Pranayama: Will strengthen your nervous system, bring balance to the autonomic nervous system and enhance voluntary control over the respiratory system. Some common examples are nadi shodhana, bastrika (up to third month only), bhramary and ujjayi pranayama. Yoga nidra (psychic sleep), meditation, ajapa japa, ashwini mudra, vajroli mudra and moola bandha and shavasana also increase the relaxed state of your mind and help with self-analysis. Shavasana increases the knowledge of inhalation and exhalation and thus will improve the state of your mind and body during pregnancy. When practiced along with kumbhaka (breath retention) and jalandhara bandha (throat lock), it increases the lung capacity and strength. Pranayama also helps you to develop breath awareness and awareness of thoughts thus improving mental state.

Yoga during pregnancy:

Pregnancy is not a sickness and hence it is very important to be joyful and aware, rather than sad or low during these nine months of growth and constant physical and emotional changes. Minor complications leading to discomforts such as backache, headache, constipation, stuffy nose, worry, anxiety, nausea, morning sickness, heartburn, shortness of breath, intertrigo (skin rash), fainting, back ache, piles and varicose veins are common during pregnancy. Yoga can help alleviate some of these. It is possible to practice yoga until the last stage of pregnancy, only if you do not have any major complications.

Before starting yoga while you are pregnant, check with your doctor about yours and the baby’s condition. Be aware and watchful about your mind and body during yoga practice to avoid straining your system. Try to stay calm and relaxed, be aware of your diet and lead a simple lifestyle.

What practices can you do during pregnancy?

There are many techniques that can be practiced during pregnancy which are safe and help eliminate the above discomforts. Simple techniques such as asana, pranayama and meditation increase your circulation, improve the digestion system eliminating gastric discomfort, acidity and indigestion, reduce joint pain and all other complications which can arise during pregnancy.

Asanas: These three groups of pawanmukhta groups, basic asanas (postures), increase flexibility and prepare your mind and body. Toe bending (padanguli naman), ankle rotation (goolf chakra), base position (prarambhik sthiti), ankle rotation (goolf chakra), ankle crank (goolf ghoornan), knee bending (janu naman), knee rotation (janu chakra), half butterfly (ardha titali), full butterfly (poorna titali), hand clenching (mushtika bandhana), wrist bending (manibandha naman), wrist joint rotation (manibandha chakra), elbow bending (kahuni naman), flapping fish shoulder socket rotation (skandha chakra), head movement (greeva sanchalana), shashank asana, cat pose (marjari asana ), tiger (vyaghrasana), cow's face (gomukha), hero meditation (dhyana veerasana), spinal twist (maru wakarna) and half spinal (ardh- machendra).

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Please note that all the yoga postures and yoga techniques mentioned in this web site are to be practiced only after prior medical clearance, and under the supervision and guidance of a qualified yoga teacher.

© Copyright 2005-2009 Antarsukha yoga center.

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Kunjal kriya: (Vomiting water) warm saline water dissolves mucus and hinders the secretions of acid in the stomach. During the expulsion of water from the stomach, nerves spasm, and reduces tension in the stomach muscles and the respiratory system.

Ajapa japa: (Meditation) has a direct effect on the nervous system through mental chanting of the Soham mantra. With total awareness, these practices will bring out hidden fears and complexes to the surface. You will have to learn to observe and accept whatever has been out of sight until now.

 

Neti kriya: (Nasal cleansing) to ease breathing, it is necessary to have nasal passages which are free from mucus and pollution. This also relieves allergies such as colds, sinusitis and disorder of the eyes, ears and throat, reduces the tension of the face muscles, and has a cooling effect on the brain. Anxiety, anger and depression can be alleviated. This can be useful in the treatment of epilepsy as well as migraine.

Shatkarma: (Six action of purification) ensures the balances between the three doshas - kapha (mucus), pitta (bile) and vatta (wind) since any imbalance of the doshas brings illness to the body and the mind.

Yoga nidra: (Psychic sleep) and shavasana (corpse pose) helps relax the mind, aids self-analysis and increases the power of visualization and creativity. Shavasana also increases the awareness of breathing in and out.