How Physical Activity can make you fit ?

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Healthy tips As we all know that sport (playing games) is one the best way to maintain our fitness and each and every game is quite useful in maintaining our fitness so today I am writing about fitness through sports: For tips of fitness   Top 7 Benefits of Physical Activity; 1. Exercise controls weight Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key. 2. Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current w...
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Yoga for Normal delivery

Healthy tips

Benefits of Pregnancy Yoga for Normal Delivery

Yoga has immense health benefits for a mother-to-be, and it helps in normal delivery too. Here are some benefits of yoga for normal delivery:

Helps in labour: Yoga not only helps improve the overall health of the mother but it is also excellent for the foetal development. Yoga also helps in increasing muscle strength and energy that aids vaginal delivery.

Helps in relieving pains: As the pregnancy progresses, you may experience back pain, headaches and other pains. Yoga helps in easing pains through proper blood circulation, better muscle strength, and improved breathing techniques.

Helps in getting good sleep: Yoga reduces stress, anxiety and pain, thus relaxing the mind and body. Practising yoga helps you sleep better.

Helps in building stamina: Yoga helps you build stamina, which may be required during the labour in case of long labour hours.

Helps in better birth position for your baby: Yoga helps in improving the flexibility of pelvic muscles and bones and aids in ensuring the best birthing position of for the baby.

Yoga for pregnant women

10 Effective Yoga Poses During Pregnancy for Normal Vaginal Birth

We shall discuss various yoga asanas for all the three trimesters that may prove to be beneficial for the expecting mother to have a normal delivery:

Yoga Poses During the First Trimester

You may do almost all basic yoga poses in the first trimester of your pregnancy. But it is very important to pay attention to the needs of your body. If you feel tired, lethargic, or are unable to perform yoga, then you should not push yourself. Following are some of the yoga asanas that you may do in the first trimester:

1. Virabhadrasana or The Warrior Pose

How to do:- Go forward on your left knee making a 90 Degree angle; make sure that your knee doesn't cross over the toe. - Now go into a Namaste position, and taking our arms up above your head, look up, arch your back a bit and stretch. - Hold for 10 seconds and repeat on the other side

These asanas help in strengthening back, thigh, shoulder and arm muscles. This asana also helps in increasing stamina.

2. Vrksasana or The Tree Pose

How to do:Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don't lock the knee. Bend your left knee and bring the sole of your left foot high onto your inner right thigh. Press your foot into your thigh and your thigh back into your foot with equal pressure.


This asana helps in conditions such as heartburn. It also helps to improve posture and relieve back pain.

3. Utthita Trikonasana or Extended Triangle Pose

How to do:

  1. Position your body. Starting in the mountain pose (or Tadasana), move your feet to about four feet apart, and extend your arms, so they’re parallel to the ground with your palms facing down. If you’re starting on the right side, the right foot should be at a 90-degree angle with the end of the mat, with your left foot at a 45-degree angle.
  2. Bend to the side. Take a deep breath, then exhale as you bend your body at the hip joint, extending to the side over the right leg (if you’re starting on the right). Keep the sides of your waist long, not scrunched. Lengthen your tailbone towards your back heel.
  3. Reach with your arms. As you reach your right arm down to your right foot, gently grab your ankle or your big toe with your right hand (if your arm doesn’t reach, feel free to use a block). At the same, your left arm should be extending upwards, with the fingers of your left hand pointed towards the ceiling, forming a straight, vertical line with your arms and shoulders.
  4. Hold and repeat. With your shoulders aligned, turn your head and look up to the ceiling. Briefly hold, then return to the starting position and repeat with the left leg.


This asana helps in stretching the hips, hamstring and groin muscles. It helps relieves stress and backache. This asana also helps improve digestion during pregnancy

Yoga Poses During the Second Trimester

By the second trimester, the pregnancy bump starts to show. In most cases, the morning sickness goes away by this time. Following are some of the yoga asanas that you may practice in your second trimester:

1. Vajrasana or Thunderbolt Pose

How to do:

  1. Start by kneeling on the floor. ...
  2. Pull your knees and ankles together and point your feet in line with your legs. ...
  3. Exhale as you sit back on your legs. ...
  4. Put your hands on your thighs and adjust your pelvis slightly backward and forward until you're comfortable.


This asana is very effective in improving digestion. It is also effective in keeping other stomach-related problems in pregnancy at bay.

2. Tadasana or Palm Tree Pose

How to do:Breathe in and raise your toes gently and try to balance your body on your heels. Stretch your shoulders, arms and chest upwards while your toes bear your body weight. Feel the stretch in your body from the head to the feet. Hold this pose for about 5 to 10 seconds and then gently exhale.


This asana helps in strengthening the spine and maintaining good physical and mental balance.

3. Manjari Asana or Cat Pose

How to do:

  1. Begin on your hands and knees in table pose, with a neutral spine. ...
  2. Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
  3. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.


This asana is extremely beneficial for the reproductive system. It also helps in bringing flexibility to the shoulder, spine and neck.

Yoga Poses During the Third Trimester

In the third trimester, the various yoga asanas help to prepare for the labour and birthing process. Here are some asanas that you may do in your third trimester of pregnancy:

1. Poorna Titli Asana or Butterfly Pose

How to do:

  1. Sit in the staff pose (dandasana)
  2. Now, fold your knees and position your legs in such a way that the soles of your feet are touching each other.
  3. Hold your feet stiffly by interlocking your hands/fingers to make a strong grip.


This asana helps in relieving fatigue from the inner thighs and legs.

2. Ardha Titli Asana or Half Butterfly Pose:

How to do:

  1. This practice starts with the base position.
  2. Bend the right leg and place it comfortably on the left thigh.
  3. Hold right knee with the right hand, and left toes with the left hand.
  4. Gently pull up the right knee towards the chest, and then put it down.
  5. Do not stress the movement, keep the back straight.
  6. Practice 10 times.
  7. Change the leg and repeat.


This asana is very good in loosening hip joints and this helps during the delivery process.

3. Supta Udarkarshan Asana

How to do:1.Lie on your back

2.Bend your knee and place the soles of your foot flat on the ground in front of the hips.

Both the knee and the feet should be close together throughout the practice.

3.Interlock your fingers and place the palm under the back of your head. Work towards touching the elbows to the ground.

4.Take a deep inhale and exhale, lower both the legs to the floor on the right side of the body, hold your breath for a few seconds (3 seconds) and inhale again bringing the knee back to the center. Repeat the same on the other side. This will be one round, practice this for 5 rounds


This asana is very beneficial for getting rid of-of constipation and it also gives relief from any strain or stiffness in the back.

4. Utkatasana (Chair Pose)

How to do: 1.Stand straight with your feet together and arms by your side.
2.Take a deep breath and raise your arms straight up. Your palms should be facing each other, your elbows should not be bent.
3.Now exhale and bend your knees, so your thighs are almost parallel to the floor. 
4.Straighten your back and push your tailbone to the ground to get into the final position. The top of your thigh bone should be pushing towards your ankles.
5.Try to stay in this pose for 15-20 minutes.
6.While inhaling, come back to the first position.



This asana is very good to use for strengthening the thigh and pelvic muscles.

Precautions to Take While Doing Yoga in Pregnancy

Yoga provides immense health benefits to a woman during pregnancy. But it is equally important to exercise caution while performing various yoga asanas. Here are some points that you should remember while doing yoga in pregnancy:

  • You must practice yoga in consultation with your doctor.
  • It is very important to practice yoga asanas and various breathing techniques in the correct way.
  • You should not practice lying down yoga postures that require you to lie down after your first trimester is over.
  • You should also refrain from holding your breath for longer durations.
  • You must exercise caution while doing balancing yoga postures.
  • It is recommended to pay attention to your body’s nutrition and hydration needs before and after the session of yoga.
  • You should wear comfortable clothes for yoga.
  • You should refrain from over-stretching.
  • You should rest after the session of yoga.

Yoga has many benefits during pregnancy. It not only keeps the would-be-mother healthy through pregnancy but is also beneficial during labour. However, you must seek medical guidance before performing or practising any yoga asanas.

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