https://www.facebook.com/104640671512538/

Yogkrupa, Mumbai (2026)

15/02/2026

Suffering from Constipation during the pregnancy??

It’s a common Problem.

Here are some Yogic Practises to alleviate Constipation during Pregnancy
1. Practise asanas that help activate the intestines, massage abdominal organs, and stimulate digestion. Also, helps release trapped gas and ease bowel movement.

These asanas could be Marjariasana, Pawanmuktasana, Malasana, Child pose, Paschimottanasana.
Modify them with a growing belly and use props for support.

2. Pranayama that will help are Deep Belly breathing and Anulom Vilom.

3. Consume healthy, nutritious and easy to digest food.

Let’s make your pregnancy journey healthier, calmer, and joy-filled—one breath at a time.

02/02/2026

Yoga Asanas to be practised in Third Trimester (Part 2)

Key goals: Encourage pelvic openness, prepare the body and mind for labour.
Reduce anxiety, and promote restful sleep

Kauva Chalasana (Crow Walk)
• Stretches and strengthens the thighs, improving circulation in the legs.
• Helps release trapped gas and supports digestive health.
• Builds endurance and lightness in the lower body.

Parsvottasana (Pyramid Pose)
• Provides a deep stretch to the upper body, shoulders, and spine.
• Enhances posture and balance, relieving tension in the back.
• Promotes calmness and focus by synchronizing breath with movement.

Utkatasana (Chair Pose)
• Strengthens the legs and reduces cramps, especially useful during pregnancy.
• Builds stamina and prepares the body for the effort of labour.
• Activates core muscles, supporting spinal alignment and stability.

Many poses have to be modified or stopped. Asana practice will depend on how a woman feels and any problems she may be facing. Practise
Yoga under a certified Yoga Instructor.

16/01/2026

Yoga Asanas to be practised in Third Trimester (Part 1)

Incorporate asanas to prepare the body for childbirth. Practise deep relaxation techniques

1. Ashwa sanchalasana (Equestrian pose)
• Deeply opens the hips and pelvic floor, enhancing flexibility and circulation.
• Prepares the body for childbirth by creating space in the pelvic region.
• Improves balance and stability, grounding both body and mind.

2. Janu sirasana (Head to knee pose)
• Provides a gentle side stretch, lengthening the spine and torso.
• Stretches hands, thighs, and calf muscles, relieving stiffness.
• Calms the nervous system, promoting relaxation and mental clarity.

3. Chakki Chalanasana (Grinding mill pose)
• Strengthens and mobilizes the lower back, reducing aches and discomfort.
• Improves digestion and tones abdominal muscles.
• Encourages rhythmic breathing, fostering relaxation and energy flow.

Many poses have to be modified or stopped. Asana practice will depend on how a woman feels and any problems she may be facing.
Practise Yoga under a certified Yoga Instructor.

12/01/2026

Yoga Asanas to be practised in Second trimester (Part 2)

Key goals: Reduce back pain, build strength, stamina and flexibility. Calm the mind and nervous system

Shashankasana (Hare Pose)
• Relieves tension in the back, a common discomfort during pregnancy.
• Calms the mind and nervous system, reducing stress and anxiety.
• Promotes gentle forward bending that nurtures relaxation and emotional balance.

Supported Malasana (Garland Pose)
• Deeply opens the hips and pelvis, creating space for the baby.
• Strengthens the lower body while preparing the mother for the birthing position.
• Encourages grounding and relaxation, fostering confidence in the body’s natural wisdom.

Anand Balasana (Happy Baby Pose)
• Calms the nervous system, bringing a sense of joy and release.
• Elongates and relaxes the pelvic floor muscles, supporting flexibility for childbirth.
• Encourages playful connection with the baby, nurturing emotional bonding.

Avoid Lying flat on the back, prone positions. Incorporate usage of props like Bolsters, blocks, and wall support for balance and comfort.
Practise Yoga under a certified Yoga Instructor.

#

05/01/2026

Yoga Asanas to be practised in Second trimester (Part 1)

Practise asanas focusing on strengthening pelvic floor muscles to support pregnancy and delivery. Incorporate Asanas that relieve back pain.

• Recommended asanas:
1. Trikonasana (Triangle Pose)
• Gently stretches the side body and legs, relieving stiffness and improving circulation.
• Creates space in the torso, supporting better breathing and easing digestive discomforts.
• Enhances balance and stability, which is especially valuable during pregnancy.

2. Virabhadrasana and Variations (Warrior Pose)
• Builds strength and stamina in the legs and hips, preparing the body for the demands of labor.
• Opens the chest and shoulders, encouraging confidence and resilience.
• Improves focus and grounding, helping expectant mothers feel empowered.

3. Utkata Konasana (Goddess Pose)
• Strengthens the pelvic floor and inner thighs, vital for childbirth preparation.
• Encourages openness in the hips, supporting smoother labor.
• Boosts endurance while fostering a sense of feminine power and grace.

Avoid Lying flat on the back, prone positions. Incorporate usage of props like Bolsters, blocks, and wall support for balance and comfort.
Practise Yoga under a certified Yoga Instructor.

02/01/2026

Yoga Asanas to be practised in the First trimester (Part 2)
Practise gentle asanas/ restorative poses that energize, stabilize, and calm the mind.
Key goals: Ease nausea, reduce fatigue, and build emotional resilience

Vajrasana (Thunderbolt Pose)
• Aids digestion, reducing common issues like acidity and bloating.
• Promotes relaxation after meals, supporting better nutrient absorption.
• Encourages mindfulness and calmness, grounding the mother emotionally.

Anant Asana (Vishnu Pose)
• Promotes deep relaxation, reducing stress and fatigue.
• Gently stretches the pelvic region, preparing the body for childbirth.
• Encourages side-lying rest, a safe and comfortable position during pregnancy.

Avoid: Deep twists, intense core work, and inversions. Practise Yoga under a certified Yoga Instructor.

26/12/2025

Asanas practise in the First trimester (Part 1)

Practise gentle asanas/ restorative poses that energize, stabilize, and calm the mind.
Key goals: Ease nausea, reduce fatigue, and build emotional resilience

• Recommended asanas:
1. Tadasana (Mountain Pose)
• Improves posture, helping counter the shift in body alignment during pregnancy.
• Enhances balance and stability, reducing the risk of falls.
• Encourages mindful breathing, grounding the mother and calming the mind.

2. Vrikshasana (Tree Pose)
• Strengthens legs and core muscles, supporting the extra weight of pregnancy.
• Enhances stability and focus, fostering inner confidence.
• Promotes calmness and concentration, preparing mothers mentally for childbirth.

3. Marjariasana (Cat-Cow Pose)
• Relieves back tension, especially in the lumbar region.
• Improves spinal flexibility and circulation, easing pregnancy discomforts.
• Encourages rhythmic breathing, calming both mother and baby.

Avoid: Deep twists, intense core work, and inversions. Practise Yoga under a certified Yoga Instructor.

13/12/2025

Pregnancy Wellness Yogic practices in the Third Trimester

o Asana practice should be relaxing and restorative.
o Poses that prepare a woman for labour are very helpful.
o Asanas/ exercises focusing on strengthening pelvic floor muscles should be continued.
o Balancing poses with the necessary support are still beneficial and gives a feeling of lightness.
o Back pain is often a problem so stretching poses will give relief.
o Asana practice will depend on how a woman feels and any problems she may be facing.
o Sleep gets difficult, soothing poses will be beneficial.
o Pranayama should be continued and increased.
o Many women may become incontinent at this time. Kegel exercises can help.
o Yoga Nidra, meditation, chanting mantras and visualization will be beneficial.

08/12/2025

Pregnancy Wellness
Yogic practices in the Second Trimester

o Many women will start their yoga practice in the second trimester. It is the time where women feel their best.
o Energy levels have started to increase. She feels more energetic and may want to push herself during practice.
o Integrate Poses that relieve back pain, especially when there is an increased curve in the lower back.
o Practise asanas/ exercises focusing on strengthening pelvic floor muscles to support pregnancy and delivery.
o All prone positions should be avoided completely.
o Holding standing poses should now be avoided due to too much pressure on the legs.
o Maintain distance between the legs for all standing poses to allow room for the belly.
o Prioritize pranayama. The Breathing techniques reduce anxiety, stabilize emotions, and enhance mental clarity.
o Incorporate deep relaxation practises like Shavasana, Yog Nidra, guided Meditations.
o Chanting Mantras is ideal. The practise will give energy, improve focus and concentration.

02/12/2025

Pregnancy Wellness
Yoga practices in the first trimester

o In the first trimester, women may feel overly tired, this is often the way the body tells the woman to slow down and rest
o Use this phase for spiritual nourishment and inner cleansing—physically, mentally, and emotionally.
o Time for lifestyle shifts. Adjust work, routines, and habits to support pregnancy.
o Surround yourself with positivity be it people, books, media, environment, and thoughts.
o Choose gentle asanas/ restorative poses that energize, stabilize, and calm the mind.
o Practise asanas/ exercises focusing on strengthening pelvic floor muscles to support pregnancy and delivery.
o Prioritize pranayama. It’s vital for both mother and fetus. These Breathing techniques reduce anxiety, stabilize emotions, and enhance mental clarity.
o Incorporate deep relaxation by practising Shavasana, yoga nidra, guided meditations. They foster deep rest and emotional grounding.
o Chant mantras. It’s ideal for scattered thoughts. Mantras anchor the mind and promote inner peace.

27/11/2025

Pregnancy Wellness
General Workout Tips across all Trimesters

• Prioritize breathwork. Practise pranayama like Anulom Vilom and Bhramari to calm the nervous system.
• Incorporate deep relaxation by practising Shavasana, yoga nidra, guided meditations.
• Chanting Mantras is ideal. The practise will give energy, improve focus and concentration
• Consult your doctor before starting any exercise routine Especially if you have high-risk pregnancy conditions.
• Practise Yoga or workout under certified Instructors
• Listen to your body. Modify or skip poses that feel uncomfortable
• Incorporate props usage like Bolsters, blocks, and wall support for balance and comfort
• Avoid Lying flat on the back, overstretching, and balance-challenging poses
• Avoid Deep twists, intense workout, and inversions
• Stay hydrated and cool. Avoid overheating and practice in a well-ventilated space.

21/11/2025

Pregnancy Wellness
Practising Veerabhadrasana during the Second and Third trimesters of pregnancy

Helps enhance strength, stability, and emotional resilience, supporting both physical and mental preparation for childbirth.

Physical Benefits:
• Strengthens legs, hips, and back
• Improves balance and stability
• Opens the chest and shoulders. This encourages better breathing by expanding the chest, which can relieve shortness of breath common in later trimesters.
• Eases leg cramps and fatigue. Gentle stretching of the legs and hips can reduce discomfort and improve circulation.

Mental and Emotional Benefits:
• Boosts confidence and inner strength
• Reduces stress and anxiety. Holding the pose with mindful breathing fosters calmness and emotional stability.
• Promotes body awareness

Safety Tips
• Always consult your doctor before starting any exercise routine.
• Practise Yoga (specially asanas) under a Certified Yoga Instructor

Yogkrupa

15/02/2026

02/02/2026

16/01/2026

12/01/2026

05/01/2026

02/01/2026

26/12/2025

13/12/2025

08/12/2025

02/12/2025

27/11/2025

21/11/2025

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category