Upload
shama
View
4.654
Download
10
Embed Size (px)
DESCRIPTION
Citation preview
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