for normal delivery, which you should know-
1- Helps in labor pain
Yoga not only helps in improving the overall health of the mother but is also excellent for fetal development. Yoga also helps to increase muscle strength and energy which aids normal delivery.
2- Helps relieve pain
As the pregnancy progresses, you may experience back pain, headaches, and other aches. Yoga helps in reducing pain through proper blood circulation, better muscle strength, and better respiratory techniques.
3- Helps in getting sound sleep
Yoga reduces stress, anxiety, and pain, thereby relaxing the mind and body. Practicing yoga makes you sleep better.
4- Helps in building stamina
Yoga helps you to build stamina, which may be needed during long hours of work during labor.
Helps in a better birth position for your baby: Yoga is best for an unborn child, which helps improve the flexibility of the pelvic muscles and bones.
So let’s know what is the Yoga poses for Normal Delivery?
10 Effective Yoga Poses For Normal Delivery
1. Tadasana Yoga (Mountain Pose) for Normal Delivery
Tadasana is one of the fundamental positions of yoga, which performs wonders on pregnant women. It helps align your body and improves balance, especially when your center of gravity changes with the growing baby.
2. Vajrasana Yoga (Thunderbolt Pose) for Normal Delivery
Vajrasana eliminates digestive complaints during pregnancy. This asana helps in making blood supply proper in the pelvic region and also builds up your pelvis muscles.
3. Marjari Asana Yoga (Cat Pose) Yoga for Normal Delivery
Prenatal yoga is not only great for helping you deal with problems related to pregnancy but also to prepare you for a normal delivery physically and mentally. Marjari posture is a pose that works wonders on the expectation of mothers.
It helps to increase your mood, energize your body and even increase the production of breast milk. Additionally, it can be practiced at all stages of pregnancy, making it the best prenatal yoga.
4. Virabhadrasana Yoga (The Warrior Pose) for Normal Delivery
Practicing this asana opens your chest, and makes your legs strong. This asana helps your spine to keep the weight of the uterus (growing). It calms the mind and helps you to focus and balance.
5) Vrikshasana Yoga (Tree Pose) for Normal Delivery
This pose extends to your thighs, waist, torso, and shoulders. It strengthens your pelvis and helps to keep you away from sciatica to a great extent. This posture helps in balancing the legs and strengthening the legs and it is also helpful in preparing women for pregnancy.
6. Utthita Trikonasana Yoga (Extended Triangle Pose) Yoga for Normal Delivery
Utthita Trikonasana Yoga is one of the best yoga poses for pregnant women as it stretches and makes legs strong. It helps in reducing swelling in the legs in the last trimester of pregnancy. Through this asana, your hips and chest open. It allows blood circulation and stimulates the abdominal organs.
This causes stretch and massage in your back and spine and reduces pain. This asana also helps in increasing stamina. Coming to the third trimester, you realize the constipation problem by doing this asana you can reduce this trouble as well.
7. Titli Asana Yoga (Butterly Pose) for Normal Delivery
Butterfly posture can be a simple exercise, but it has many benefits, especially for pregnant women. It can also be used as a meditation posture and, through physical and mental relaxation, helps relieve stress.
This asana also fixes digestion, giving relief to pregnant women who suffer from heartburn and digestive disorders during pregnancy. It also extends and opens the muscles of the hips, thighs, and pelvis, which helps to have a smooth, normal delivery.
8. Utkatasana yoga (Chair Pose) for Normal Delivery
Utkatasana yoga stimulates the muscles of your legs, especially the hips and thighs. This asana tone and strengthen them.
During pregnancy, it is necessary that some stress and weight transfer from your back and abdomen to your feet. This asana also increases the circulation of blood to your organs, thus reducing and preventing inflammation.
9. Malasana Yoga (Garland Pose) for Normal Delivery
Malasana is another pose that works primarily on the legs, especially the hips and thighs. This makes them strong so that they can support your heavy belly. It also increases blood circulation and ensures a good stretch in your hips and thighs. This widens your hips and opens the pelvic area.
10. Savasana Yoga (Corpse Pose) for Normal Delivery
This asana calms the mind and body completely. It boosts your energy. Therefore, it works wonders in fighting fatigue during pregnancy. This asana also helps in fighting the side effects of pregnancy and relieves pain, nausea, and other diseases.
Every time you feel sad or tired, do this asana and feel good immediately.
You might also learn more about yoga poses by joining yoga school in Rishikesh to go in-depth knowledge of yoga asanas.