Pregnancy Yoga for Month 5

Last updated On August 2nd, 2020

Now that you are in the fifth month of your pregnancy, chances are that you may start experiencing a slight flutter in your belly. This is nothing but your baby moving around. Now, since this is a fleeting motion, not all mothers to be can feel it. So, don’t worry if you don’t feel anything. As you are nearing your due date and have finally bid goodbye to all that nausea and morning sickness, your energy levels must have improved.

Put these to work and continue practicing yoga as this will work wonders for your body and get it ready for childbirth. Remember that not all yoga exercises are safe for expectant mothers. You can continue practicing the ones that were recommended for the first trimester and the fourth month. Apart from that here are some other yoga exercises that are safe to be practiced in the fifth month of pregnancy.

1. Bhadrasana (Gracious Pose):

 

This yogasana is extremely beneficial in improving the functioning of your digestive system which literally goes for a toss with your ever growing belly. It also reduces acidity while increasing the blood circulation in your body.

  1. Kneel down, bringing your big toes together and keeping your heels apart.
  2. Now sit on your feet such that your heels are on the side of your buttocks.
  3. Place your hands on your knees with your palms facing downwards.
  4. Next, start separating your knees while making sure that your toes are still touching the floor.
  5. Try to separate your feet in such a way that your buttocks and perineum touch the floor.
  6. Make sure not to strain too much. In case you are not able to complete this to perfection, it is still fine.
  7. Hold the pose for a minute and then return to the original position slowly.

2. Meru Akarshanasana (Spinal Bending Pose):

As your body gets ready for child birth, it is important that the muscles around the abdomen become more flexible, in order to house your growing baby bump. Practicing this asana does just that. It also helps in relaxing the muscles of the upper thighs, hamstrings, and waist, thus making the childbirth considerably easier for you as well as for your little one.

  1. Lie down on your yoga mat on your right side such that your left leg is over your right leg.
  2. Bending your right arm at the elbow, place your head on your right palm.
  3. Now place your left arm on your left thigh and slowly raise your leg as far as it goes.
  4. Slide your left hand and grasp your feet. Advisably, you should grasp the big toe of the left foot. However, if you are not able to do that, don’t strain. Just hold your leg at whatever position is comfortable for you.

3. Virabhadrasana 1 (Warrior Pose 1):

 

This yoga exercise is a strengthening exercise that actually helps in strengthening all the important muscles of your body, thereby enhancing your overall strength. This is surely beneficial for you as child birth requires a lot of physical strength.

  1. Stand straight with your hands by your side, palm towards the front.
  2. Now move your right foot backward such that it is at least 3 feet away from your left foot.
  3. Place the heel of your right foot on the floor such that the toes face towards your right.
  4. Next, bend your left knee such a right angle is formed between your knee and thigh. Make sure that your knee and ankle are in the same line.
  5. In case, you find this hard you can always alter the bend according to your comfort.
  6. As you do this, try to push your right hip forward by placing your hand on your hips.
  7. Now, raise your hands such that your palms are facing each other.
  8. Breathe deeply as you hold this pose.

Repeat on the other side too.

Before Yoga

Yogasana should never be practiced on an empty stomach when you are pregnant. Nor should you practice it immediately after your meals. You should begin your yoga session at least two to three hours after your meals. Remember to keep yourself hydrated while doing yoga. However, do not drink too much water at one go. Instead, keep sipping on it intermittently.

After Yoga

Lie down in Savasana to cool down your body and help it to relax after your yoga session. You can lie down on your back or your side for this and take deep breaths while keeping your eyes closed.

Meditation

If you are filled with anxiety about the impending childbirth or find yourself worrying all the time, you need to calm your mind. The best way to do this is to practice meditation. Of course, this is not easy as emptying your mind of all thoughts is tough. You can try chanting “Om” mantra or can play some soothing music and focus on it.

As your pregnancy progresses, your excitement increases and your body changes overwhelm you. Remember that all this is temporary and most things will get back to normal after the arrival of the baby. So, enjoy your pregnancy, practice yoga and stay safe.