Pregnancy Yoga

Garbhakranti Pregnancy Yoga

With yoga, I can combat stress & anxiety during pregnancy.
Yoga helps me gain victory over my mind and attitude and gain a healthy body.
During pregnancy, physical as well as mental fitness is required, with which I can bear the strain of pregnancy and delivery.
The good thing is that, Yoga is concerned with mental health as well as physical health.
If my heart, lungs and muscles are in good condition, If I know correct breathing techniques , if I am mentally and physically relaxed , my dream baby will grow well , I will have a much easier and safer delivery and hence much faster recovery . Yoga will help me in this.
Yoga helps me condition the specific areas and group of muscles needed for a healthy pregnancy & delivery.
Yoga strengthens my body so that my dream baby grows well.
During pregnancy, unique changes take place as the uterus [body organ where my dream baby resides for nine months of pregnancy] expands to about twenty times its usual size.
Due to this, there is upwards and backwards displacement of my bowel loops. This leads to a feeling of heaviness of body.
Fear factor and some apprehensions make the mind stressful during pregnancy.
To combat all these situations, Ayurveda has given a key to success for pregnant women called Yoga.

Brahma Muhurta is the best time for meditation or Yogasana or doing work.
The mind is fresh after a good night’s sleep, the atmosphere as well as the mind are serene & pure.
There is Satva Guna inside the person as well as in the atmosphere.
The best time to do Yogasana & meditation is Brahma Muhurta but if it is not possible then it should be done in the morninghours / evening hours.
I should get up early in the morning & if possible before sunrise.
Only if it is not possible to do Yogasana in the morning, then they can be done in the evening.
Yogasana should always be done on an empty stomach.
After getting up in the morning, first basic cleansing of the body like defecation [ passing stools ] , urination etc should be done.
After that, I will brush my teeth.
Then I will take bath with warm water.
After bath, I will pray to Almighty.
Yogasana should preferably be done after Pranayama .
I should put a carpet on the floor to do Yogasana.
Yogasana should not be done sitting directly on the floor.
There should be a time gap of minimum 4 hours after eating to do Yogasana.
Generally 4 hours is the time taken for stomach emptying hence this time should be minimum 4 hours.
I should not eat/ drink water while doing Yogasana.

The place should be calm & quite as far as possible.
If it is not possible to have a calm & quite place, then that should not stop one from doing Yogasana / meditation.
Yogasana/ meditation themselves give calmness to body & mind.

Incense sticks [Dhoop] should be used to create a pleasant atmosphere.
Lamp of Cow`s ghee [Goghruta] should be lighted at the place to cleanse the atmosphere. Lamp should be kept at a safe place.

A pregnant woman is like a vessel of oil full to the brim.
Just as a vessel needs to be taken with absolute care with careful handling; similarly I should carry myself from one place to another with utmost care; hence I should not strain myself while doing Yogasana during pregnancy.
It is OK even if I do not get the ideal recommended posture of Yogasana & I should not strain unnecessarily to get the same.
The time duration of each Yogasana should be increased very gradually which should be comfortable to me and my dream baby.
Only the following recommended Yogasana should be followed as all Yogasana are not recommended during pregnancy.
I can count the duration of each Yogasana by counting numbers and increase gradually.
As my dream baby is growing, in the later stages of pregnancy, I may feel tired while doing Yogasana & Pranayama .
When I get tired , I should take rest.
I should never lie on my tummy while doing Yogasana.
Medical advice of my gynaecologist should always be taken before starting Yogasana.

It is advisable to practice only the above Yogasana during pregnancy.

How do I do Vajrasana?

I will sit straight in a kneeling position.
I will slip my toes to join at the back.
My heels will be apart.
I will place my buttocks in the cavity thus formed.
My thighs should be together.
I will rest my both hands on my knees.
I will take in deep breath slowly [ inhalation ] and take out deep breath slowly [ exhalation ]
I will remain in this position for as much time as I am comfortable.
I will not strain myself to do this and will go on increasing the duration everyday slowly, steadily and regularly.

How does Vajrasana help me during Pregnancy?

Vajrasana strengthens my back [spine], legs & thighs to bear extra pelvic weight due to my dream baby’s weight & my weight gain in pregnancy.
Vajrasana will help me in having normal delivery.
Vajrasana also helps me to prevent backache.
Vajrasana helps in my normal bowel movements & helps in avoiding constipation.
Vajrasana can be my sitting position after lunch as well as dinner [ at home ] instead of sitting in chair.
Vajrasana helps in digestion.

How do I do Parvatasana?

I will sit in Vajrasana.
Taking deep breath slowly, I will raise my both hands stretching upwards & lock my fingers.
I will hold my breath for a moment.
I will breathe out slowly [exhale] & relax to normal.
I will do this for as much time as I am comfortable without straining.
How does Parvatasana help me?
Parvatasana helps to relieve backache.
Parvatasana strengthens my chest muscles.
Parvatasana provides more oxygenated blood to my body and hence to my dream baby which is essential during pregnancy.

How do I do Utkatasana?

I will stand erect keeping feet parallel.
I will raise both hands parallel keeping palms down facing to floor.
Simultaneously I will take breath slowly.
I will try to sit in squatting position in a standing position only.
Simultaneously I will take breath out slowly [exhale].
I will do this Asana for as much time as I am comfortable without straining myself.

How does Utkatasana help me?

Utkatasana strengthens my pelvic and thigh muscles to combat extra weight gain in pregnancy.
Utkatasana helps in preventing low backache.
Utkatasana helps in normal delivery.

How do I do Shavasana?

Facing upwards, I will lie down on the back & close my eyes.
I will keep both legs and hands apart at a moderate distance.
I will relax every part of my body.
I will relax my body completely starting from toes of feet and taking my mind to each part of mind.
I will give the message to my mind that …
Now my feet are relaxing.
Now my hands are relaxing.
Similarly, I will give this message to each and every part of my body.
I will give these messages starting from toes till I reach head.
I will consciously try to remove all the thoughts from my mind and relax my mind by emptying it.
I will maintain this position at least for ten minutes taking a slow & deep breath.

How does Shavasana help me?

10 minutes of Shavasana everyday is a great relaxant.
Shavasana relaxes my body.
Shavasana relieves my mental stress.
Shavasana preserves my positive attitude & my confidence, helps to provide more oxygen to my body.
Shavasana helps me in a healthy pregnancy, normal delivery and helps in good growth of my dream baby.

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