Prenancy is one of the happiest and precious times in woman’s life. It brings many mental and physical changes in woman’s body. However it is essential to be more careful about our body during pregnancy as we are not only looking at our body but there is one more body inside the womb which is taking shape.
Yoga is perfect way to stay flexible and energised. It relives mental stress during pregnancy. By practicing yoga you can easily think of hassle-free pregnancy and natural child birth. More importantly, Yoga is even helpful in physical and mental development of the foetus.
Before starting yoga lessons it is important to discuss with your doctor. If you have not tried yoga ever, practice it under the expert’s supervision and if you are already familiar, there are many books and CDs available in the market to guide you for pregnancy yoga steps with picture presentations.
If you have no history of miscarriage, do all the poses fully until the second month. Then cut out all the exercises in which you lie on the stomach and thus put a lot of pressure on the abdomen. Do not attend class in the 11th, 12th, and 13th weeks- it is important, to be aware of the fact that during these three weeks the risk of miscarriage is the greatest, and therefore you better avoid practice.
- Consult your doctor before starting yoga lessons.
- If you feel discomfort in any position, you will have to change or leave position.
- Lying on your stomach is strict no-no.
- Do not overstretch your body especially your abdominal muscles.
- Practice standing or balancing poses near the wall in order to avoid risk of falling.
- If you are experiencing any pain, discomfort or nausea during or after yoga, stop it immediately and contact your doctor.
Note : YOU SHOULD NOT DO ALL THE YOGA EXERCISES THAT YOU WERE DOING BEFORE CONCEIVING.
Essential yoga steps during pregnancy:
- Breathing exercise / Pranayama during pregnancy :
‘Pranayama’ is a technique which controls your breathe. This is the only technique that you can perform throughout your pregnancy. Practicing ‘Pranayama’ makes you relaxed and ease complications during labor.
Suggested ‘Pranayama’ during pregnancy :
Sit in ‘Padmasana’. Cover your ears with your first finger and breathe in and breathe out with humming sound.
- Anulom vilom
Lock your right nasal with thumb and breathe in through left nasal. Now lock both the nasal for a second and breathe out from right nasal. Now repeat the same step by breathing in through right nasal and breathe out through left nasal and so on. Continue the process for 10 minutes or more.
Fill your lungs fully with air, retain for a while and breathe out completely. Continue to process for 10 minutes approx.
IMPORTANT : KAPALBHATI (forcefully breathe out through stomach) PRANAYAM SHOULD STRICTLY BE AVOIDED DURING PREGNANCY.
- Yoga ‘asanas’ or positions during pregnancy :
- Titliasana (Butterfly position)
Other legs, hands, shoulders and neck stretch exercises are also advisable during pregnancy.
Apart from ‘Pranayama’ and easy yoga steps, meditation is also helpful to ease your pregnancy.