Pregnancy Yoga

Garbhakranti Pregnancy Yoga

How does Yoga help me in pregnancy?

  • 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.

Yogasana are one of the parts of 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.

Attire / clothes during Yogasana:

  • The attire/ dress used while doing Yogasana should be loose & comfortable.
  • The attire / dress should not be skin fit/ tight fitting.

Place of 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.

Ambience for Yogasana & meditation:

  • 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.

Time duration of Yogasana:

  • 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.

The Yogasana which should be practiced during pregnancy are :

  • Vajrasana
  • Parvatasana
  • Utkatasana
  • Shavasana

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

Vajrasana in pregnancy:                

  • Vajra means iron or strong.
  •  Vajrasan helps me become strong like iron.

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.

Parvatasana in pregnancy:

  • Parvata means mountain.

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.

Utkatasana in 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.

Shavasana in pregnancy:     

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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