Yoga for pregnancy
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  • 1. ANANDAMAYA I A Y T ANANDAMAYAKOSA VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA PANCHA KOSHA
  • 2. MANAH PRASAMANA UPAYAH YOGAH – Vasista
    • YOGA IS THE SKILL
    • TO CALM DOWN THE MIND
    YOGA ?
  • 3. Astanga Yoga of Maharshi Patanjali Yama Niyama Āsana Pranayama Pratyahara Dharana Dhyana Samadhi
  • 4. 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
  • 5. I TRIMESTER (1 – 3 MONTHS)    YOGA FOR STRESS REDUCTION    ACCEPTANCE OF PREGNANCY    AVOID        DYNAMIC ASANAS        ACUTE EXTREME BENDS        KAPALABHATI    RISK OF ABORTION
  • 6.    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
  • 7. 1-3 Months
    • MOTHER
    • Emotional – Acceptance, Adaptation – Better in planned pregnancy
    • Anxiety – In delayed pregnancy, treated infertility, sensitive.
    • Rejection – Unwanted pregnancy.
  • 8. RISKS/PROBLEMS MOTHER: Excessive vomiting. Abortion. FETUS: Formation of organs. Risk of congenital abnormal.
  • 9. 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
  • 10. 4-6 Months
    • Stable period
    • Growth of Baby – All organs increase.
    • Mother’s health picks up – weight increases.
  • 11. 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
  • 12.    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
  • 13. 7-9 Months
    • Growth – Variability.
    • Risk – Growth retardation, premature birth.
    • MOTHER
    • High BP
    • Protein in urine
    • Swelling of legs
    • Diabetes – Back pain.
    • Anemia.
    PET
  • 14. 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
  • 15. 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
  • 16. 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
  • 17.
    • To avoid abortions
    • In Viparitkarani with chair/wall support.
    • Deep abdominal breathing
    • AAA chanting
    • Repeat 3 times
  • 18. YOGASANAS IAYT Basic set Avoid – Dynamics - Go on decreasing the difficult asanas - Increase breathing. 4-6 Months – Aim – Maintain steady growth
  • 19. 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
  • 20. Practices for koshas Manomaya/Vignanamaya Life of Contentment Joy Reduce workload Fast lifestyle Divine Meditation – OM, CM, TM Read good books
  • 21. 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
  • 22.  
  • 23. 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
  • 24. 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
  • 25. 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
  • 26. 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
  • 27. 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
  • 28. 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.
  • 29. Post delivery AIM – Weight Abdominal Diet – High fibre High fluid intake Yoga – Go on adding all practices after bleeding stops
  • 30. Group Practice
  • 31. Breathing Exercises Ankle Stretch Hands In & Out
  • 32. Breathing Exercises Tiger Stretch Side Stretch
  • 33. Loosening Exercises Backward Bending Forward Bending
  • 34. Sitting Postures Vajrasana Ardha Matsyendrasana ASANAS
  • 35. Sitting Postures Badha Konasana Squatting ASANAS
  • 36. Sitting Postures Uphavista Konasana ASANAS
  • 37. Sasankasana ASANAS
  • 38. Supine Postures Viparita Karani ASANAS Viparita Karani with Wall Support
  • 39.
    • Mastery over Prana
    • – Slowing of breath
    • – Awareness of breathing
    • – Balance between the two nostrils.
    • 2. There is intimate connection between mind and Prana.
    Pranayama
  • 40. Cooling Pranayamas
    • Sitkari (Folded – up – Tongue Pranayama)
    • Sitali (Beak – Tongue Pranayama)
    • Sadanta (Suck – through – Teeth Pranayama
  • 41. Relaxation Techniques
    • Instant Relaxation Technique (IRT)
    • Quick Relaxation Technique (QRT)
    • Deep Relaxation Technique (DRT)
  • 42. Instant Relaxation Technique
  • 43. Quick Relaxation Technique
  • 44. Deep Relaxation Technique
  • 45. Meditation Omkar Meditation
  • 46. Mudra Aswini Mudra
  • 47.