YOGA IN PREGNANCY

~~ Know the Importance for pregnancy cycle and health of the mother and child ~~

A complete routine, which enables the spiritual and holistic growth of the embryo inside a woman, is laid out in a lucid and detailed manner in this post. It also helps to imbibe the richness of the Pranayams carried out in a subtle manner.

“Each breath in is a new chance to let Life flow through you, to let go of resistance to the moment, to cultivate compassion for yourself and others”

Why is it important?

1. In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.
2. Pregnancy not just help the physical health also develop overall mental health(Stress in childhood, lower self-esteem, depression in childhood, shame, shyness).
3. Chronic Diseases.

Chronic Disease in Child:

1.      Asthma
2.       Cystic fibrosis
3.      Having diabetes 
4.      Obesity and overweight in children
5.      Malnutrition
6.      Developmental disabilities, including attention-deficit/hyperactivity disorder (ADHD) and the autism spectrum disorders.
Sama-vritti Pranayama
How to start?

1.Pranayam: 

My absolute favorite form of Pranayama (breath control) is Alternate Nostril Breathing. It’s simple to do and in just a few moments can completely calm and balance the monkey mind.

Alternate Nostril Breathing is traditionally done in a seated, cross-legged meditation posture, though it’s fine to sit in a chair if you’re not comfortable on the floor. In either case, sit up with a tall spine and relaxed face and shoulders.

The mudra (hand position) is done with the right hand. Fold the index finger and middle finger down to touch the palm. Begin with the thumb lightly closing your right nostril. Inhale through the left nostril, to the count of four, six or eight. Hold the breath in for four, six or eight seconds. Then, lightly close your left nostril with your ring finger and release the thumb from your right nostril. Exhale through the right side. Inhale again through the right side. Retain the breath here in the middle only if you feel comfortable doing so. Exhale through the left.

That is one cycle.
To summarize: inhale left, exhale right, inhale right, exhale left. Optionally retain the in-breath in and the out-breath out. Continue for five cycles or more. You can work up to doing this breath exercise for five or more minutes at a time.

Alternate Nostril Breathing works like a charm to clear and calm the mind. It’s a terrific technique to incorporate at the beginning and/or end of your yoga session.

Benefits: 

Lower/stabilized blood pressure
Increased energy levels
Muscle relaxation
Decreased feelings of stress and overwhelm/
Reduced anxiety and depression.

2. Vakrasna (Twisted pose): vakrasana

-Sit erect with feet stretched in front (parallel).
– Inhale and raise your arms at shoulder level, palms facing down.
-Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.
-Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.
-Repeat on other side.

Benefits:
Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs.
 

Utkatasana (Chair pose): 

5196748051d15529e67dc2302f96bf66-Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
-Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
-Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.
-Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
-Exhale, hands down and heels down simultaneously.

Benefits:  Strengthens thigh and pelvic muscles

Konasana (Angle pose):    pregnancy-2-konasana-large

-Stand erect with feet 24 inches apart. You can do this asana with the support of wall.

-Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend side ward towards your left. Exhale and come back and put your hand down.

-Repeat the same with other side.

Benefits: Flexibility of waist and fat remains under control in the waist region.

Paryankasana (Ham’s pose with one leg):  image003

-Lie down on your back. Straighten your legs. Keep your knees together.
-Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you’re comfortable and repeat the same on other side. Straighten your leg.
-Repeat with the left leg.

Benefits: Strengthens abdominal, pelvic and thigh muscles.

HASTA Panangustasana (Extended hand to big TOE pose): supta-padangustahasana-twisted-variation 

-Lie down on your back. Straighten your legs. Keep your body in one line.
-Your hands in T-position, palms facing down.
-Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.
-Sliding your leg come back to original position.
-Repeat the same on left side.

Benefits: Strengthens pelvic and thigh muscles.

Bhadrasana (Butterfly pose): Bhadrasana-the-throne-pose 

-Sit on the mat with legs fully stretched.

-Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. -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: 
Bhadrasana is a highly successful posture for incontinence. Lower back and the abdominal organs receive good blood circulation and hence it helps to address problems in the area.
It helps to reduce kidney problems.
The pose is good for breathing disorders.
It helps to keep the mind focused and relaxed.
It strengthens the legs, tones the thighs and makes the hips flexible.
It activates the root chakra.

Parvatasana (Mountain pose):  Parvatasana 

-Sit on the mat in sukhasna, padmasana or ardhapadmasana.

-Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again.

 

Benefits:

Parvatasana stretches the spine. It helps practitioners below 18 years to gain some height.
The stretch in this pose reduces extra fat in the back and waist.
It tones the abdominal muscles and hence stimulates the inner organs in the abdominal region.
It sets right respiratory disorders including asthma.
As you stretch your arms straight, your triceps and biceps receive good work out.
It helps to reduce back pain.
It improves the ability to stay focused.

Yastikasana (Stick pose): stick pose 

– Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.

-Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.

-Exhale, raise your hands and come back into normal position.

-Repeat 3-4 times with in between breaks

 

Benefits: Yastikasana or the stick pose is a great asana that facilitates maximum stretching of the body. It helps negate the ill effects of sitting in a bad posture for long periods of time, relaxes tense abdominal and pelvic muscles, and offers rest and relaxation, helping you beat fatigue.

Hope, Your pregnancy cycle will be very calm, full of excitement and soothing!!!!!

 (P.S. If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor)

 

 

 

 

 

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