There is no doubt that each yoga pose has its own benefits. While some poses tend to instantly uplift one’s mood, others have a more relaxing and soothing impact on the body. So it is only befitting that people practice yoga on a daily basis, with many women doing it during pregnancy. And seen giving some pregnancy fitness inspiration is actor Kalki Koechlin who is in the last trimester of her pregnancy.
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Due to deliver in December 2019, Koechlin shared a post on Instagram where she can be seen doing ‘Garland Pose’ or ‘Malasana’, a yoga posture known for its calming effect, and ‘Utkata Konasana’ or ‘Goddess Pose’, known for strengthening the hip and helping in making the labour easier.
Looking lovely in a Raw Mango outfit in the picture, Koechlin captioned, “Somewhere between Malasana and Goddess Pose”.
Prenatal yoga is considered to be an ideal way to maintain a healthy mind and body for pregnant women as it focuses on poses that increase strength and flexibility. It also helps pregnant women to develop proper breathing and relaxation techniques for easier and more comfortable labour.
In Garland Pose, which has one’s own arms becoming the garland and the head bowing forward, it is said that attention is drawn inward which helps calm the mind; the Goddess Pose increases blood circulation which helps make the labour less painful.
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Here’s what you should know about these asanas
1. The challenge of Malasana lies in acing the squat position while simultaneously bending forward. The squatting position of Malasana works on the quadriceps, hamstring, gluteal, and calf muscles of the legs and also helps strengthen the lower back and core.
2. Goddess Pose is a great way to open the hips and chest, and in turn strengthen the lower body while preparing it for an active labour. However, it is good to make sure that one draws up the muscles of pelvic floor and lengthens the spine to see the benefits.
3. However, one should refrain from practising both the poses if there has been any recent or chronic injury to the hips, legs, or shoulders.
Here’s how to perform Malasana
*Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)
*Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.
*Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.
*To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your fingertips to the floor, or reach around the outside of your ankles and clasp your back heels.
*Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees.
- The garland pose stretches the ankles, groins, and back. If your heels don’t reach the floor, rest them on a folded blanket.
- If squatting is difficult, sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees. Lean your torso forward between the thighs.
Here’s how to perform the Goddess Pose
*Start in a wide standing stance. Turn your toes out and your heels in so that your feet are about a 45-degree angle.
*Bend your knees in the same direction as your toes, and lower your hips down toward the height of your knees.
*Reach your arms out at shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide and activate the muscles across your back.
*Engage your core muscles and draw your tailbone in the direction of the floor. Keep your spine long and your muscles engaged.
*Stay here for 30 seconds to one minute, then release.
How are you prepping up for your delivery?
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