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Yogasana
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Yogasana

Garbhakranti Pregnancy Yoga :

 

How does Yoga help me in pregnancy ?

With yoga, I can combat stress & anxiety during pregnancy.
Yoga helps me gain victory over my mind and attitude and gain
a healthy body.
During pregnancy, physical as well as mental fitness is required,
with which I can bear the strain of pregnancy and delivery.
The good thing is that, Yoga is concerned with mental health as
well as physical health.
If my heart, lungs & muscles are in good condition, If I know
correct breathing techniques , if I am mentally & physically
relaxed , my dream baby will grow well , I will have a much
easier & safer delivery & hence much faster recovery . Yoga will
help me in this.
Yoga helps me condition the specific areas and group of
muscles needed for a healthy pregnancy & delivery.
It strengthens my body so that my dream baby grows well.
During pregnancy, unique changes take place as the uterus
[body organ where my dream baby resides for nine months of
pregnancy] expands to about twenty times its usual size.
Due to this, there is upwards and backwards displacement of
my bowel loops. This leads to a feeling of heaviness of body.
Fear factor and some apprehensions make the mind stressful
 during pregnancy.
To combat all these situations, Ayurveda has given a key to
success for pregnant women called Yoga.

Pregnancy Yogs

Yogasana are one of the parts of Yoga :

I should do Yogasana regularly during pregnancy as Yogasana
help me as follows :…………..
Yogasana make me more energetic.
It drives away my mental stress & fear.
It helps in preventing and reducing low backache during
pregnancy.
It provides more oxygen to me and hence my dream baby.
It helps in my normal bowel movements and helps in avoiding
constipation
It increases flexibility of muscles and hence helps in having
normal delivery.
It helps me keep myself fit during and after pregnancy and
retains and enhance my beauty during and after pregnancy.
Breast ligaments can be strengthened to help prevent sagging
of breasts post delivery.
 Pregnancy Healthy Yoga

Basic principles of Yogasana & Dinacharya :

Ayurveda has described an ideal, ‘Dinacharya’[activities to be
done in a day] which should be followed by a person to have a
healthy life.
This Dinacharya changes as per the season and is called as
‘Rutucharya’.
If I follow this Dinacharya, it will be really beneficial for me and
my dream baby.
The time before sunrise is called as Brahma Muhurta.

Pregnancy Yogasana basic

 
 
Time of Yogasana & meditation :
Brahma Muhurta is the best time for meditation or Yogasana
or doing work.
The mind is fresh after a good night’s sleep, the atmosphere
as well as the mind are serene & pure.
There is Satva Guna inside the person as well as in the
atmosphere.
The best time to do Yogasana & meditation is Brahma
Muhurta but if it is not possible then it should be done in the
morning hours / evening hours.
I should get up early in the morning & if possible before
sunrise.
Only if it is not possible to do Yogasana in the morning, then
it can be done in the evening.
Yogasana should always be done on an empty stomach.
After getting up in the morning, first basic cleansing of the
body like defecation [ passing stools ] , urination etc should
be done.
After that, I will brush my teeth.
Then I will take bath with warm water.
After bath, I will pray to Almighty.
Yogasana should preferably be done after Pranayama .
I should put a carpet on the floor to do Yogasana.
Yogasana should not be done sitting directly on the floor.
There should be a time gap of minimum 4 hours after eating
to do Yogasana.
Generally 4 hours is the time taken for stomach emptying
hence this time should be minimum 4 hours.
I should not eat/ drink water while doing Yogasana.
 
 

Attire / clothes during Yogasana :

The attire / dress used while doing Yogasana should be loose
& comfortable.
It should not be skin fit/ tight fitting.
 
 

Place of Yogasana :
 The place should be calm & quite as far as possible.
If it is not possible to have a calm & quite place, then that
should not stop one from doing Yogasana / meditation.
Yogasana / meditation themselves give calmness to body &
mind.
 
 

Ambience for Yogasana & meditation :

Incense sticks [Dhoop] should be used to create a pleasant
atmosphere.
Lamp of cow`s ghee [Goghruta] should be lighted at the place
to cleanse the atmosphere. Lamp should be kept at a safe
place.
 
 

Time duration of Yogasana :

(http://mydreambaby.in/wp-content/uploads/2012/07/yog-
shlok1.jpg)

 
A pregnant woman is like a vessel of oil full to the brim.
Just as a vessel needs to be taken with absolute care with
careful handling; similarly I should carry myself from one place
to another with utmost care; hence I should not strain myself
while doing Yogasana during pregnancy.
It is OK even if I do not get the ideal recommended posture of
Yogasana & I should not strain unnecessarily to get the same.
The time duration of each Yogasana should be increased very
gradually which should be comfortable to me and my dream
baby.
Only the following recommended Yogasana should be
followed as all Yogasana are not recommended during
pregnancy.
I can count the duration of each Yogasana by counting
numbers and increase gradually.
As my dream baby is growing, in the later stages of pregnancy,
I may feel tired while doing Yogasana & Pranayama .
 When I get tired , I should take rest.
I should never lie on my tummy while doing Yogasana.
Medical advice of my gynaecologist should always be taken
before starting Yogasana.

The Yogasana which should be practiced during

pregnancy are :
Vajrasana
Parvatasana
Gomukhasana
Marjarasana
Utkatasana
Trikonasana
Baddhakonasana
Shavasana

It is advisable to practice only the above Yogasana during pregnancy.

Vajrasana in pregnancy :

(http://mydreambaby.in/wp-content/uploads/2012/07/yog-
shlok2.jpg)
Vajra means very strong.
Vajrasan helps me become strong like iron.

How do I do Vajrasana ?
I will sit straight in a kneeling position.
I will slip my toes to join at the back.
My heels will be apart.
I will place my buttocks in the cavity thus formed.
My thighs should be together.
I will rest my both hands on my knees.
I will take in deep breath slowly [ inhalation ] and take out deep
breath slowly [ exhalation ]
I will remain in this position for as much time as I am
comfortable.
I will not strain myself to do this and will go on increasing the
duration everyday slowly, steadily and regularly.

How does Vajrasana help me during Pregnancy ?

 Vajrasana strengthens my back [spine], legs & thighs to bear
extra pelvic weight due to my dream baby’s weight & my
weight gain in pregnancy.
This asana will help me in having normal delivery.
It also helps me to prevent backache.
It helps in my normal bowel movements & helps in avoiding
constipation.
Vajrasana can be my sitting position after lunch as well as
dinner [ at home ] instead of sitting in chair.
It helps in digestion.

Pregnancy Yogasan Vajrasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Vajrasana.jpg)
 
Parvatasana in pregnancy :
Parvata means mountain.

How do I do Parvatasana ?
I will sit in Vajrasana.
Taking deep breath slowly, I will raise my both hands stretching
upwards & lock my fingers.
I will hold my breath for a moment.
I will breathe out slowly [exhale] & relax to normal.
I will do this for as much time as I am comfortable without
straining.

How does Parvatasana help me ?

Parvatasana helps to relieve backache.
It strengthens my chest muscles.
It provides more oxygenated blood to my body & hence to my
dream baby which is essential during pregnancy.

Pregnancy Yogasan Parvatasan

 (http://mydreambaby.in/wp-

content/uploads/2012/07/Parvatasana.jpg)
 

Gomukhasana in pregnancy :

(http://mydreambaby.in/wp-content/uploads/2012/07/yog-
shlok3.jpg)
Gomukha means the face of cow.

How will I do Gomukhasana ?

I will sit in Sukhasana [ my both legs in folded condition as
shown in Dhyana position ]
I will raise my right arm, simultaneously turn left hand, take
behind & try to catch both hands with fingers as much as
possible without straining.
I will lock both hands with the help of my fingers.
It may not be possible to go to the condition of locking the
fingers of both hands due to development of my body during
pregnancy.
I will try to maintain this posture for five seconds to ten seconds
as per my tolerance without straining.
I will repeat on the other side by raising left arm.

How does Gomukhasana help me in pregnancy ?

Gomukhasana provides flexibility to my shoulders & cervical
spine.
It tones up my chest [pectoral] muscles and leads to deeper
 breathing.
It helps in providing more oxygen to me and my dream baby.
Gomukhasana is especially useful, as after pregnancy breasts
tend to lose their tone.
It helps in toning of breast holding ligaments.

Pregnancy Yogasan Gomukhasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Gomukhasana.jpg)
 

Marjarasana in pregnancy :
Marjara means cat .
The alternate convex and concave postures of spine that a cat
does are useful for the flexibility of the spine.

How do I do Marjarasana?
 I will bend on both knees.
Taking deep breath, I will stretch back spine upwards to make
concave [ curved inside , dipped ] shape & hold inhaled breath
for 10 to 15 seconds, then relax by taking breath out [exhale].
Now I will repeat the same with giving a convex [ curved
outside, rounded ] shape to the spine & raise head upwards ,
hold breath for 10 to 15 seconds. Then I will relax by taking
breath out [exhale].

How does Marjarasana help me ?

Marjarasana strengthens the spine [ backbone ] ligaments &
provides extra flexibility to pelvic [ waist ] muscles to tackle the
backache due to dream baby weight gain during pregnancy.

Pregnancy Yogasan Marjarasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Marjarasana1.jpg)
 (http://mydreambaby.in/wp-

content/uploads/2012/07/Marjarasana2.jpg)
 

Utkatasana in pregnancy :

(http://mydreambaby.in/wp-content/uploads/2012/07/yog-
shlok4.jpg)
How do I do Utkatasana ?

 
I will stand erect keeping feet parallel.
I will raise both hands parallel keeping palms down facing to
floor.
Simultaneously I will take breath slowly.
I will try to sit in squatting position in a standing position only.
Simultaneously I will take breath out slowly [exhale].
I will do this Asana for as much time as I am comfortable
without straining myself.

How does Utkatasana help me ?

Utkatasana strengthens my pelvic and thigh muscles to combat
extra weight gain in pregnancy.
It helps in preventing low backache.
It helps in normal delivery.
 Pregnancy Yogasan utkatasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Utkatasana.jpg)
 

Trikonasana in pregnancy :
Trikona means triangle.

How do I do Trikonasana ?
I will stand erect keeping both feet apart at a moderate
distance.
I will take breath in simultaneously [inhalation].
I will fold right hand in elbow & I will keep right hand on my
waist simultaneously.
I will raise my left hand upwards and try to bend body on right
side in the same plane.
I will try to remain in this position till the time I am comfortable.
 Slowly by taking breath out [exhalation], I will resume to normal
position.
I will repeat the same process on the other side.

How does Trikonasana help me ?

Trikonasana strengthens my back [spine ligaments] & provides
extra flexibility to pelvic muscles to tackle the backache due to
weight gain during pregnancy.

Pregnancy Yogasan Trikonasan

 (http://mydreambaby.in/wp-

content/uploads/2012/07/Trikonasana.jpg)
 

Baddhakonasana in pregnancy :
How do I do Baddhakonasana ?
I will sit with both legs outstretched.
I will take in breath slowly [inhalation] & drag both feet towards
groin to touch them at soles and heels touching each other in
the centre.
I will keep both hands straight and rest my hands on knees with
thumb and index fingers touching each other.
After 10 to 15 seconds , I will take breath out [exhalation] &
resume to normal posture.

How does Baddhakonasana help me ?

Baddhakonasana strengthens pelvic muscles and inner thigh
muscles to bear extra pelvic weight in pregnancy.
 Pregnancy Yogasan Baddhakonasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Baddhakonasana.jpg)
 

Shavasana in pregnancy :

(http://mydreambaby.in/wp-content/uploads/2012/07/yog-
shlok5.jpg)
How do I do Shavasana ?
Facing upwards, I will lie down on the back & close my eyes.
I will keep both legs and hands apart at a moderate distance.
I will relax every part of my body.
I will relax my body completely starting from toes of feet and
taking my mind to each part of mind.
I will give the message to my mind that …
          Now my feet are relaxing.
          Now my hands are relaxing.
 Similarly, I will give this message to each and every part of my
body.
I will give these messages starting from toes till I reach head.
I will consciously try to remove all the thoughts from my mind
and relax my mind by emptying it.
I will maintain this position at least for ten minutes taking a slow
& deep breath.

How does Shavasana help me ?

10 minutes of Shavasana everyday is a great relaxant.
Shavasana relaxes my body.
It relieves my mental stress.
It preserves my positive attitude & my confidence, helps to
provide more oxygen to my body.
Shavasana helps me in a healthy pregnancy, normal delivery
and helps in good growth of my dream baby.

Pregnancy Yogasan Shavasan

(http://mydreambaby.in/wp-

content/uploads/2012/07/Shavasana.jpg)
 
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