Pregnancy is one of the most beautiful experiences gifted to a woman.
Yet this nine-month journey brings with it a variety of changes and
emotions to juggle with. Yoga can help you cope with this journey, making it smooth and enjoyable!
As is evident in the case of Meghana Bragta, yoga enthusiast and
first-time mother, as a would-be-mother she was better able to accept
the changes during the nine months. She shares, "Sahaj Samadhi meditation helped me a lot, especially in the last trimester. It helped me accept my body and all the changes happening. Nadi Shodhan Pranayama (Alternate Nostril Breathing) helped me relax and handle anxiety. I would practice Butterfly Pose
and in the latter half of the pregnancy, when my feet would swell due
to water retention, I practiced some yoga postures lying on my back."
Like Meghana, you can use yoga and meditation as effective guides for
your journey. Here are a few quick tips on how you can include yoga in
your other 'must-dos'. However, it is best to practice yoga postures
under a trained yoga instructor and keep your doctor informed about your
yoga pose practice.
onsult your doctor and Yoga teacher before
practicing yoga postures. Practice of yoga postures
also depends on whether you have practiced yoga
poses prior to your pregnancy.
- Shoulder lifts
- Neck exercises
- Marjariasana (Cat yoga pose)
- Vajrasana (yoga posture) with ujjai breathing
- Tadasana (yoga Mountain Pose)
- Konasana-1
- Konasana-2
- Trikonasana (Triangle yoga posture)
- Veerbhadrasana (Warrior yoga posture)
- Paschimottan asana (seated forward bend)
- Titliasana (Gentle butterfly yoga posture)
- Viptritkarni (against the wall)
- Shavasana
- Yoga Nidra
1)
Yoga postures can help ensure easier delivery. In
the first trimester, opt for standing yoga postures as they help
strengthen the leg muscles, improve circulation, increase energy and can
also help reduce leg cramps.
2)
Note from Sri Sri Yoga experts: Do not
practice yoga poses that put pressure on the abdomen and difficult yoga
postures during the advanced stages of pregnancy. Do not overstretch
the abdomen; the emphasis of your twisting poses should be on the
shoulders and the upper back and not on the abdomen. Avoid doing
inversions. It is also not advised to practice yoga postures from the
tenth through the fourteenth week of pregnancy.
3)
Relax with breathing techniques. The
second and third trimester is the time to relax so draw energy from
breathing techniques such as Ujjayi pranayama (Victory Breath), Nadi
Shodhan, and Bhramri (Bee Breath). They will help you deal with emotional changes and relax the mind completely.
4)
Staying happy is the key. It is
important for the baby too! Yoga and meditation will help you stay
relaxed and cheerful. You can meditate on your own or try a guided
meditation online. Also, take time out to meet friends, watch a good
comedy and listen to the soothing music of veena and flute.
5)
Fix routine for meals, exercise and sleep.
Set a daily schedule for yourself during pregnancy - pick a time that
suits you and stick to it. Keep some time aside every day as 'yoga and
meditation time'! Go for daily morning walks, followed by some gentle
exercise or a refreshing swim in the pool. Daily exercise has greater
benefits in strengthening the body and mind rather than sporadic
ventures. In the latter half of pregnancy, it may not be easy to sit or
stand continuously. Listen to your body and only do as much as you
comfortably can.
6)
Sit with the back straight and chin up.
As the baby grows bigger, its weight is felt more and more on the back
and legs. To avoid back pain, it is a good idea to keep your spine, head
and neck aligned. Attend to how you stand, sit or walk as every posture
makes a difference. When you stand distribute your body weight equally
on both feet. Check if you tend to lean more towards one side. Regular
practice of yoga postures can help improve your posture and body balance.
7)
Eat healthy. Lots of green leafy
salads, fruits and water will keep constipation and cramps at bay. A
light and easy to digest vegetarian diet is preferable. Consume plenty
of yoghurt and milk to keep the calcium levels up. Contact an ayurvedic
doctor to know what suits you best.
8)
Listen to ancient Sanskrit chants. Vibrations
of chants are considered to have a positive and profound impact on the
growing baby. It activates the subtle energy centers in your body
producing a soothing, purifying and energizing effect. That's why
chanting is often considered the yoga of sound.
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