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2 Yoga for Pregnancy.ppt

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    2 Yoga for Pregnancy.ppt 2 Yoga for Pregnancy.ppt Presentation Transcript

    • ANANDAMAYA I A Y T ANANDAMAYAKOSA VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA 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
      • Biochemical changes – Metabolism of water, salt, minerals, iron, glucose, fat, calcium, etc.
      • Hormonal changes.
      • CNS-ANA changes.
      • 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
      • Emotional – Acceptance, Adaptation – Better in planned pregnancy
      • Anxiety – In delayed pregnancy, treated infertility, sensitive.
      • 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 8 th & 9 th 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 EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 1 LOOSENING EXERCISES Forward bending 1 Backward bending 1 Side Bending ½ Shoulder Rotation ½ Twisting 1 Instant Relaxation Technique 2 ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Padahastasana 1 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana 1 Badha Konasana 1 Uphavista Konasana ½ Sitting Relaxation Posture 1 Squatting 1 Sasankasana 1 Siddhasana 1 Deep Relaxation Technique 5 SUPINE POSTURES Viparita Karani 1 Savasana 2 Practices Duration in Min Practices Duration in Min
    • I Trimester Practice Chart   PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1   SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 1½   MEDITATION Nadanusandhana 4 Omkar Meditation 5 Silence 1   KRIYAS Trataka 1 Vamana Dhouti Practices Duration in Min Opening Prayer Om Sahanavavatu, Sahanou vhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih. Closing Prayer Sarve bhavantu sukhinah, Sarve santu niramayah; Sarve bhadrani pasyantu, Ma kascit duhkha bhagbhavet. Om Santih, Santih, Santih. End of 1st Trimester Practice
    • II Trimester Practice Chart   BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½ Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 3 LOOSENING EXERCISES Forward bending ½ Backward bending ½ Side Bending 1 Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½ ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana Badha Konasana 1 Uphavista Konasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 4 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 2 Practices Duration in Min Practices Duration in Min
    • II Trimester Practice Chart   PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½   SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 2   MEDITATION Nadanusandhana 4½ Omkar Meditation 6 Silence 1   KRIYAS Trataka 2 Practices Duration in Min End of 2nd Trimester Practice
    • III Trimester Practice Chart   BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Standing Relaxation Posture 1 Ankle Stretch ½ Neck Exercise 1 Quick Relaxation Technique 1 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 3 Practices Duration in Min Practices Duration in Min ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Instant Relaxation Technique 2 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 5 PRANAYAMA Nadi Suddhi 3 Sitkari 2 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ MEDITATION Nadanusandhana 9 Omkar Meditation 9 Silence 1 KRIYAS Trataka 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
      • 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
    •