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News18
18-07-2025
- Health
- News18
Yoga For The First Trimester: From Balasana To Viparita Karani, 5 Poses To Try
Practicing yoga during pregnancy, especially in the first trimester, can enhance well-being. Key poses include Balasana, Viparita Karani, Malasana, Marjaryasana, and Vrksasana. Practicing yoga during pregnancy can be beneficial for both physical and emotional well-being. It is highly beneficial for pregnant women, offering a range of advantages, including improved flexibility, relaxation and reduced discomfort. The first trimester of pregnancy is a crucial period of growth and development for both mother and baby. Practicing yoga during this time can be incredibly beneficial, offering a holistic approach to supporting physical and emotional well-being. The First Trimester The first trimester lasts from conception to roughly 13 weeks and is a period of substantial change. During the first trimester, the embryo develops rapidly. It begins with a single cell and grows to produce major organ systems and body structures. By the end of the first trimester, the embryo is known as a fetus. Hormones play an important role in pregnancy, particularly during the first trimester. This hormonal shift in women can cause a variety of physical and emotional sensations, including breast tenderness, morning sickness (nausea and vomiting), exhaustion, frequent urination, anxiety and mood swings. Certain yoga poses are designed specifically for this period that will help you manage these changes successfully. Child's Pose (Balasana) is known for its stress-relieving and relaxation-promoting qualities. Incorporating it into your daily yoga schedule will boost your emotional and physical well-being. This pose involves starting in a tabletop position (hands and knees), then sitting back on the heels while extending the arms forward and resting the forehead on the floor. The knees should be wide enough to make room for the belly, and relax in this resting pose. Viparita Karani (Legs Up the Wall Pose) Viparita Karani, also known as the Legs-up-the-Wall pose, can help reduce swelling in the legs and promote relaxation. For this inversion yoga pose, sit on your side against a wall, your legs stretched out in front of you. Lie on your back and swing your legs up the wall until your hips are touching or close to it. Place your hands loosely on either side of your body and stay in this position for 2-20 minutes. Malasana (Garland Pose or Squat) Malasana or Garland Pose, is a yoga posture that provides several benefits, including strengthening and stretching the hips and pelvic floor muscles, elongating the spine and improving digestion. To begin Malasana, stand with your feet slightly wider than hip-width apart. Lower your hips into a deep squat, then bring your palms together at your heart center and push your elbows into your knees. Stay in this pose for up to 1 minute. Marjaryasana-Bitilasana (Cat-Cow Pose) This pose is known to help relieve back tension and promote spinal flexibility. Start the posture on the yoga mat in a tabletop position with your wrists under your shoulders and your knees under your hips. Inhale into Cow Pose (arch back, lift head and tailbone) and exhale into Cat Pose (round back, tuck chin and tailbone). Repeat this easy flow in a set of five. Vrksasana (Tree Pose) Vrksasana, also known as Tree Pose, is a yoga posture that effectively improves balance, alignment and posture while also building strength in the legs, back and core. To perform it, stand with your feet together, shift your weight to one leg, bend the other knee, and place the foot against the inner thigh of the standing leg. Raise your arms overhead in a prayer position or straight up, maintaining balance while breathing deeply. Stay in this position for up to 1 minute. view comments First Published: July 18, 2025, 12:52 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Time of India
22-05-2025
- Health
- Time of India
Cow Pose or Bitilasana: 5 benefits of doing this yoga regularly
Bitilasana , commonly known as Cow Pose , is a gentle yoga posture that forms the foundation of many warm-up yoga sequences. Often practiced in conjunction with Cat Pose (Marjaryasana), Cow Pose helps in stretching the spine and awakening the body. While it may seem simple, practicing this asana regularly can yield impressive health benefits for both the body and mind. Here are 5 key benefits of doing cow pose regularly: 1. Improves Spine Flexibility and Posture Cow Pose creates an intentional arch in the back, encouraging flexibility in the spine. When practiced daily, it helps in increasing spinal mobility and correcting poor posture caused by prolonged sitting. It also helps in aligning the neck, shoulders, and spine, reducing stiffness and discomfort in the back. 2. Stimulates the Abdominal Organs This gentle backbend stretches and tones the abdominal area, leading to improved digestion and organ function. By engaging and releasing the belly with each breath, Cow Pose stimulates the kidneys and adrenal glands, enhancing overall internal vitality and metabolism. 3. Reduces Stress and Calms the Mind According to Shiv Rajvanshi, Yoga and Spiritual Practitioner, 'Bitilasana is often synchronized with deep, mindful breathing, which promotes a state of relaxation and mental clarity. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trading CFD dengan Teknologi dan Kecepatan Lebih Baik IC Markets Mendaftar Undo This pose, when practiced slowly and rhythmically, activates the parasympathetic nervous system, helping to reduce anxiety, stress, and fatigue.' 4. Supports Better Circulation As Cow Pose involves stretching and contracting various parts of the body, it encourages healthy blood flow throughout the muscles and organs. Improved circulation ensures that oxygen and nutrients are effectively delivered across the body, which supports healing and energy levels. 5. Eases Neck and Back Tension For those who suffer from neck, shoulder, or upper back tension, Cow Pose can offer much-needed relief. By gently opening the chest and arching the upper spine, it releases built-up tension and loosens tight muscles, especially when paired with Cat Pose for a complete spinal flow. How to do cow pose (Bitilasana): Start in a tabletop position on your hands and knees. Inhale deeply, lift your sit bones and chest toward the ceiling, and allow your belly to sink toward the floor. Lift your head slightly to look forward or upward, keeping your neck long. Hold the pose for a few breaths, then flow into Cat Pose for balance. 5 Yoga Asanas to Naturally Manage Low Blood Pressure | Himalayan Siddhaa Akshar One step to a healthier you—join Times Health+ Yoga and feel the change
