Pregnant women can definitely benefit from doing yoga. The experience is one in which you can focus on what is happening within your body, relieve the stresses from worry and anxiety as well as keep your body in shape during this time. Pregnancy is a time of great risk though, so any and all exercises performed during this time need to be done with great care. At any time that you feel that you have overdone it, stop and rest. Make sure to ask your doctor if yoga is safe for you during pregnancy especially if you have any complications during it.
Exercises You Can Enjoy And Reap Benefits From
Yoga breathing: Probably the most important aspect to the pregnant women is relaxing and relieving stress. Although it is not an exercise, it is a way of taking control of the body once again to encourage positive-ness and to increase health. The right breathing techniques can provide many benefits. Take the time to practice the most basic of techniques that yoga teaches in breathing.
Standing Yoga poses: In your first trimester, the best exercises to do are the standing yoga poses. These are basic and taught in most yoga sessions. This will help strengthen your legs and muscles and help with circulation while reducing leg cramps too.
Asanas: In the next couple of months, you can do what feels right to you. But, never push too hard. You may want to reduce the time that you spend practicing the Asanas as you do not want to overwork or tire your body.
Moderate twisting: You can do supine poses, backbends as well as some twisting as long as you are comfortable. Just ensure that you are doing these in moderation.
Word Of Caution
It is important to note that many yoga practitioners warn against practicing yoga from the tenth through the fourteenth week of pregnancy since these are crucial times in development. Also, it is important to never overstretch the abdomen during any time of the pregnancy. When twisting, do so with your shoulders and the upper back only. As for inversion poses, only do them through the seventh month is you are completely comfortable doing them. Never push too hard and yoga will be very enjoyable during pregnancy.
It advises mother-to be, to take certain herbs to be taken during each month of pregnancy. Milk decoction is one among them and it has to be drunk everyday before going to bed. It is prepared by mixing 15gms of the monthly advised herb/200mls milk/800mls water then boil it and reducing it to 1/4th the quantity.
First month
8 flg leaf buds boiled in milk and then strained for three consecutive days. For the rest of the month the milk decoction with Bala (Sida rhombifolia). Guarantees a healthy child
Second month
Milk decoction with the herb Lakshmana (Ipomeoa sepiaria). Sonitamrtam (tonic) is given. Provides energy
Third month
Milk decoction is with Solanum melenginum (Bruhati)
Fourth month
Milk decoction with Desmodium gangeticum (Shaliparni). Prevents intrauterine growth retardation
Fifth month
Milk decoction with Amrita (Tinospora cordifolia)
Sixth month
Milk decoction is with Solanum xanthocarpum (Kantakari).If there is water retention problem then Tribulus Terrestris may be given.
Seventh month
Milk decoction along with Hordeum vulgare(yava). Sukha prasava Ghee is given to pave a way for an easy delivery.
Eight month
Maerua oblongiflia and milk is given. Dhanwantaram 101 or Ksheerabala 101 is taken. Lubricates the reproductive channels in preparation for childbirth
Ninth month
Milk decoction with Asparagus racemosus (Shatavari) during this month.
During pregnancy, women may undergo cramps, sleeplessness for which medicated oils like Dhanwantharam, Sahacharadi, Pinda tail are used. This ensures peripheral circulation too.
To have a normal delivery medicated ghee like sukhaprasoothi ghrita is given.Yoga, an ancient tradition of holistic health, is a great way to keep fit during pregnancy, to align body optimally for healthy carriage and natural delivery of baby. It promotes a tranquil state of mind which is very important for the health of the mother and the baby.
The benefits of Yoga asanas along with breathing and relaxation techniques during pregnancy and labor are-
i) Relieves fluid retention which can be common in the last months.
ii) Influences the position of the baby and turning it in advance if need.
iii) Strengthening and massaging the abdomen helps stimulating bowel action and appetite.
iv) Raises the level of energy and helps in slowing down the metabolism to restore focus.
v) Helps in reducing morning sickness, nausea and mood swings.
vi) Relieves tension around cervix and birth canal.
vii) Focuses on opening the pelvis to make labor easier and quicker.
viii) It helps in postal natal care -it restores the uterus, abdomen and pelvic floor
ix) Also it relieves upper back tension and breast discomfort after delivery.
x) It restores body shape after childbirth.
Yoga has 5 vital tools which aids a woman in having smooth journey during pregnancy.
1) Yoga Exercises - These work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At subtle level, these ensure optimum supply of blood and nutrients to the developing foetus.
2) Breathing or Pranayama - Works on fitness during pregnancy. These powerful techniques ensure abundant supply of oxygen and a better life force for mother and child.
3) Mudras and Bandhas - The psycho-physical stimulation of these gestures and locks have powerful effects on a woman's reproductive organs.
4) Meditation - As a therapeutic tool, meditation will helps to resolve the deepest of neurosis, fears and conflicts, which are so common during pregnancy. It brings with it an incredible awareness which helps mother connect with her child in a way that is impossible to explain.
5) Deep Relaxation - Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation.
Both Mike Singh & Rajesh Nair are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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