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Prenatal yoga is designed especially for pregnant women starting from first month of conception till child birth. It comprises Asanas, Mudras, Pranayama and Meditations. Special sessions are scheduled to control breathing and to ease tensions during conception period. All these help pregnant women to adjust with inner and outer changes taking place within their bodies during pregnancy.
All these Asanas, Mudras, Pranayamas and Meditations are explained on this site.
ASANAAS DURING PREGNANCY
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| Apaan Mudra |
Preferably pregnant women should do yoga under supervision of an expert yogi who can decide Asanas as in accordance with the general conditions and case history of the pregnant women as well as her stage of pregnancy.
If there is no expert yogi for supervision then easier Asanas should be performed. One simple way of self examining is to keep a close watch on body movements and avoid those Asanas which make you feel uncomfortable and breathless.
Any Asana may be selected excluding those specifically prohibited during pregnancy.
PRANAYAMA IN PREGNANCY
The best breathing exercises are the preliminary breathing exercises quoted in the postings about Meditation and Breathing exercises. One can practice them at any stage of pregnancy.
Apart from them amongst the main Pranayama Anuloma Viloma or Alternate Nostril Breathing, Shitali or Cooling Breathing and Sheetkari Pranayama, Bhramri Pranayama are good to ease the heavy breath during conception. They help create space, ease bronchial spasm, relieve the pressure of abdominal organs from the lungs and prepare for the delivery.
BENEFICIAL MUDRAS
The Gyan Mudra, Pran Mudra, Akash Mudra are the best to practice during entire span of conception. One mudra especially beneficial prior to delivery is Apaan Mudra which helps invoke natural contractions of the uterus to push the baby out and also helps in painless and easy delivery.
BENEFITS OF PRENATAL YOGA
Releases tension, restores energy and provides an understanding of the changing body.
Facilitates proper blood circulation in the lower limbs which is generally affected during conception.
Calms the mind, relaxes the nervous system and releases tension owing to the anticipation of labor.
Opens up the pelvic region by working on the hip joints and the loins for easy passage of baby and strengthens muscles.
Mentally prepares the mother for facing the challenges to nurture and raise the child.
Rejuvenates the mood and gives a happy and satisfying feeling.
Relaxation techniques and restorative postures help your bond with your baby before and after birth.
Increases the energy level and decreases anxiety.
Relieves constipation and allows proper absorption of nutrients into the body.
Improves sleep and cures insomnia.
Reduces backaches by strengthening the back muscles.
Takes care of general health and gives quick recovery after delivery.
Helps reduce swelling and increases flexibility.
Keeps body in shape by stretching and strengthening exercises.
Improves capacity to bear labor pain as a part of motherhood and deal with it more calmly.
Helps in easy digestion of food because as the baby grows the intestinal organs gets pushed which may affect the regularity of bowl movements and cause indigestion.
