Yoga during Pregnancy

Yoga helps in stretching of body parts during pregnancy leading to enhanced circulation of blood and oxygen in the body. Yoga poses teach you how to stretch muscles around the hips, lower back, hamstrings area which helps in reduced low back pain and proper body alignment during pregnancy.

Benefits

• Breathing techniques in Yoga provide more oxygen to the body, which is much needed during pregnancy.
• The foetus gains the benefit of the blood full of oxygen which flows through the body immediately after Yoga.
• Relaxed mind and lack of stress are the after effects of practicing Yoga. Moreover this calmness is passed to your baby.
• You and baby are more aligned physically as well as mentally Back and pelvic muscles are at stake during pregnancy and after. Regular yoga practice helps keep those toned and healthy.
• The gentle toning and stretching prepares your body to take care of the baby before pregnancy as well as after delivering it.

Precautionary measures 

• First of all consult your doctor. Yoga in pregnancy may be very good but it might not be suitable for your body conditions. If you do it without consulting your doctor you may land up in trouble so take his advice before starting.
• Once consulted your doctor next step is to find a trainer who has experience in training pregnant ladies because only he or she will be able to understand the requirement of a pregnant body and do the modification as per the need.
• You might be doing yoga but even then in pregnancy avoid intensive poses because they can be dangerous.The body changes during pregnancy and these poses may have an adverse effect on the body. They can put strain on the abdomen muscles.
• If you feel any discomfort while doing yoga, stop immediately and inform your instructor. Yoga should be done for relaxation and not discomfort. If it causes discomfort some modification needs to be done.

A regular practice of yoga will ease your body. Of all the various available poses in yoga, stretching poses are highly beneficial. They ease the body and also help to overcome the back pain problems, which are very common among pregnant women. However, it is suggested to practice yoga after having an advice from your physician and under the guidance of a professional. Never force yourself or do it with pressure, if you are unable to attain a posture. Take it gradually day by day.

Yoga positions (Yoga asana)

Padmasana(lotus position):  It helps to open up the groin area and hence, it plays good role in easing the child birth. Other associated benefits include opening of hips and thighs. This posture involves bringing both the foot near the pelvic region. If possible flap your legs( like a butterfly) against the ground fifteen to twenty times. Beginners should practice padmasana initially

with one leg and then proceed with two legs.

Utthanasana: In this position feet are placed about three feet apart with toes towards outside and heels towards inside. Now, gradually lower your buttocks with hands freely hanging downwards. This is an excellent exercise that eases the labor.

Marjari asana: Sit with buttocks placed on heels. This is the pose similar to vajrasana pose. Now, slowly rise on your knees and bend forwards and rest on your palms. Next step is to keep the foot apart at least an inch width. Start to take deep breathes with your head raised and repeat the same with your head bent down. It is advised to repeat this for about six times. It is proved to strengthen the back, neck, shoulders and even the reproductive system. Hence, it is not only beneficial during pregnancy but also after pregnancy.

Meditation: It is quite common to have neural disturbances during pregnancy. Regular practice of meditation provides relief and also helps to develop the ability to control pains. Deep relaxation also termed as yoga nidra(sleep) is another form of yoga that has same benefits as that of meditation.

Other asanas that help during pregnancy include Bhadra asana, Tada asana, Utkata asana and Paschimothan asana.

Safe poses in pregnancy

• Butterfly stretch
• Cat-Cow
• Cobra (in the first trimester, if you feel comfortable doing this face-down pose)
• Seated forward bend (with modifications as described above)
• Side angle pose
• Standing forward bend (with chair for modification)
• Triangle pose (with chair for modification)

These poses should be avoided

• Backbends
• Balancing poses on one leg (unless supported by chair or wall)
• Camel
• Handstands
• Headstands
• Upward bow

Regular yoga during pregnancy is not only beneficial to you but also for the growth of the baby. It is not only that regular yoga practice helps to manage weight. In addition to the regular yoga practice it is essential to follow good dietary habits. Consume foods that are well balanced in all the nutrients like carbohydrates, proteins, unsaturated fats, vitamins and minerals. This can be easily met by including foods from all categories like nuts, fruits, vegetables and dairy products. It is suggested to consume good amount of dairy products to meet the calcium requirements. If the calcium requirements are not met it will not allow the fetus to grow properly. Thus, the simple secret for healthy pregnancy is a regular practice of yoga and consuming healthy diet. Follow it and have a happy pregnancy period.

Labor and Delivery

Practicing Yoga before and during pregnancy can improve a woman's stamina and confidence during labor and delivery. The progress of a woman's labor is a very individual matter and depends on many variables, including the woman's family history of delivery, the proportionality of the baby's head sizeto the size of the woman's pelvis, the position of the baby, and the amount of dilation and effacement existing at the onset of labor. Being healthy from yoga practice is likely to facilitate the proper release of the hormones necessary for a normal (vaginal) labor and delivery. The disciplined breathing techniques learned from Yoga may help somewhat with pain management. The conditioning gained from 'mula bandha' may help you push the baby out more efficiently than without such conditioning. If you opt for pain relief, the practice of yoga may still help you sense the contractions sufficiently for you to feel that you are not relying exclusively on external cues to deliver your baby.

tab: yoga during pregnancy, practicing yoga, yoga practice, breathing techniques, practice of yoga, pain relief, butterfly stretch, triangle pose, padmasana, utthanasana, marjari asana, meditation, bhadra asana, tada asana, utkata asana, paschimothan asana