Asanas for Awakening

Morning Hatha Yoga Asanas for Pregnant Women

Hatha yoga asanas vary in their effects. This refers not only to the beneficial impact on various organs, muscles, and joints. There are relaxing asanas and those that promote awakening the body, filling it with energy, helping you engage in daily activities with sufficient activity. They are sometimes referred to as morning asanas and are included in gymnastic complexes for pregnant women. They should be performed right after awakening, preferably on an empty stomach, but they can also be done after a light breakfast.

Rules for Morning Hatha Yoga Exercises

It’s important to allocate specific hours for practice. Experienced practitioners know: the best time for morning hatha yoga practice is at dawn. However, even if your usual routine doesn’t involve waking up before sunrise, it’s better to wake up early and give yourself plenty of time. Only in this way can you perform each exercise unhurriedly, without fuss, deliberately, and with focus.

Before starting practice, a morning toilet is necessary: a full bladder and intestines will only be a distraction. Choose loose, lightweight clothing made from natural materials for the practice.

Always ease into each asana smoothly, slowly transition from one exercise to another, and similarly, exit the pose without sudden movements. At the slightest pain, cease the asana, but the exit should also be perfectly smooth.

Practicing hatha yoga right after waking is beneficial for both the body and soul:

• The morning set of asanas triggers natural metabolic processes, improving metabolism;

• Regular practice sets the so-called internal clock and establishes a proper daily routine, as the ability to easily fall asleep and wake up at the same time is key to health;

• Morning workouts energize better than any tonic drinks, from which pregnant women have to abstain for the sake of the baby’s health;

• Daily morning hatha yoga also instills great discipline, resulting in a feeling of self-satisfaction, as it’s so pleasant to accomplish everything planned for the day.

Morning Boost: List of Morning Asanas

The site offers video lessons on exercises effective for pregnant women with exercise sets for awakening. These asanas can be found there.

Marjariasana develops spinal flexibility and relieves back pain. Dynamic exercises, leg movements, pelvis, and chest movements can be performed based on the cat pose.

Adho Mukha Svanasana, better known as the downward-facing dog, is excellent for the digestive system, particularly effective against constipation. The asana strengthens leg muscles, relieves joint pain, helps with anemia, and supplies oxygen to the brain’s vessels.

Baddha Konasana and Supta Baddha Konasana (butterfly pose, traditional and lying down) have a great effect on the urinary system, reduce varicose veins, and prevent sciatica.

Virasana, the hero pose, helps reduce swelling, benefits the heart, and is great for developing joints and ligaments. Sometimes a half-hero pose is practiced. On the basis of Virasana and Baddha Konasana, as well as the cat pose, various dynamic exercises are often performed.

Half bridge is an excellent asana for the lumbar spine.

Paschimottanasana activates the liver, kidneys, and pancreas, and improves blood circulation in the pelvic area.

Tadasana, or Mountain Pose, is beneficial for pregnant women as it improves posture, relieves lower back pain, and eliminates cramps in the calf muscles, activating circulation. In the classical asana, the feet should be together; however, in the second and third trimesters, they can be placed hip-width apart, but in both cases, the outer edges of the feet should be parallel. Based on this pose, the rhythm-regulating Vrikshasana (Tree Pose) and Utthita Parsvakonasana are often performed.

Besides the listed poses, morning routines often include Padahastasana, Bhujangasana, Balasana, and Ananda Balasana. However, during pregnancy, it is better to refrain from these poses and return to practicing them in the postnatal period.

How to organize a space for morning Hatha Yoga practice?

During practice, a pregnant woman should feel as comfortable as possible. Therefore, organizing the space for morning practice should be approached with all seriousness. The practice room should always be well-ventilated. There should be plenty of space: it’s not enough for a mat to simply fit between the furniture. Some morning complex asanas are performed dynamically and with wide amplitude, so for the woman’s safety, there should be no objects within reach that can be bumped into, especially unstable ones. If bolsters, special blocks, arches, or other aids are used for exercises, a separate place should be allotted for them. The woman should be able to conveniently grab the equipment when needed, but at other times, the arsenal of tools should not interfere with the practice.