Flow & Sway

Muscle strength, flexibility power output and endurance are all better in the evening than they are in the morning. Plus people who exercise in the evening take up to 20% longer to reach the point of exhaustion.

Health benefits of exercise.
Help you control your weight.
Reduce your risk of heart diseases.
Help your body manage blood sugar and insulin levels.
Help you quit smoking.
Improve your mental health and mood.
Help keep your thinking, learning, and judgment skills sharp as you age.

Tadasana is one of the fundamental poses of prenatal yoga which works wonders on pregnant women. It helps in aligning your body and improves balance especially since your centre of gravity shifts with the growing baby. Start by standing with your feet hip width apart and your toes pointing straight.

Fish pose yoga is a back bending yoga posture that opens the chest, throat and abdomen. It is usually used as the counter pose to shoulderstand because it neutralizes pressure on the neck and spine but it is also a deep stretch with many benefits in its own right.

Butterfly pose yoga
Sit erect without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable. Straighten your legs and repeat again.

Benefits of bound angle pose yoga

This pose stretches the hips groins knees and inner thighs. It improves circulation and blood flow throughout the entire body but especially in the pelvis which can soothe menstrual discomfort and symptoms of menopause.

Goddess pose yoga for pregnant women helps to warm and energize the whole body. It improves balance focus and concentration. This pose also stimulates the respiratory and cardiovascular systems while helping to relax the muscles of the pelvic floor.

5 pregnancy yoga poses to avoid.
Deep twist. An open twist where your belly isn't being compressed are fine.
Deep back bending or a lot of back bending.
Laying on your back.
Laying on your belly for obvious reasons.
Inversions.

The best time to start yoga if you've never done it before is in the second trimester after about 14 weeks. Yoga guidelines advise you not to try postures in the first trimester if you're not used to them.

Chair pose yoga during pregnancy

This pose requires one to stand erect with their feet 12 inches apart and parallel to each other. Then raise the heels and arms at the shoulder level. Following this sit in a squat position with the heels off the floor.

Yoga is an especially safe and effective exercise for pregnant women because in addition to providing relief during pregnancy and it can help prepare your body for labor and delivery. The gentle movements and slow breathing can also provide stress relief.