Prenatal Yoga
Submitted by divine_sysop on January 29, 2010 - 01:16
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Every woman desires to bear a healthy child; it is also a divine fulfillment. The birth of the child is a great achievement for a prospective mother. During pregnancy, the prospective mother experiences many psychological and physical changes. Eating habits of the mother also play an important role in secretion of hormones during pregnancy.
For most women, labor is a time of apprehension of fear and agony. Women can have an easy and nearly painless labor with proper pre-natal preparation. If prospective mother has pain in labor then fear, apprehension and tension can lead to ischemia and spasm of the uterus, which may cause more intense pain. Contraction of the uterus may also give pain and difficulty. Due to psychological and physiological imbalance, the prospective mother can face long and painful labor.
Yoga is the best preparation for every prospective mother. Yogic practice is the best way to give positive and healthy environment to a prospective mother and the unborn baby. Yoga provides a way to refine the movements of the body. After regular practice of yoga, the body will stretch, adapt and gradually move into alignment. Perfect pregnancy can only be possible when the mother has complete control over her body and mind. Once the mind is controlled, the body follows willingly and balance between the two is achieved.
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Yoga processes create awareness and a state of calmness as the perspective mother feels internal purity. Her mental and physical condition will be calm and rhythmic and normal anxiety concerning the labor will decrease.
Yogic practices integrate the body, mind and sprit. Yoga helps to improve immunity, internal strength, control over body and emotions. Adapting yoga is the best preventive and curative therapy for the perspective mother and her child.
Pregnancy is divided into three trimesters. The specifically designed yogic program given below is helpful for a pregnant woman to correct her body posture, improve flexibility of spine, improve her breathing capacity and harmonize physical, mental and spiritual levels.
Benefits of Yoga Practices:
- Improved muscle tone and a flexible body
- Open energy channels of the body
- Strong and flexible spinal cord
- Balancing of the sympathetic and parasympathetic systems to make them work in a proper way
- Improved blood circulation in the whole body and toned abdomen and pelvis; it helps to support extra weight of the uterus
- Cure for headache, edema feet and leg cramps
- Consult your gynecologist regularly
- Drink water before and after the asanas but do not drink too much water at a time
- Take extra nutrition and calories
- Wear loose and comfortable clothes
- Be conscious of your body posture
- Keep your environment satvik by staying happy, peaceful and spiritual
- Find a quiet and well-ventilated room for practicing asanas
- Always keep blankets, pillows, a folding chair and extra mat nearby for support
- History of miscarriages
- Cervical insufficiency
- Back injury
- Fatigue
- Nausea
- Dizziness
- Edema
- Headache
- High blood pressure
Pawanamuktasana Part-1 Anti-Rheumatic group:
- Prarambhik Sthiti (Base Position)
- Padaguli Naman (Toe Bending)
- Goolf Naman (Ankle Bending)
- Goolf Chakkra (Ankle Rotating)
- Goolf Ghoornan (Ankle Crank)
- Janufalak Akarshan (Kneecap Contraction)
- Janu Naman (Knee Bending)
- Janu Chakkra(Knee Crank)
- Ardha Titali Asana (Half Butterfly)
- Shroni Chakkra (Hip Rotation)
- Poorna Titali Asna (Full Butterfly)
- Mushtika Bandhana (Hand Clenching)
- Manibandha Naman (Wrist Bending)
- Manibandha Chakkra (Wrist Joint Rotation)
- Kehuni Naman (Elbow Bending)
- Kehuni Chakkra (Elbow Rotation)
- Skandha Chakkra (Shoulder Socket Rotation)
- Greeva Sanchalana (Neck Movement)
Pawanamuktasana Part- 2 Digestive/Abdominal group:
- Padotthanasana (Raised Legs Pose)
- Pada Chakkrasna (Leg Rotation)
- Pada Sanchalanasna (Cycling)
- Supta Pawanmuktasna (Leg Lock Pose)
- Jhula Lurhakanasana (Rocking and Rolling)
- Supta Udarakarshanasna (Sleeping Abdominal Stretch Pose)
- Shva Udrakarshanasna (Universal Spinal Twist)
- Naukasana (Boat Pose)
Pawanamuktasana Part-3 Energy Block group (Shakti Bandha):
- Rajju Karshanasana (Pulling the Rope)
- Gatyatmak Meru Vakraasna (Dynamic Spinal Twist)
- Chakki Chalansna (Churning the Mill)
- Nauka Sanchalanasana (Boat Pose)
- Kasta Tarkshanasna (Chopping Wood)
- Namaskarasna (Salutation Pose)
- Vayu Nishkasna (Wind Releasing Pose)
- Kauva Chalasna (Crow Walking)
- Udarakarshanasana (Abdominal Stretch Pose)
- Surya Namskar (Salutation to the Sun)
- Shashank Asana (Pose of the Moon)
- Marjari Asana (Cat Stretch Pose)
- Shashank Bhujang Asana (Striking Cobra Pose)
- Ardha Ushtrasana (Half Camel Pose)
- Vyaghrasna (Tiger Pose)
- Tadasana (Palm Tree Pose)
- Matsyasana (Fish Pose)
- Vipareeta Karani Asana (Inverted Pose)
- Garudasana (Eagle Pose)
- Padagushthasna (Tip Toe Pose)
Pranayama:
- Nadi Shodhana (Psychic Network Purification)
- Bhramari (Humming Bee Breathing)
- Ujjayi (Psychic Breathing)
Pawanmuktasana Part-1 Anti-Rheumatic group:
- Prarambhik Sthiti (Base Position)
- Padaguli Naman (Toe Bending)
- Goolf Naman (Ankle Bending)
- Goolf Chakkra (Ankle Rotating)
- Goolf Ghoornan (Ankle Crank)
- Janufalak Akarshan (Kneecap Contraction)
- Janu Naman (Knee Bending)
- Janu Chakkra (Knee Crank)
- Ardha Titali Asana (Half Butterfly)
- Shroni Chakkra (Hip Rotation)
- Poorna Titali Asana (Full Butterfly)
- Mushtika Bandhana (Hand Clenching)
- Manibandha Naman (Wrist Bending)
- Manibandha Chakkra (Wrist Joint Rotation)
- Kehuni Naman (Elbow Bending)
- Kehuni Chakkra (Elbow Rotation)
- Skandha Chakkra (Shoulder Socket Rotation)
- Greeva Sanchalana (Neck Movement)
Other Asanas:
- Matsya Kridasana (Flapping Fish Pose)
- Bhadrasana (Gracious Pose)
- Marjari Asana (Cat Stretch Pose)
- Hasta Utthanasana (Hand Raising Pose)
- Tadasana (Palm Tree Pose)
- Kati Chakkrasana (Waist Rotating Pose)
Pranayama:
- Nadi Shodhana (Psychic Network Purification)
- Bhramari (Humming Bee Breathing)
- Ujjayi (Psychic Breathing)
Pawanmuktasana part1 Anti-Rheumatic Group:
- Prarambhik Sthiti (Base Position)
- Padaguli Naman (Toe Bending)
- Goolf Naman (Ankle Bending)
- Goolf Chakkra (Ankle Rotating)
- Goolf Ghoornan (Ankle Crank)
- Janufalak Akarshan (Kneecap Contraction)
- Janu Naman (Knee Bending)
- Janu Chakkra (Knee Crank)
- Ardha Titali Asana (Half Butterfly)
- Shroni Chakkra (Hip Rotation)
- Poorna Titali Asna (Full Butterfly)
- Mushtika Bandhana (Hand Clenching)
- Manibandha Naman (Wrist Bending)
- Manibandha Chakkra (Wrist Joint Rotation)
- Kehuni Naman (Elbow Bending)
- Kehuni Chakkra (Elbow Rotation)
- Skandha Chakkra (Shoulder Socket Rotation)
- Greeva Sanchalana (Neck Movement)
Caution: Women having any physical problem should not practice any asana in third trimester.
Pranayama:
- Nadi Shodhana (Psychic Network Purification)
- Bhramari (Humming Bee Breathing)
- Ujjayi (Psychic Breathing)
Throughout pregnancy period, the mother should regularly do the following meditation practices:
- Yoga Nidra (Psychic Sleep)
- Antar Mauna (Inner Silence)
Although the practices are mentioned above, their application may vary from individual to individual. Yoga exercises should strictly be practiced under the guidance of a qualified yoga teacher.
