Yoga done before, during and after pregnancy stabilises the health and fitness of an expectant mother. Planning a baby requires a healthy body and mind, a healthy reproductive system and a balanced hormonal system. Yoga’s essence — to feel harmony, integration and sense of completeness — complements the intuitive understanding of a mother-to-be.

The practice of yoga also helps to compete with the adjustments of a growing baby and makes the mind more calm. It can fortify all weak areas of the body. The more free the body is in terms of bones, muscles, organs and ligaments, the more powerful is the mind in terms of energies.

The first 12 weeks are not safe for yoga but as the pregnancy grows, many asanas can be done with certain modifications. Some of them are:

1.Utkatasana: Quarter or half-standing squats to strengthen the legs while breathing normally. Do 10 to 20 repetitions.

2.Trikoneasana: Triangle-base with side bends and forward bends for flexibility of the spine. Breathe in normally. Do 10 repetitions

3.Vikhasana: Balance with poise and confidence for concentration. Breathe in normally. Do two repetitions with 20 to 50 counts.

4. Suptabhadrasana: It is a lying-down groin stretch for a healthy uterus. Normal breathing. Do it twice with 50 counts each.

5. Setubandasana: Pelvic floor buttocks lifts for lower back and pelvis. Normal breathing. Do 10 to 20 repetitions.

6. Ekpada: Utthanpadasana or single-leg raises lying on your back for tummy, thigh, back toning. Normal breathing. Do 10 repetitions for each.

7. Viralasana: It is a back extension to relax the back. Breathe in normally. Do five repetitions.

8. Shavasana: This asana can be done at any time to relax the body and mind.

Top tips:

• Don’t hold your breath. Let your breath move with the movements of the asanas. Continuous breathing will help during labour too.

• Keep feet apart to make more space for the growing belly.

• Use pillows and blankets to relax during and after practice.

• Do not practise asanas lying on the belly. Avoid inverted asanas and other abdominal-forced mudras like Kapalbhati Mudra.

• Don’t hold asanas for long because stretches are good enough.

• An empty stomach is not a requirement for practice. Eat something light (say a banana).

• Morning is a good time for yoga to kickstart the day.

• Forty-five minutes to an hour is good enough for mothers-to-be.

• Comfortable clothing is a must.

• A doctor’s advice is required before beginning yoga sessions. Take classes only with experienced yoga teachers.

Meera teaches yoga for pregnant women at Solace. Reach Meera at t2@abpmail.com