INTRODUCTION
Yoga is an ancient discipline designed to bring the balance in physical, mental, emotional, and spiritual dimensions of an individual. Pregnancy part is an integral part of life of a woman which changes her physically, mentally, emotionally and spiritually for the rest of her life. For having the balance in all these dimensions Yoga can be a requisite in normal or complicated free pregnancy. Pregnancy is a condition in which a woman changes thoroughly from inside as well as from outside. It could be fear or it could be exciting moment in the mind when pregnancy is confirmed. Giving birth to a child is surely the greatest act performed by a woman in this universe. It can be a great emotional experience.
The physical and psychological aspects cannot be separated. For most women, labour is a time of apprehension fear and agony. These changes create obstacles or hurdles in the normal life of a pregnant woman and yoga in pregnancy can help the woman to cruise through these changes and challenges. It is recommended that women with low risk pregnancies participate in moderate intensity physical activity for 30 min. or more each day, if not then almost 3-4 days a week. But there is a lack of attention towards physical and mental stress of women in India. There are lot of myths about pregnant lady doing exercise in India. There’s only few number of pregnant women who practice Yoga at the recommended level.
BENEFITS OF YOGA IN PREGNANCY
Yoga provides a great number of movements to unborn child and the mother in numerous ways.
Yoga soothes the mind of the pregnant women.
Yoga refocuses the energy and prepare the woman for labour.
Various movements in Asanas create more space in the pelvis which eases the expulsion of featus.
Number of poses of yoga can ease and speed up the process of labour and recovery after the delivery as well.
Different breathing techniques in yoga can play an important role in relaxation and contraction of uterus in pregnancy.
Proper meditation can make the journey of pregnancy very easy and the mother can enjoy the labour and experience the sense of fulfillment.
Different type of asanas(postures), are described in Ayurveda and Yoga darshan text which can be performed by a pregnant woman as they consume low energy and provide greater benefits. The benefits of these asanas are well established. Protocol for Yogasanas is divided in three categories according to trimesters.
First trimester asanas – Practice basic poses with a few modifications. Avoid inversions, closed twists and back bends that might compress the uterus or over stretch it which causes low blood circulation to uterus.
Some of the asanas one can practice in first trimester are –
- Utthitatrikasan (Extended trianle pose)
- Virbhadrasana (Warrior pose)
- Vrikshasan (Tree pose)
Second Trimester asanas – Avoid lying on back as it results in less blood circulation in uterus and poses that stretch too much of muscles. In second Trimester one should do all the standing poses with the wall support, keeping your heel against the wall for support. Pressure on abdomen should be avoided. Asanas which can be performed in second Trimesters are-
- Vajrasana ( Thunderbolt pose)
- Matsyakridasan (Flapping fish pose)
- Marjariasan (Cat stretch pose)
- Tadasana (Mountain pose)
- Bhadrasana (Gracious pose)
- Katichakrasana (Waist rotating pose)
Third Trimester- One should practice only those Asanas which do not exert pressure on the abdomen. Supine poses should be avoided.
Some of the Asanas to be performed in Third Trimester are-
- Ardhatitaliasan (Half butterfly pose)
- Purnaititaliasan (Full butterfly pose)
- Chakkichalanasan (Churning mill pose)
- Utthansan (Squat and Rise pose)
The practice of yoga in pregnancy relaxes almost all the muscles of body and prepare it for the stable and coordinate activity without producing fatigue.
Pregnant women in this modern era can join Yoga which is particularly known as Prenatal and Postnatal yoga classes online and Offline Both from best yoga teachers. Smayjak Yoga School have Many Online sessions for Pregnant ladies And you can get the best yoga teacher in the form of Acharya Kartikay who is an expert in his field. Smayjak Yoga School provides Teachers Training Course as well which can be done by a house wife also and make the Woman financially independent.
PRANAYAM
Pranayam is a gift giving by Ayurveda to the humans in this race for long life. Pranayam is a practice of long, deep and slow breathing.
It works on both mind and body equally.
Pranayam provides extra oxygen to every cell of the body. Regular practice of Pranayam increases the stamina also. In pregnancy pranayam plays a very important role. Some of the breathing practice a pregnant woman can do are-
Anulom vilom pranayam
Brahmari pranayam
MEDITATION
Meditation is termed as dhyaan which is an integral part of yoga. It’s goal is to increase the focus and calm the mind and eventually the energy of body remains positive. Meditation should be avoided after any heavy meal.
In pregnancy, meditation is like a fulfillment of the cravings a pregnant lady faces.
Yoga should be done in supervision of an expert in pregnancy. Smayjak yoga School has many meditation sessions on their website and YouTube channel, one can practice from their also.
During second and third trimesters time spent for practicing the asanas should be reduced to prevent fatigue and overwork. Focus more on breathing and meditation.
Conclusion
Yoga in pregnancy can improve birth weight, decreases the preterm labour and least complications throughout the pregnancy. Yoga must be included in the pregnancy regime to attain the higher level of fitness for both mother and child. Yoga practices reduce mental stress, and manage pain and symptoms of depression.
