Here are a few tips for pre-natal (pregnancy) care:
The general Yogasanas can, if you wish, be done only for the first 2 months.
Suggested
pranayamas for pregnant women :
• Vajrasana
• Padmasana
• Sukhasana
• Shavasana
Always end your Yoga session with this asana to relax your body. The
meaning of relaxation is undoing tensed muscles and hence it is
synonymous to reduction of pain.
'Pranayama' or breathing exercises should be done twice daily. This is
to facilitate complete expulsion of carbon dioxide that will give way
for fresh intake of oxygen.
Suggested breathing exercises are:
• Mild kapalabhatti
• Lots of anuloma-Viloma
• Brahmari
Deep or free breathing at the rate of 5 breaths per minute also
contributes to relaxation as compared to the normal rate of 18-20
breaths per minute. We also advise an enema once a week to make way for
proper elimination from the intestine. Regular morning and evening walks
are compulsory.
As far as diet goes, spices, salts, sweets and fat should be drastically
reduced. Have starchy foods in moderation and plenty of fruits,
vegetables, juices, curd, buttermilk and sprouts. Preferably, avoid
foods that take a long to digest such as non-vegetarian food and dairy
products. Due to the property of salts to retain water, it can lead to
high blood pressure and swelling of the feet. For this reason, minimum
intake of salt is recommended.
The following are the Yoga Poses that can help you in dealing with the
symptoms of Pregnancy, ensuring smoother and easier delivery, and faster
recovery after childbirth. Poses that put pressure on the abdomen and
other difficult poses should not be done during advance stages of
Pregnancy. You do not have to do all these Asanas and remember not to
push yourself on a pose.
Mountain Pose (Tadasana)The
Mountain Yoga Pose promotes the experience of stillness, strength,
relaxed power, and immovable stability associated with mountains. This
yoga posture, and coming back to this stillness after other poses, is
one of the ways of becoming acquainted with stillness.
Triangle Pose (Trikonasana)
In Hindu art, the triangle is a potent symbol for the divine principle,
and it is frequently found in the yantras and mandalas used for
meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures
in our basic session.
Warrior Pose
The Warrior Pose stretches and strengthens the arms and legs, increases
stamina, improves balance and concentration, and can also relieve
backaches. If you are suffering from diarrhea, high blood pressure or
neck problems, you should take extra caution practicing this pose.
Standing Side Stretch PoseThe
Standing Side Stretch is another Yoga Pose with two lines of energy
radiating outward from your center. This is a simple Yoga Posture with a
wonderful stretch in which one line of energy reaches upward from your
belly and outward through the arm, and one line travels downward through
the legs.
Standing Spread Leg Forward Bend
Practicing the Standing Spread Leg Forward Fold can strengthen and
stretch your inner and back legs and your spine. People with lower back
problems should avoid doing the full forward bend. For beginners, you
may use props like a folding chair to support your forearms.
Seated Forward Bend (Paschimothanasana)
Relax your body and mind, stretch your hamstrings, shoulders, and spine,
relieve stress, and improve your posture and concentration by
practicing the Seated Forward Bend. Learn how to do this properly and
achieve maximum results.
Hero Pose (Virasana)
One of the fundamental seated postures is the Hero Pose. This serves as
the initial position for several Asanas. It strengthens the arches of
the feet, stretches the ankles, and improves posture. This Yoga Pose is
ideal for people who have flat feet.
Spread Leg Forward Fold (Upavista Konasana)The
Spread Leg Forward Fold is a Yoga Posture which works primarily on the
hamstrings and adductors. This energizes the body and promotes inner
calmness. In this section, know more about this exercise and learn how
to perform it properly.
Fish Yoga Pose
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles
and improves flexibility of your spine. It is the counter-pose of the
Shoulderstand. Hold the Fish Pose for at least half the amount of time
you spent in the Shoulderstand in order to balance the stretch.
Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and
to coordinate your movement and breath. These are two of the most
important themes in Yoga practice. Keep in mind that the Cat Pose may
not be advisable if you have any chronic or recent back pain or injury.
Head Stand (Sirshasana)
Headstand is one of the basic Yoga Postures in the world of Yoga and is
considered as the king of Asanas because of its numerous effects on the
entire body. Many Yogis believe that practicing the Headstand can help
in treating illnesses.
Tree Yoga Pose
The Tree Pose helps strengthen your thighs, calves, ankles and back. It
can also increase the flexibility of your hips and groin. Your balance
and concentration can also be improved with constant practice. This Yoga
Pose is recommended for people who have sciatica and flat feet.
Plough Pose (Halasana)
The Plough Pose stretches your spine, thus, improving spinal
flexibility. It benefits the thyroid gland and abdomen, eases tension in
the shoulders and back, and reduces stress. Learn how to practice the
Plough Pose in this section.
Sage Twist Yoga Pose (Marichyasana)Also
called Marichi's Yoga Pose, the Sage Twist Pose benefits the abdominal
organs and spine. Avoid doing this pose if you have chronic spine or
back injury. Also, perform this only under the supervision of a Yoga
instructor. Learn how to do the Sage Twist in this section.
Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to
stiffness, bad posture, and tension headaches. Yoga practice can ease
tension, increase flexibility, and tone the muscles. This section covers
the steps on how to practice Shoulder Lifts.
Neck Exercises
Many people hold tension in their necks and shoulders, leading to
stiffness, bad posture, and tension headaches. Yoga practice can ease
tension, increase flexibility, and tone the muscles. Learn some Neck
Exercises in this section.
Ujjayi Breathing Technique
According to the ancient yogic text, Ujjayi can help protect you from a
host of diseases by getting rid of excess phlegm, wind or bile. Learn
how to perform this challenging breathing technique by following the
guidelines found in this article.
Corpse Pose
The Corpse Yoga Pose is considered as a classic relaxation pose and is
practiced before or in between Asanas as well as a Final Relaxation.
While it looks deceptively simple, it is actually difficult to perform.
Learn more on how to do it with the help of this article.
Are There Any Asana's For Common Ailments In Women?
There are many of Asana's for ailments in women. Here is a list:
Yoga and menopause - you can do certain things to help with menopause.
Back pain
Neck pain
Weight loss
Body shaping
Asthma
