Are you pregnant and wondering how you can ensure you stay fit and healthy throughout? Do you want to exercise but are not sure what is right for you? Have you heard of the benefits of yoga during pregnancy and want to try out something safe?
If you feel you are ready to give it a try, the butterfly exercises can be a good bet while you are pregnant. Read on to know which exercises will work for you.
Why Should I Do The Butterfly Exercise During Pregnancy?
The butterfly exercises are a part of yoga that has been considered extremely beneficial for both you and your unborn baby. Yoga will help to strengthen your body as it changes during pregnancy. As the months progress, your body will need more strength to support both you and your unborn baby. These exercises will help improve blood circulation in your body and help you stay fit and energetic.
Practicing yoga also releases hormones that make you happy. This means that you will be able to fight depression and will not get bogged down by those pregnancy blues. Yoga will also keep your body flexible, which means you have a stronger chance of getting back in shape after your delivery.
How Does Doing The Butterfly Exercise During Pregnancy Help?
There are two types of butterfly exercise for pregnancy that you can do. These are the Poorna Title Asana (full butterfly exercise) and the Ardha Titli Asana (half butterfly exercise). These asanas or exercises are done as part of your warm-up exercise before you move on with other forms of exercise. You may also do these exercises as standalone if you are not doing any other exercise.
The biggest benefit of doing butterfly exercises when you are pregnant is that they help to strengthen your pelvic floor muscles. It helps to stretch out the areas in your inner thighs and groin and helps to open up your hips, which will help you during delivery.
Performing these exercises will also help to stimulate the organs in your abdominal area, the prostate glands and the ovaries. As with most yoga asanas, the butterfly exercises will also improve your blood circulation and aid in better digestion. When you are pregnant you are likely to face various digestive issues. These exercises will help you prevent all those digestion worries.
In addition, practicing the butterfly position in pregnancy will also help regulate your bowel movements and will help with fluid retention. This will help to prevent any pains you may experience in your legs or abdomen.
How To Do The Half Butterfly (Ardha Title Asana) Exercise?
You can first start out with the half butterfly exercise before moving on to the full butterfly exercise.
1. Sit down on the floor on an exercise mat and stretch out your legs in front of you.
2. Slowly bend one knee and bring the foot towards your groin.
3. Bring it as close to the groin as you can.
4. Gently raise your knee towards your chest.
5. Now lower it towards the floor as low as you can.
You can do the steps for a few times as long as you are comfortable. Stop immediately if you feel any pain or discomfort.
How To Do The Full Butterfly (Poorna Title Asana) Exercise?
1. Sit down on the floor on an exercise mat. Make sure you keep your back and spine straight and your legs stretched out in front of you.
2. Bend your knees gently in such a way that your feet come back towards your pelvic bone.
3.Bring the soles of your feet together and join them. Try to bring them close to your groin, as much as you can comfortably do.
4. Do not over stress yourself.
5. Hold your feet with both hands and make sure your knees are pointing at the opposite direction.
6. Now press your knees slowly towards the floor. Do this till as low as you can comfortably go.
7. Make sure you are pressing your knees softly and not with sudden and harsh movements. You do not have to touch the floor; just go as low as you comfortably can.
8. Now slowly press your knees up and repeat again.
You can do the steps for a few times as long as you are comfortable. Stop immediately if you feel any pain or discomfort.
Before you do any of these exercises, it is important you speak to your doctor and get a go-ahead. Each pregnancy is unique and any exercise you do will depend on your overall health and the way your pregnancy is progressing.
Have you tried either of the asanas? What are your thoughts about the asanas and the article in general? We value reader’s feedback. Please share your thoughts by commenting below.
