Yoga for pregnancy

I A Y T

PERFECT HEALTH &

KNOWLEDGESTRESS

IS SPEED

ANANDAMAYA

PANCHA KOSHA

MANAH PRASAMANA UPAYAH YOGAH – Vasista

YOGA IS THE SKILL

TO CALM DOWN THE MIND

YOGA ?

Astanga Yoga of Maharshi Patanjali

Yama

Niyama

Āsana

Pranayama

Pratyahara

Dharana

Dhyana

Samadhi

YOGA IN PREGNANCY

Pregnancy is stress because of extra load of

1. Biochemical changes – Metabolism of water, salt, minerals, iron, glucose, fat, calcium, etc.

2. Hormonal changes.

3. CNS-ANA changes.

4. Emotions.

Yoga has to look at helping

MOTHER & FETUS

I TRIMESTER (1 – 3 MONTHS)

  YOGA FOR STRESS REDUCTION

  ACCEPTANCE OF PREGNANCY

  AVOID

      DYNAMIC ASANAS

      ACUTE EXTREME BENDS

      KAPALABHATI

  RISK OF ABORTION

  FOETUS

      ORGAN FORMATION

      INTRA UTERINE ENVIRONMENT IMPORTANT

      CHEMICALS – CONGENITAL DEFORMITIES

      STRESS - ABORTION

  MOTHER

      DISTURBANCES + STRESS = DISEASE

      MORNING SICKNESS + ANSIETY = VOMITING

      VOMITING + STRESS = HYPER EMESIS

      GASTRITIS – HYPERACIDITY

      CONSTIPATION

1-3 Months

MOTHER

1. Emotional – Acceptance, Adaptation – Better in planned pregnancy

2. Anxiety – In delayed pregnancy, treated infertility, sensitive.

3. Rejection – Unwanted pregnancy.

RISKS/PROBLEMS

MOTHER: Excessive vomiting.

Abortion.

FETUS: Formation of organs.

Risk of congenital abnormal.

II TRIMESTER (4 – 6 MONTHS)

  MOTHER – STABLE PERIOD

  IMPORTANT TO STABLISE YOGA PRACTICES

  FOETUS – ORGANOGENESIS & MATURITY

  STEADY GROWTH

  SENSE ORGANS FUNCTION

  SPEND MORE TIME FOR YOGA

  INCREASE PRANAYAMA

  INCREASE CHANTINGS

    BE CHERFUL, HUMEROUS & RELAXED

REDUCE WORK LOAD

4-6 Months

Stable period

• Growth of Baby – All organs increase.

• Mother’s health picks up – weight increases.

III TRIMESTER (7 – 9 MONTHS)

ONE HOUR PRACTICE / DAY

  YOGA – MOST ASANAS CANNOT BE PERFORMED

  KRIYA – V.DHOUTI CAN BE CONTINUED

  SHAVASANA – LEFT LATERAL POSITION

  ADD BADHA KONASANA BY 36 WEEKS

  FOETUS : MATURITY

  BEHIVIOUR

  BRAIN GROWTH & MATURITY

  AIMS – PREPARE FOR ENJOYABLE LABOUR

  MEDITATION ON “OM” 10 MINUTES 3 TIMES A DAY

  BACK PAIN

  SWELLING OF LEGS TIREDNESS

  BODY ACHES, PAINS & SPRAINS

  PSYCHE : ANXIETY ABOUT LABOUR & BABY

  PROBLEMS

      PREGNANCY HYPERTENSION

      DIABETES

      IUGR

      PRE MATURE LABOUR

7-9 Months

• Growth – Variability.

Risk – Growth retardation, premature birth.

MOTHER

• High BP

Protein in urine

Swelling of legs

• Diabetes – Back pain.

• Anemia.

PET

LABOUR

  I STAGE:- CONTRACTION – PAINS FOR DILATATION OF CERVIX & DESCENT OF BABY

  INCREASED ANALGESIC REQUIREMENT

  INCOORDINATE UTERINE ACTIVITY

  PROLONGED LABOUR

  FOETAL DISTRESS – INCREASED C. SECTION

  ABDOMINAL BREATHING – NADISHUDDHI

  NADANUSANDHANA – POORNAMADAH

  RELAX – IRT - CONSERVE ENERGY

YOGA AFTER DELIVERY

II STAGE:- BIRTH OF THE BABY

  MOTHER – ANXIETY – PROLONGED LABOUR – INSTRUMENTAL DELIVERY – C SECTION

  RESPIRATORY DIFFUCULTY IN NEW BORNED etc.

  ANTAR KUMBHAKA – DEEP IRT

  STRENGTHEN ABDOMINAL MUSCLES

  STRENGTHEN PERINEAM MUSCLES

  AVOID OBESITY

  ENJOY NURSING – BHAKTI

IAYT

Avoid all dynamics – Risks of abortion

Avoid Prone – Shalabha & Dhanur

All difficult postures

Emphasize

Vamanadhouti in the morning –for morning sickness, for excessive vomiting.

1-3 Months

To avoid abortions

- In Viparitkarani with chair/wall support.

- Deep abdominal breathing

- AAA chanting

Repeat 3 times

YOGASANAS

IAYT Basic set

Avoid – Dynamics

- Go on decreasing the difficult asanas

- Increase breathing.

4-6 Months – Aim – Maintain steady growth

YOGASANAS

Most asanas

Avoid

- Dynamics - Prone postures

- Forward bends - Acute back bends

Because of increasing size of abdomen

ADD: Butterfly exercise (Badha konasana) to open neck of womb in 8th & 9th months for easy delivery.

7-9 Months – Aim – Prepare for easy natural delivery

Practices for koshas

Manomaya/Vignanamaya

Life of Contentment

Joy

Reduce workload

Fast lifestyle

Divine

Meditation – OM, CM, TM

Read good books

Mind of mother on baby

Stress – Reduced blood flow baby is distressed.

Growth decrease

Fetal fatigue at labour.

Good music

Loud chanting

Poornamadah

Mrityunjaya Mantra

Japa

Rosery

I Trimester Practice Chart

BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers 1Loosening Wrist 1Ankle Stretch ½Tiger Breathing 1Neck Exercise 1Quick Relaxation Technique 1

LOOSENING EXERCISESForward bending 1Backward bending 1Side Bending ½ Shoulder Rotation ½ Twisting 1Instant Relaxation Technique 2

ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Padahastasana 1Standing Relaxation Posture 1SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Ardha-Matsyendrasana 1Badha Konasana 1Uphavista Konasana ½ Sitting Relaxation Posture 1Squatting 1Sasankasana 1Siddhasana 1Deep Relaxation Technique 5SUPINE POSTURESViparita Karani 1 Savasana 2

Practices Durationin Min

Practices Durationin Min

I Trimester Practice Chart

PRANAYAMANadi Suddhi 3Sitali 2Sadanta 2Bhramari 1 SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½Yoga Nidra 1½  MEDITATIONNadanusandhana 4Omkar Meditation 5Silence 1 KRIYASTrataka 1Vamana Dhouti

Practices Durationin Min

Opening PrayerOm Sahanavavatu, Sahanou vhunaktu,

Saha viryam karavavahai,Tejasvinavadhitamastu, ma vidvisavahai

Om Santih, Santih, Santih.

Closing PrayerSarve bhavantu sukhinah,Sarve santu niramayah;

Sarve bhadrani pasyantu,Ma kascit duhkha bhagbhavet.

Om Santih, Santih, Santih.

II Trimester Practice Chart

BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers ½ Loosening Wrist 1Ankle Stretch ½Tiger Breathing 1Neck Exercise 1Quick Relaxation Technique 3

LOOSENING EXERCISESForward bending ½ Backward bending ½ Side Bending 1Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½

ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Standing Relaxation Posture 1

SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Ardha-MatsyendrasanaBadha Konasana 1Uphavista Konasana 1Sitting Relaxation Posture 1Siddhasana 1Deep Relaxation Technique 4

SUPINE POSTURESViparita Karani (Wall Support)1 Savasana 2

Practices Durationin Min

Practices Durationin Min

II Trimester Practice Chart

PRANAYAMANadi Suddhi 2Sitkari 1½Sitali 1½Sadanta 1½Bhramari 1½ SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½Yoga Nidra 2 MEDITATIONNadanusandhana 4½ Omkar Meditation 6 Silence 1 KRIYASTrataka 2

Practices Durationin Min

III Trimester Practice Chart

BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers 1Loosening Wrist 1Standing Relaxation Posture 1Ankle Stretch ½Neck Exercise 1Quick Relaxation Technique 1

SUPINE POSTURESViparita Karani (Wall Support)1 Savasana 3

Practices Durationin Min

Practices Durationin Min

ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Instant Relaxation Technique 2 SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Sitting Relaxation Posture 1Siddhasana 1Deep Relaxation Technique 5

PRANAYAMANadi Suddhi 3Sitkari 2Sitali 2Sadanta 2Bhramari 1SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½MEDITATIONNadanusandhana 9Omkar Meditation 9 Silence 1 KRIYASTrataka 1

During delivery

Prepare – Look forward to enjoy birth of beloved

DRT – To relax in between

Kumbhaka – To bear down

QRT, IRT – To calm down.

Enjoy pain by defocusing practice.

Post delivery

AIM – Weight

Abdominal

Diet – High fibre

High fluid intake

Yoga – Go on adding all practices after bleeding stops

Group Practice

Breathing Exercises

Ankle Stretch Hands In & Out

Breathing Exercises

Tiger Stretch Side Stretch

Loosening Exercises

Backward Bending Forward Bending

Sitting Postures

Vajrasana Ardha Matsyendrasana

ASANAS

Sitting Postures

Badha Konasana Squatting

ASANAS

Sitting Postures

Uphavista Konasana

ASANAS

Sasankasana

ASANAS

Supine Postures

Viparita Karani

ASANAS

Viparita Karani with

Wall Support

1. Mastery over Prana

– Slowing of breath

– Awareness of breathing

– Balance between the two nostrils.

2. There is intimate connection between mind and Prana.

Pranayama

Cooling Pranayamas

Sitkari (Folded – up – Tongue Pranayama)

Sitali (Beak – Tongue Pranayama)

Sadanta (Suck – through – Teeth Pranayama

Relaxation Techniques

Instant Relaxation Technique (IRT)

Quick Relaxation Technique (QRT)

Deep Relaxation Technique (DRT)

Instant Relaxation Technique

Quick Relaxation Technique

Deep Relaxation Technique

Meditation

Omkar Meditation

Mudra

Aswini Mudra