5 yoga moves to reduce muscle cramps during pregnancy

Experiencing muscle cramps and pain is a common issue for pregnant women. Try these 5 yoga poses for pregnancy to relieve it.
exercise during pregnancy
Get rid of the pregnancy related discomfort with yoga. Image courtesy: Shutterstock
Aayushi Gupta Published: 6 Aug 2022, 08:59 am IST
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Leg discomfort and muscle cramps are common throughout pregnancy, but they should not be ignored. This constant discomfort can take away your sleep and leave you with stress and pain. Those who are looking for a solution, may find it in yoga. There are specific yoga poses for pregnancy that can help to ease muscle cramping.

Is yoga during pregnancy really helpful?

During pregnancy, most women endure a lot of body-related discomfort. But you have no idea of what yoga can offer to a pregnant lady! Performing yoga poses is a kind of stretching that can help your body to stay fit and relaxed, as well as prepare you for labour.

A pregnant woman benefits from yoga in two ways. Yoga, which is a physical form of exercise, has several advantages, including the ability to increase mindfulness of everyday bodily changes and try to reduce the risk of health issues that are developing, such as cramps and pain. Secondly, if you feel down, low, or depressed, yoga helps to raise your mood and bring a sense of calm during those nine months. You now understand the benefits of doing yoga while pregnant.

yoga poses for pregnancy
For a calm and happy childbirth, give these yoga asanas a shot. Image courtesy: Shutterstock

Health Shots got in touch with Himalayan Siddha, Akshar, Founder, Akshar Yoga Research and Development Centre, who told us that yoga during pregnancy is not only a way to prepare for childbirth, but it also makes for a comfortable pregnancy as yoga is safe and holistic and comes highly recommended as a versatile approach to exercise.

Here are 5 yoga asanas to relieve muscle cramps during pregnancy:

For your comfort, perform these poses on a bed or a cushioned surface.

1. Vrikshasana (Tree Pose)

Here’s how to perform this pose:

  • Begin by standing in Samasthithi.
  • Start with your right leg, lifting it off the floor and balancing your body weight on your left leg.
  • Place your right foot on your left inner thigh.
  • Place it as close to your pelvis as possible.
  • You may support your foot with your palms to bring it in place.
  • Balance and join your palms in Pranam Mudra at your heart chakra.
  • Focus your gaze forward.
  • Repeat the same with the alternate leg.
yoga poses for pregnancy
Get your balance right. Image courtesy: Shutterstock

2. Baddha Konasana (Cobbler Pose)

Here’s how to perform this pose:

  • Begin by assuming Dandasana.
  • Fold your legs and bring the soles of your feet together.
  • Pull your heels closer to your pelvis.
  • Gently push your knees down.
  • Empty air from your stomach and hold the posture for 15-20 seconds.
  • Repeat 2-3 sets.
yoga poses for pregnancy
Baddha konasana. Image courtesy: Grand Master Akshar

3. Kaliasana

Here’s how to perform this pose:

  • Spread your feet wide with your toes pointing at an outward angle.
  • Sit in a deep, low squat. The back should be kept straight.
  • Lift your arms up, bringing them to parallel with your shoulders.
  • Bend them at the elbow and open your palms up to the sky.

4. Balasana (Child’s Pose)

Here’s how to perform this pose:

  • Kneel down on the mat and sit on your heels, spreading your knees apart to a comfortable distance.
  • Inhale and raise arms above head. Exhale and bend your upper body forward, placing your palms on the floor.
  • Pelvis should rest on the heels. Ensure that your back is not hunched.
  • Feel free to place a blanket under your knees or under your buttocks for support.
yoga poses for pregnancy
A child’s pose can keep your mind calm during pregnancy. Image courtesy: Shutterstock

5. Dandasana (Staff Pose)

Here’s how to perform this pose:

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  • Start in a seated position and stretch your legs outward.
  • Join your legs, bringing your heels together. Keep your back straight.
  • Tighten the muscles of your pelvis, thighs, and calves. Look ahead.
  • Place your palms beside your hips on the floor to support your spine.
  • Relax your shoulders.
yoga poses for pregnancy
Dandasana. Image courtesy: Shutterstock

Other benefits of yoga during pregnancy

Akshar says, “If you stay active and perform yoga throughout pregnancy, your strength and flexibility will improve, helping in childbirth. Yoga is also an effective way to relieve your body of its aches and pains. Apart from physical benefits, gently practicing asanas, pranayama, and meditation exercises can decrease anxiety and help you stay calm, especially during labour pain.”

Word of caution

Whether you are an experienced practitioner or a beginner, it is strongly advised that before engaging in any type of yoga pose during pregnancy, you should speak with your doctor.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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