ANANDAMAYA I  A   Y  T ANANDAMAYAKOSA VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOS...
MANAH PRASAMANA UPAYAH YOGAH – Vasista <ul><li>YOGA IS THE SKILL  </li></ul><ul><li>TO CALM DOWN THE MIND </li></ul>YOGA ?
Astanga Yoga of Maharshi Patanjali   Yama Niyama Āsana Pranayama Pratyahara Dharana Dhyana Samadhi
YOGA IN PREGNANCY <ul><li>Pregnancy is stress because of extra load of  </li></ul><ul><li>Biochemical changes – Metabolism...
I TRIMESTER (1 – 3 MONTHS)       YOGA FOR STRESS REDUCTION     ACCEPTANCE OF PREGNANCY     AVOID         DYNAMIC ASAN...
    FOETUS         ORGAN FORMATION         INTRA UTERINE ENVIRONMENT IMPORTANT         CHEMICALS – CONGENITAL DEFOR...
1-3 Months <ul><li>MOTHER </li></ul><ul><li>Emotional – Acceptance, Adaptation – Better in planned pregnancy </li></ul><ul...
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 – ORGANOGENE...
4-6 Months <ul><li>Stable period </li></ul><ul><li>Growth of Baby – All organs increase. </li></ul><ul><li>Mother’s health...
III TRIMESTER (7 – 9 MONTHS)   ONE HOUR PRACTICE / DAY       YOGA – MOST ASANAS CANNOT BE PERFORMED     KRIYA – V.DHOUTI...
    MEDITATION ON “OM” 10 MINUTES 3 TIMES A DAY     BACK PAIN     SWELLING OF LEGS TIREDNESS     BODY ACHES, PAINS & S...
7-9 Months <ul><li>Growth – Variability. </li></ul><ul><li>Risk – Growth retardation, premature birth. </li></ul><ul><li>M...
LABOUR       I STAGE:- CONTRACTION – PAINS FOR DILATATION OF CERVIX & DESCENT OF BABY     INCREASED ANALGESIC REQUIREMEN...
YOGA AFTER DELIVERY II STAGE:- BIRTH OF THE BABY     MOTHER – ANXIETY – PROLONGED LABOUR – INSTRUMENTAL DELIVERY – C SECT...
IAYT Avoid all dynamics – Risks of abortion Avoid Prone – Shalabha & Dhanur All difficult postures Emphasize Vamanadhouti ...
<ul><li>To avoid abortions </li></ul><ul><li>In Viparitkarani with chair/wall support. </li></ul><ul><li>Deep abdominal br...
YOGASANAS IAYT Basic set Avoid – Dynamics -  Go on decreasing the difficult asanas -  Increase breathing. 4-6 Months  – Ai...
YOGASANAS <ul><li>Most asanas </li></ul><ul><li>Avoid </li></ul><ul><li>Dynamics -  Prone postures </li></ul><ul><li>Forwa...
Practices for koshas Manomaya/Vignanamaya Life of  Contentment  Joy Reduce workload Fast lifestyle Divine Meditation – OM,...
Mind of mother on baby Stress – Reduced blood flow baby is distressed.   Growth decrease   Fetal fatigue at labour. Good m...
 
I Trimester Practice Chart     BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loos...
I Trimester Practice Chart     PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1   SECTIONAL BREATHING Abdominal 1½  T...
II Trimester Practice Chart     BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½  Lo...
II Trimester Practice Chart     PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½   SECTIONAL BREATHING ...
III Trimester Practice Chart     BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Lo...
During delivery Prepare –  Look forward to enjoy birth of beloved DRT –  To relax in between Kumbhaka – To bear down QRT, ...
Post delivery AIM –  Weight Abdominal Diet –  High fibre High fluid intake Yoga –  Go on adding all practices after  bleed...
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
<ul><li>Mastery over Prana  </li></ul><ul><li>–  Slowing of breath </li></ul><ul><li>–  Awareness of breathing </li></ul><...
Cooling Pranayamas <ul><li>Sitkari  (Folded – up – Tongue Pranayama) </li></ul><ul><li>Sitali  (Beak – Tongue Pranayama) <...
Relaxation Techniques <ul><li>Instant Relaxation Technique (IRT)   </li></ul><ul><li>Quick Relaxation Technique (QRT)   </...
Instant Relaxation Technique
Quick Relaxation Technique
Deep Relaxation Technique
Meditation Omkar Meditation
Mudra Aswini Mudra
 
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Yoga for pregnancy

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Yoga for pregnancy

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