Asanas During Pregnancy
Yoga before birth
Dos and Don'ts about exercising during pregnancy
Do not overstrain.
Do the Asanas regularly.
Do not exhaust yourself, but do not be lazy.
Perform the Asanas in a relaxed, comfortable manner.
If possible, the Asanas should be done early in the morning or in
the evenings. It is better to practice the Asanas before taking food. (Light
stomach). If you are practising Asanas after food, take care that there
is a gap of at least 3 hours.
Asanas should be performed in a rhythmic manner. There should be
no jerks. Avoid sudden movements. While you are maintaining the asana, observe
your breathing. The breathing should be normal. Maintain the final posture
as long as you find it comfortable. But try to remain in the asana at least
for 8 to 10 breaths.
You can divide the Yoga practices into certain groups and do them
separately at different timings, e.g. meditative postures early in the morning
and other active postures at any suitable time
Do the practice in airy room. Wear a loose comfortable dress.
Stop all Asanas if there is any vaginal bleeding. Consult your doctor
immediately. The following set of Asanas can be performed throughout pregnancy.
The following set of Asanas can be performed throughout pregnancy.
Hands on knees.
Shoulders and elbows relaxed.
Observe the breathing while maintaining the posture.
The expansion given to the hip joint would make the joint flexible.
It is suggested to do the daily routine work like cutting vegetables,
Vajrasana (The Ankle Posture)
Sit with legs stretched out, keeping the heels about a foot apart.
Taking the support of the palms, slightly lean backwards.
Now relax the neck muscles and let the head hang down freely backwards.
Now relax the whole body in this leg stretched sitting position.
Now straiten the back to proceed to Vajrasana.
Slowly fold the right leg backwards and keep the heel under the
Fold the left leg to bring it under the left buttock. Sit in between
Keep the knees together, spine erect, the head shoulders and buttocks
in a vertical line. Rest the palms on the thighs.
Close the eyes. Observe your breathing.
Try to maintain the posture at least for8 to 15 breaths.
Slowly unfold the right leg and then the left leg and come to the
leg stretched position.
Relax for5breaths before starting the next posture.
Mobilises stiff ankles and knees.
Useful in varicose veins
Sit with legs stretched out, spine erect.
Slowly draw the right foot towards groin.
Draw the left foot towards groin, soles of the feet together, heels
Place hands on respective knees or hold the toes.
Retain the posture for at least 8 to 15 breaths.
Stretches and strengthens the inner thighs and muscles of the pelvic
Sit with legs stretched out
Bend the right leg in the knee joint, folding it upon itself; place
the foot at the left groin.
In the same way place the left foot at the left groin; both soles
are turned upwards.
Sit erect. Hands on the thighs with bent elbows.
Retain the posture for at least 8 to 15 breaths.
Unfold the left leg then the right leg.
If you are unable to do Poorna -Padmasana, do Ardha Padmasana i.e.
place one foot at the groin at a time.
Exercises pelvic, thigh and leg muscles.
Sit in Sukhasana, Padmasana, or Vajrasana.
Inhaling raise arms upwards to join palms.
Try to retain the posture for at least 8 to 15 breaths.
While exhaling come to the normal posture.
The chest and trunk muscles get strengthened.
Relieves backaches and corrects postural defects. More oxygenation
to the body.
Stand erect with feet 1' apart and parallel to each other.
Inhaling raise the arms upward above the head, raise the heels
Stretch as per your maximum capacity.
Try to retain for at least 8 to 15 breaths.
Exhaling lower the arm downwards and lower the heels simultaneously.
Exercises chest, spine, extremities and abdominal muscles.
Do not raise toes after 3 months.
Stand with feet 2' apart.
Keep both feet parallel.
Exhaling twist from waist moving arms and head together.
Swing arms as back as possible.
Try to retain the posture at least 8 to 10 breaths.
Do not bend legs.
Return to normal, inhaling.
Repeat on other side.
Helps flexibility of spine and waist region.
Lie on the back.
Extend legs fully.
Stretch arms towards head.
Stretch toes and fingers outwards.
Try to retain the posture for 8 to 10 breaths.
Come to normal.
Gives complete stretch to the thighs, arms and spine.
How to get up from supine (lying down) postures
Do not get up suddenly.
Turn to the side and take the support of the hand when getting
up from supine
Position to standing or sitting position.
Lie on the side.
Keep one arm under the head place the other hand in front of the
abdomen on the ground.
Lift leg to 90 degrees while exhaling.
Try to retain the posture at least for 8 to 15 breaths.Return to
normal while inhaling.
Repeat on the other side.
Strengthens the pelvic and thigh muscles.
After performing the above Asanas, Shavasana is a must to have
deep relaxation to the body and mind.
Lie on the back very comfortably. If necessary take a flat cushion
under the small of the back.
Slightly stretch the body and allow the whole body to relax completely.
By concentrating the mind on different parts of the body starting
from the toes to the head a feeling of relaxation is experienced. This
autosuggestion can be learnt initially with the help of the teacher. Gradually
one learns to suggest oneself to relax part by part.
With practice one gets control and then relaxation will be natural
and spontaneous.Then the mind experiences alert rest or restful awareness.
It is a very efficient tool to achieve deep relaxation to the whole
body and mind.
The relaxation can be prolonged at will. As it slows down
the metabolic rate, the relaxation can bring about a feeling of coolness.
So, if it is to last for more than ten minutes, the body should be covered
by a thin cloth. Shavasana can be performed in the position lying on the
side as some people especially towards the end lying on the of the pregnancy
as it may be more comfortable than back. We will know about some more Asanas,
which can be done for a limited period only during pregnancy, in the next
session. In this session we will go through some breathing exercises and
Pranayamas. Which can be practised through out the pregnancy.