Yoga Pregnancy yoga in pregnancy prenatal yoga parenting postpartum recovery yoga bali

To give birth to a child is undeniably the ultimate dream of the majority of women.It is an almost divine fulfilment that she hopes to attain through this act of procreation.Yoga can be a great way to stay flexible, relive stress and prepare for birth. Yoga postures during pregnancy helps fetus to develop healthily, improves blood circulation & Increases energy(prana) and vitality. By using, stretching and cultivating the muscles for birth, you inherently make birth easier. Meditation And the correct breathing methods ensure complete oxygen flow for the baby forming within. The muscles are prepared by the yoga to do their job efficiently in labor. Not to mention the glorious relaxation skills that you can bring to your birth after the months of practicing. Yoga can also alleviate the discomforts caused by pregnancy. There are poses for sciatic pain, round ligament pain, and yes, even morning sickness. Many women begin yoga for a life long activity during pregnancy, finding that returning to yoga is much simpler postpartum than many other fitness activities. Yoga Gives you and a partner loving, supportive yoga postures to practice together. And, offers you visualizations to heighten your relationship with yourself, your partner and your baby. Yoga practitioner can cultivate mindfulness of the new life growing inside her while preparing her body for delivery and postpartum recovery.

Yoga practitioner can cultivate mindfulness of the new life growing inside her while preparing her body for delivery and postpartum recovery. "I love going to my yoga classes. I felt I had more energy and my aches and pains generally were less after class than before," Lisa told me after her first baby's birth. The various prenatal yoga positions help the expectant mother to rid them of the common backache problem they tend to suffer from. Another advantage of practicing yoga is that it actually helps the expectant mother to get back to proper shape soon enough post-pregnancy. As with practice one can actually go through pregnancy without putting on excessive weight; thereby avoiding post-pregnancy crash dieting and rigorous workouts.

Combination of these Four can help & Expectant mother & prepare for pregnancy
1) ASANAS
2) PRANAYAMA - Deep breathing exercises.
3) MEDITATION
4) YOGA NIDRA

 

Butterfly Pose or Titali Asana : This asana opens up your hips and inner thighs, and removes tension from the inner thigh area. In addition, it stretches your knees and groin area. It is one of the most beneficial pregnancy poses and if done consistenly right from the first trimester, it will almost certainly ease childbirth to a great extent.

Cat Stretch Pose or Marjari Aasana This aasan strengthens your neck, shoulders and spine, which is why it is also very good for the posture. In addition, it tones up the entire reproductive system, and is very beneficial for women before, during and after pregnancy.  

Other asanas or yoga postures that help during pregnancy are Squats or Utthanasan ,  marjarasana, Namaskarasana, Sulabh utkatasana

Mukha dhauti is a very effective breathing pattern to release tensions and soften the process of labour.

The intensity of pain  during delivery varies from person to person. The more apprehensive and exitable person, the more is the feeling of pain. If person takes a philosophical and relaxed attitude saying, ''OK, this pain is inevitable, but it is temporary and I can cope up with it.'' With yoga practice and meditation the intensity of pain reduces considerably. Yogic practices during pregnancy prepares the mind and body and take the person to a higher level of mind control.

Post Natal Asanas
Start with Leg raising exercises from 5 th day
Hastha padangusthasana
Konasana
Hastapadasana
Parvatasana
Paschimottanasana
Sarvangasana
Halasana, Shalabhasana
Makarasana

Positions To Avoid During Pregnancy:
Positions that should be avoided during pregnancy depend on what stage of pregnancy you are in. During the fifth month of pregnancy, the uterus is growing rapidly, getting heavier and heavier. Due to the heaviness of the uterus, lying on your back for more that 10 minutes may cause some compression to the blood vessels, which would decrease blood to the uterus and oxygen to the baby.

During the fifth month (or sometimes sooner), it may be uncomfortable to lay on your stomach. So these types of exercises should be avoided. A good rule to follow is do not try any positions that are uncomfortable or do not feel right.

As with any exercise program it is best to consult your practitioner before beginning. However, with the exception of not lying directly on your back or stomach after the fourth month, and avoiding what doesn't feel right to you, there is very little yoga that would be a problem during pregnancy. Yoga practice during pregnancy should be modified to accommodate the growing baby and protect the placenta. If you experience cramping, bleeding or prolonged cessation of fetal movement, stop practicing immediately and call your doctor.

Meditation: A therapeutic tool that meditation is, it will help you get rid of common and the deepest neuroses, fear, and conflict. Meditation also helps you strike an amazing connection between you and the baby in your womb.Mantra Japa meditation is a very effective form of meditation where a certain sound is repeated a number of times to have a remarkably soothing and subtle impact on your consciousness. Mantra literally means “that which liberates the mind”. Ancient yogis discovered certain ways of developing and controlling the mind by using sounds, both aloud as well as mental.It has an extremely positive effect on your senses and on the developing fetus. Meditation On "AUM" is useful.

Pranayama & Breathing Execises during Pregnancy During pregnancy, good breathing and control of Prana (energy) are absolutely vital, because just like the nutrients you provide your baby from your food, you are also responsible for providing him/her with high quality oxygen and prana from the air you breathe. A strong breathing mother will have better fitness for her pregnancy and provide a better life force for her child. In preparation for childbirth, mastery of a few simple Pranayamas can help birthing energy to flow smoothly. These phenomenal techniques help to release emotional tension during labor and the likelihood of post-natal depression is dramatically reduced.

Pranayama is a deciplined yogic breathing practice, in which breathing process in conciously regulated. But it is important to learn a under expert guidance only.

Effects of Pranayama
1. It induces tranquility, relaxation and a feeling of well-being.
2. It tunes up the nervous system, improves emotional stability. It also helps to eliminate anxiety, fears and phobias. Enhances efficiency of C.N.S. and there by bring relief from ailments like, insomnia, High blood pressure, breathlessness.
3. It improves breathing capacity and also increases stamina and vitality.
4. Most important of all it helps greatly in promoting an easy delivery with minimum distress and fatigue during labour......

 

 

 

 

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