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In later stages of pregnancy, most expectant mums will be plagued by heartburn. This is because progesterone, the hormone that maintains the pregnancy, also causes the gastric valve between the stomach and the food pipe to relax. When the stomach acid passes into the esophagus, the lining of the esophagus gets irritated and therefore heartburn occurs.
Yoga is known to help in opening the hips and relieving back pain. At the same time, several simple yoga exercises can relieve the pain caused by heartburn. Studies have found that “belly breathing” exercises strengthen the surrounding muscles of the diaphragm and help reduce acid reflux.
While the traditional twisting poses are not suitable for pregnant women, there is an easier option available in the form of a Sukhasana or Easy Pose. If done daily in the morning, it may help in alleviating pregnancy heartburn. This pose from omformom.com is an easy introduction for those new to yoga.
Firstly, sit in a crossed legged position, placing your feet directly below the knees. When you see a large triangle formed on the mat with the space your legs create, then you are in the right position. Rest your hands on the knees with your palms facing up.
Press your hip bones into the floor using the strength in your legs and lengthen the spine by sitting straight. It will be handy to sit with your back against the wall to get the right posture. Pull your shoulders down and back.
Soften your face muscles and let your tongue rest on the roof of your mouth while keeping your mouth closed. Keep a calm state of mind and focus on your breathing. Close your eyes and inhale and exhale deeply and rhythmically through your nose. Hold the posture for 5 minutes and gradually, you will begin to feel the relaxing benefits of yoga.
Visit the Pregnancy Tips section for more such useful tips to help you get through your pregnancy smoothly. Besides articles on yoga and exercise during pregnancy, you will also find informative articles on pregnancy diet, nutrition, emotional wellness, etc. Check out these two popular articles:
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