Tuesday 22 July 2014

Prenatal Yoga


Samudravasane: De:vi, parvathasthanamandale: I
Vishnu pathninamasthubhyam, pa:dasparsamkshamaswame: II

Meaning: Oh Divine mother Earth! You wore the oceans as your garments, and have the mountains as breasts. The beloved wife of Lord Vishnu we salute you. For touching you with my feet, please forgive me.

Namasthe: priyaDattha:yai, thubhyamDe:viVasundhare: I
ThvamMa:tha: sarvabhu:tha:na:m, Pa:dasparsamkshamaswame: II

Meaning: Oh Divine Mother Earth, you are the mother of all the beings on this earth. We Salute you. You are feeding and giving everything according to their wish. For touching you with my feet,
Please forgive me.

Matru Devo Bhava itselfs says Mother is equal to GOD, So We should take care the Mothers To be With Utmost Care and Love.The Same way The Mother will pass all the Love and care to Child to be born.
Prenatal yoga can be a great way to prepare for childbirth.

The benefits of prenatal yoga
If you're pregnant and looking for ways to relax or stay fit, you may be considering prenatal yoga. Good for you! But did you know that prenatal yoga may also help you prepare for labor and promote your baby's health? Before you start prenatal yoga, understand the range of possible benefits, as well as what a typical class entails and important safety tips.

Prenatal yoga is more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Much like other types of childbirth-preparation, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

For example, studies have suggested that prenatal yoga can:
  • Improve sleep
  • Reduce stress and anxiety
  • Increase the strength, flexibility and endurance of muscles needed for childbirth
  • Decrease lower back pain, nausea, carpal tunnel syndrome, headaches and shortness of breath
  • Decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine growth restriction — a condition that slows a baby's growth
A Typical Prenatal Yoga may involve

Breathing. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. You may also practice different breathing techniques and making deep sounds, such as humming or grunting. Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.
    Gentle stretching. You'll be encouraged to gently move different areas of your body, such as your neck and arms, through their full range of motion.
      Postures. While standing, sitting or lying on the ground, you'll gently move your body into different positions aimed at developing your strength, flexibility and balance. Props — such as blankets, cushions and belts — may be used to provide support and comfort. You'll also continue to focus on your breathing.

      Cool down and relaxation. At the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. You may be encouraged to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm.

      "When you are a mother, you are never really alone in your thoughts. A mother always has to think twice, once for herself and once for her child".  Sophia Loren.

      Yoga Asanas:
      Vakrasna (Twisted pose) 


      -Sit erect with feet stretched in front (parallel).
      -Inhale and raise your arms at shoulder level, palms facing down. 
      -Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees. 
      -Inhale and come back to original position maintaining your hands shoulder level and parallel to each other. 
      -Repeat on other side. 
      Benefit-Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs. 

      Utkatasana (Chair pose) 

      utkatasana

      - Strengthens thigh and pelvic muscles 

      -Stand erect with feet 12 inches apart. Keep your feet parallel to each other. 
      -Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously. 
      -Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground. 
      -Keeping your hands in the same position, inhaling, get up slowly and stand on your toes. 
      -Exhale, hands down and heels down simultaneously. 

      Konasana (Angle pose) 


      - Flexibility of waist and fat remains under control in the waist region 
      -Stand erect with feet 24 inches apart. You can do this asana with the support of wall. 
      -Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down. 
      -Repeat the same with other side. 

      Paryankasana (Ham's pose with one leg) 

      paryankasana

      - Strengthens abdominal, pelvic and thigh muscles 
      -Lie down on your back. Straighten your legs. Keep your knees together. 
      -Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you're comfortable and repeat the same on other side. Straighten your leg. 
      -Repeat with the left leg. 

      Hast Panangustasana (Extended hand to big tow pose) 

      - Strengthens pelvic and thigh muscles 
      -Lie down on your back. Straighten your legs. Keep your body in one line. 
      -Your hands in T-position, palms facing down. 
      -Slide right leg towards your right side. Don't try very hard. Hold toe with your right hand if possible. 
      -Sliding your leg come back to original position. 
      -Repeat the same on left side. 

      Bhadrasana (Butterfly pose) 

      bhdrasana

      - Strengthens inner thighs and pelvic region 
      -Sit on the mat with legs fully stretched. 
      -Keeping the legs in contact with the mat, form 'Namaste' with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable. 
      -Straighten your legs and repeat again. 

      Parvatasana (Mountain pose) 

      parvatasana

      - Improves body posture, relief in backache 
      -Sit on the mat in sukhasna, padmasana or ardhapadmasana. 
      -Sit straight and while you inhale, raise your arm and join your palms in 'Namaste' position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again. 
      -Repeat 2-3 times 

      Yastikasana (Stick pose) 

      yastikasana

      - Corrects posture, body gets stretched, relieves body tension 
      - Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides. 
      -Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously. 
      -Exhale, raise your hands and come back into normal position. 
      -Repeat 3-4 times with in between breaks. 

      Some important reminders/safety measures

      - Mothers with condition of asthama can try the above mentioned asanas but shouldn't hold or suspend breath during the practice of pranayams/asanas. 
      - On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles. 
      - Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. Asanas that require lying down on the weight of your stomach should be strictly avoided. 
      - Exercises involving balance should be done with utmost care.
      - Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother's body is fully ready and relaxed. 
      - Simple stretching exercises encourage circulation, help fluid retention, and relieve stress 
      - If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor. 


      "All of us want happy children. Happy children grow out of happy babies. Happy babies are born to happy mothers. Therefore, partners, families and friends of expectant mothers should do their best to make an expectant mother happy and relaxed. If she is depressed, nervous, or tense, encourage her to seek help.

      The mother-to-be should hear  Devotional and Bhakthi songs, Utter slokas or mantras read revered books or beautiful literature, which is not stressful, wear beautiful and comfortable clothes, adorn herself with fragrant flowers, ornaments and always be in a happy and serene atmosphere. Being creative and engaged in productive, but light activity is also highly advocated."


      "Sarve Jana Sukhino Bavanthu"





















      1 comment:

      1. I’m not that much of an internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road online yoga classes for pregnancy

        ReplyDelete