What is Prenatal Yoga: Yoga which is designed for pregnant women which can reduce complications & ease childbirth or can increase labor pain tolerating capacity is called Prenatal Yoga. Prenatal Yoga can be done right from the 1st day of pregnancy up to the due date. It consists of a set of breathing exercise, minor exercises which are performed before doing asana, & simple stretching exercises.
Why Prenatal Yoga should be done during pregnancy: We have seen now born child is suffering from congenital diseases such as asthma, weak eyesight, & many heart diseases. Some children are born underweight & these children are susceptible to many diseases. Every parent wants a healthy, happy & peaceful child. Parents of this generation are very conscious about their child; hence they should work to inculcate good virtues in their child right from birth. So, it is a duty of every woman to give birth to a healthy child who can not only help its parents but also the nation. Given below are some advantages of prenatal yoga:-
- The breathing exercise removes stress, depression & improves sleep.
- It increases the strength, flexibility of pelvic muscles which are required during childbirth.
- It helps to cope with joint pain & back pain.
- It decreases nausea, headache & shortness of breath.
Pranayam & Asana for pregnant women:
Pranayam: – Following below are the Pranayam which is to be done by pregnant women:-
- Anulom-Vilom Pranayama: – It is the best exercise during pregnancy. Its continuous practice gives you relief from morning sickness & constipation. Besides this, it also completes the requirement of oxygen in the body as during this period women suffer from drowsy & weakness. For further details please visit the following link:- https://upaya-yoga.com/enhance-beauty-by-yoga
- Bhastrika Pranayama (Breathe of fire): – Hormonal balance is very necessary for the successful maintenance of pregnancy. Anxiety & stress may aggravate the complications of pregnancy & childbirth & it can also lead to many complications such as hypertension, insomnia, & malnutrition. Hence, for safe motherhood & healthy fetal growth, it is necessary that the expectant women should be healthy, happy & stress-free. Thus, Bhastrika done during pregnancy can regulate endocrine hormonal balance which is necessary to maintain a successful pregnancy.
Following below are the steps of doing Bhastrika:
- Sit in Sukhasan or Padmasana (Lotus Pose) on a mat.
- Take a deep & soundless breath inside so that your lungs are filled with air. Make sure that the air is not filled in the abdomen.
- Now gently breathe out. The time taken to inhale & exhale must be the same approx. 2.5 sec to breathe in & breathe out.
- When you breathe in you must feel that you are taking positive energy inside.
- When you breathe out you must feel that negative energy & toxins are coming out.
- Bhramari Pranayam (Bee Breath):- It gives strength to the lungs & increases the oxygen-carrying capacity of the blood. It gives calmness to the mind. It helps in relieving stress & performing this yoga mother prays to god for the wellness of their fetus. It keeps hormones of pituitary gland balanced which is a must for maintaining a successful pregnancy. For details please visit the following link:- https://upaya-yoga.com/yoga-for-childless-couple
- Udgeeth Pranayam:- It is the easiest breathing exercise. By chanting “om” the expectant mom can get rid of all negative thoughts such as anger, betrayal, jealousy, etc. She feels good & thinks positive. As we know that whatever a pregnant mom thinks the same thoughts are passed on to the fetus. It controls blood pressure, improves memory power. It relieves tension, anger & anxiety.
Following are the asana which can be done during pregnancy:
- Tadasana: It is great to pose to strengthen the spine & ease your back pain. It helps in balancing, aligning & strengthening your body. It helps in improving body posture as during pregnancy wrong posture can be responsible for various body aches. For further details please visit the following link: https://upaya-yoga.com/beginner-yoga-poses
Precautions while practicing Tadasana:
- Do not overstretch while practicing. Go as far as your body allows.
- For beginners, who face difficulty in maintaining the pose on toes in the standing Tadasana or Palm Tree Pose should perform this asana without raising the feet and gradually practice with raised heels.
- Pregnant women, they should increase the distance between legs as much as possible while practicing this pose so as to ensure stability & avoid from falling.
- Virabhadrasana or Warrior Pose: It increases core strength & improves digestion of the body. It makes shoulder, spine & legs strong. It also increases the flexibility of the lower body which is necessary during labor.
Precautions while practicing Virbhadrasana:-
- This pose should be avoided in case the woman is suffering from high blood pressure or heart problems.
- If you have knee pain or arthritis use support at the knee to hold this posture. Avoid this posture if you are suffering or recently suffered from diarrhea.
- Avoid this posture if you are suffering or recently suffered from diarrhea.
- Pregnant women can stand close to the wall for support while practicing this pose.
- Trikonasana or Triangle Pose: It cures digestive disorders during pregnancy. It increases hip flexibility thus making labor easy. It heals the backaches during pregnancy & after delivery. It relieves stress makes you calm. It stimulates the flow of blood to abdominal & pelvic organs. For further details please visit the following link: https://upaya-yoga.com/yoga-asana-increase-height
Precautions while practicing Trikonasana:
- Perform this exercise in the presence of a yoga instructor.
- Do not perform this exercise if you have back or spinal injury.
- Avoid this exercise in the case of migraine, headache, or low blood pressure.
- Cat-Cow Pose or Marjariasana:- It should be done after 26 weeks of pregnancy. It improves blood circulation. It also strengthens your wrists & shoulders. It is one of the best poses for moving the baby into a favorable position for the birth or keeping the baby in a favorable position. It helps in relieving back pain.
Precautions while practicing Marjariasana:
- Those who are suffering from head injury should avoid this pose.
- Do not overstrain your body; try to do within limits of your body.
- Begin with preparatory poses in order to make your body flexible & then perform the difficult postures.
- Baddha Konasana (Butterfly exercise): It is the best pose to increase the flexibility of the hip & thigh region if done regularly can benefit the most. It improves digestion & good for improving bowel movements. It increases the chances of normal delivery. It makes muscles of lower back, knees & legs strong.
Precautions while practicing Butterfly Pose:
- Avoid this pose if you have any kind of knee injury.
- Initially, your thighs will not be able to touch the ground so you can roll two towels & keep them under each thigh to perform this pose.
- Do not lean forward & try to keep your back straight during this pose.
- Shavasana: This pose is done at last to cool down body & relax. After 1st-trimester women should prefer lying on the left side, this will increase blood circulation to the fetus. It makes mind calm, relax & free from negative thoughts & stress. It helps in curing insomnia & fatigue which usually occurs during pregnancy
Precautions while practicing Shavasana Pose:
- It can induce severe back pain so try to modify this by keeping knees bent, & putting a pillow below your back.
- Try to sleep on your side after 1st
- If you are suffering from acid reflux & feel nausea then at least sit quietly for some time.
- Keep a pillow under your leg if you have to swell in feet.