Normal delivery and a healthy baby is what every woman looks forward to once pregnant. A good diet, timely checkups, and proper exercise are the three things that can prepare a pregnant woman for safe delivery. But, even after knowing the benefits, women are mostly confused when it comes to prenatal exercise. Many are afraid to do exercise during pregnancy while some are not sure about the right kind of exercise. If you are all set to give prenatal exercise a try, butterfly exercise during pregnancy is good to start with.
Butterfly Exercise during Pregnancy - Yoga Pose for Normal Delivery
Yoga is an age-old practice to stay mentally and physically fit. It is equally beneficial during pregnancy if done right. It not only helps to deal with the changes in your body but also strengthens your body and improves blood circulation. Yoga fills you with positivity. It helps relax your muscles too.
Butterfly exercise, also called Baddhakonasana in Sanskrit, is a yoga pose that is recommended during pregnancy. It is easy on the body and has many benefits. Bound angle pose, throne pose, patangasana, and titli asana a re the other names for butterfly pose.
Butterfly exercise acts on inner thighs, hips, and groin. It eases the pain and discomfort in your muscles. Butterfly exercise for pregnant ladies has so many benefits that it is a much-recommended yoga pose for a healthy pregnancy.
B utterfly exercise benefits in pregnancy
- Relieves you from stress and rejuvenates your body and mind.
- Improves blood circulation and metabolism.
- It also aids digestion which is the major issue during pregnancy.
- Pregnancy discomforts like heartburn can be reduced.
- Prepares the body for normal delivery by opening up the thigh, groin, and pelvic muscles.
- It also helps to acquire balance and stability as you gain weight during pregnancy.
- Butterfly exercise also strengthens pelvic floor muscles to support your unborn baby.
- It also improves fluid retention capabilities
- Helps in easy bowel movements which is very essential during pregnancy.
- Doing butterfly exercise pregnancy body cramps can also get reduced.
Knowing the benefits of butterfly exercise, I am sure you will be ready to give it a try.
Read: 7 Benefits of Pregnancy Yoga I Bet You Didn't Know
Precautions for Butterfly Exercise for Pregnant Ladies
Starting your day with butterfly asana after night-long sleep is a good thought. It is considered as one of the most therapeutic and relaxing poses. It will rejuvenate you and keep you energetic the whole day. But remember a few things as mentioned below before starting with the butterfly exercise in pregnancy.
- Pregnancy exercises should be properly done with caution.
- Always check with your doctor before starting on any kind of exercise.
- Start butterfly exercise only after the doctor gives you a green signal to do it.
- If you have Placenta Previa please avoid butterfly exercise.
- Choose a serene place that is comfortable for everyday stretching.
- A well-ventilated area is the best.
- Early morning is considered the best time to do any kind of exercise. However, you can choose a fixed time as per your convenience for everyday exercise.
- It is important to ensure at least 2 hours gap in between your meal and your exercise.
- Wear comfortable clothing while doing the asana.
- If possible, do a little warmup by performing simple stretching before starting with the actual asana.
6 steps to do butterfly exercise during pregnancy for normal delivery
Now, let us start with the stepwise instructions for butterfly exercise for pregnant ladies:
- Sit on the mat or floor keeping your legs straight. Keep your hands on the ground.
- Exhale slowly and bend your knees bringing the heels toward your pelvic region such a way that your soles touch each other.
- Now, hold your feet with your hands.
- Keep the back straight. Allow your knees to fall gently towards the ground.
- Then pull the knees up. This makes the movement of legs as butterfly wings. Hence this asana is called butterfly asana.
- Hold the up and down stretch for 20-30 seconds.
- Try to do these pulses for 5-10 times or as long as you feel comfortable.
Note: It is always suggested to seek professional guidance before you start doing any stretches or exercises. Stop immediately if you feel any pain or discomfort. Seek guidance from a professional before you continue.
Above given are the general steps for butterfly exercise. You can also have variations in butterfly exercise.
There are two variations in butterfly exercise:
- Half butterfly exercise (Ardha titli asana)
- Full butterfly exercise (Poorna titli asana)
Half Butterfly Exercise (Ardha Titli Asana)
If you have never done yoga before, but want to start it as a part of your prenatal exercise, then this is the butterfly exercise variation to start with. This will increase your flexibility. This pose prepares you for the full butterfly variation.
Here is the stepwise guidance to do half-butterfly exercise.
- Sit on the floor keeping both the legs straight in front of you.
- Bend right knee keeping your foot on the left thigh.
- Grasp the right toe firmly with the left hand.
- Now, raise your knee toward your chest by getting the support from your right hand.
- Then, lower it down to the floor.
- Do the pulses for 5-10 times (or as long as you feel comfortable) holding the stretch for 20-30 seconds.
- Repeat the same with your left leg.
Full Butterfly Pose (Poorna Titli aasana)
After practicing half-butterfly exercise for a few days, you would start noticing an improvement in flexibility. Listen to the call of your body and mind and start with a full butterfly exercise for pregnant ladies whenever you are ready.
Stepwise instructions for full butterfly exercise during pregnancy:
- Sit on the mat or floor keeping your legs straight. Keep your hands on the ground.
- Exhale slowly and bend your knees bringing the heels toward your pelvic region such a way that your soles touch each other.
- Now, hold your feet with your hands. While doing this, try to rest your elbows on your knees. Doing this will make your body bend a little forward. Just bend as much as you feel comfortable.
- Keep the back straight and allow your knees to fall gently towards the ground.
- Then pull the knees up. This makes the movement of legs as butterfly wings. Hence this asana is called butterfly asana.
- Hold the up and down stretch for 20-30 seconds. Try to do these pulses for 5-10 times or as long as you feel comfortable.
Remember to keep the legs movement soft and gentle instead of jerky and harsh. Everybody is different. Something working great for a lady might not be the best for you too. So, always speak to your doctor before going ahead with doing any kind of exercise.
Although butterfly exercise benefits in pregnancy are numerous, there are some common mistakes that might harm you if you don't take precautions.
Read: Exercise During 9th month of Pregnancy for Normal Delivery
What are the common mistakes in butterfly exercise during pregnancy?
These are the things you shouldn't be doing in butterfly exercise for normal delivery.
Jerky movements
Jerky movements of legs defeat the purpose of strengthening the muscles and improving flexibility. Keep the movements slow and steady while performing the stretch.
Pressing down the knee with force
Forcing the knees to the ground can damage tendons and ligaments. This kind of overstretching may lead to injury. Hence, allow the knees to gently fall on the ground only as much as possible.
Holding the Breath
You should perform slow inhalation (as you rest) and exhalation (as you initiate the stretch) rhythmically while stretching. Don't hold your breath while practicing the asana.
Few modifications of butterfly exercise for pregnant ladies
As mentioned earlier, there are two variations in butterfly exercise - full butterfly exercise and half butterfly exercise. Apart from these variations, butterfly exercise can be done with some modifications as per your health condition.
If you have lower back issues, you may avoid leaning your lower back. Instead, bend from your hips to make yourself more comfortable.
If you have flexibility issues in the beginning, you can put a soft blanket under your thighs for support. This also helps easy knee movement. You may even keep your feet a little farther from your groin part for your ease while doing butterfly exercise during pregnancy.
Having known all about the benefits of butterfly exercise, are you all set to include up this yoga asana in your prenatal exercise? Talk to your doctor and start as per the doctor's suggestion.
Also, share with us if you did or are doing butterfly exercise during pregnancy. Let us know how it helped you throughout the pregnancy. Leave your answers in the comment box.
Happy pregnancy!
