PRENATAL YOGA:
Yoga is designed especially for pregnant women starting from first month of conception till the delivery is prenatal yoga. It includes Asanas,
Pranayam, Meditations, and Shavasana. Some special sessions might use mantra chanting and mudras to control the breath and to ease the tension during the conception period. It helps pregnant women
to adjust to the inner and outer changes taking place within their bodies during pregnancy.
Benefits of Prenatal Yoga:
1) Releases tension, restores energy and provides an understanding of the changing body.
2) Facilitates proper blood circulation in the lower limbs which is generally affected during conception.
3) Quiets the mind and relaxes the nervous tension owing to the anticipation of labor.
4) Opens up the pelvic region by working on the hip joint and the loins for easy passage of he baby and strengthens the birthing muscles.
5) Mentally prepares the mother to be for facing the challenges to nurture and raise the child.
6) Rejuvenates the mood and gives a happy and satisfying feeling.
7) Relaxation techniques and restorative postures helps you bond with your baby
before and after birth.
8) Increases the energy levels and decreases anxiety.
9) Relieves constipation and allows for proper absorption of nutrients in to the body.
10) Improves sleep.
11) Reduces backaches by strengthening the back muscles.
12) Takes care of the quick and health recovery after delivery.
13) Helps to reduce swelling and increases flexibility.
14) Keeps the body in shape by stretching and strengthening exercises.
15) It allows accepting the pain involved in labor as a part of motherhood and deal with it more calm and serenity.
16) Helps in easy digestion of food, as when the baby grows the intestinal organs gets pushed which may affect the regularity of bowl movements and cause indigestion.
ASANAAS DURING PREGNANCY
Although the main piece of advice for any pregnant women is to do Yoga under Supervision. Asanas are decided as per the state and case history of the pregnant women and her stage of pregnancy.
One simple way of self examining is to keep a close watch on which movements make you feel uncomfortable and breathless. They should be avoided.
PRANAYAMAA IN PREGNANCY
The best breathing exercises are the preliminary breathing exercises quoted under the Meditation on Breath section under the main head Alternative Healing Method. One can practice them at any stage of pregnancy.
Apart from them amongst the main
Pranayam Alternate Nostril Breathing with holding the breath, Shitali and Sheetkari
Pranayam, Bhramri Pranayam are good to ease of the heavy breath during conception. They help create space, ease bronchial spasm, relieve the pressure of abdominal organs from the lungs & prepares for the delivery.
BENEFICIAL MUDRA
Gyan Mudra, Pran Mudra, Aakash Mudra are good to practice during entire tem of Conception.
One Mudra is especially beneficial prior to delivery called Apana Mudra which helps invoke natural contractions of the uterus to push the baby out and also helps in painless and easy delivery. For more info on these specific Mudras look under the Main head Alternate Healing Methods –Mudra.
DOS AND DONTS
1. Never do Yoga without supervision during pregnancy.
2. Do practice yoga and mediation throughout pregnancy if given by your doctor to do so.
