Dr. Alka Mukherjee's document discusses yoga and meditation practices that can benefit pregnant women. It provides information on safe yoga poses like cat-cow, triangle pose, and butterfly pose that help flexibility, relieve back pain and stress, and prepare the body for delivery. The document also discusses pranayama breathing techniques and meditation that help reduce stress, anxiety, and promote relaxation during pregnancy. Regular yoga and meditation can enhance blood circulation, increase energy levels, and generate positive hormones during pregnancy.

1. YOGA & PREGNANCY
DR ALKA MUKHERJEE
MBBS DGO FICOG FICMCH PGDMLS PGDCR MA
(PSY)

2. DR ALKA MUKHERJEE
MBBS DGO FICOG FICMCH PGDCR PGDMLS MA(PSY)
Director & Consultant At Mukherjee Multispecialty
Hospital
MMC ACCREDITATED SPEAKER
MMC OBSERVER MMC MAO – 01017 / 2016
Present Position
 Director of Mukherjee Multispecialty Hospital
 Hon.Secretary INTERNATIONAL COUNCIL FOR HUMAN
RIGHTS
 Hon.Secretary NARCHI NAGPUR CHAPTER (2018-2020)
 Hon.Secretary AMWN (2018-2021)
 Hon.Secretary ISOPARB (2019-2021)
 Organizing secretary AMWICON – 2019
 Life member, IMA, NOGS, NARCHI, AMWN &
Menopause Society, India, Indian medico-legal &
ethics association(IMLEA), ISOPARB, HUMAN RIGHTS
 Founder Member of South Rapid Action Group,
Nagpur.
 On Board of Super Specialty, GMC, IGGMC, AIIMS
Nagpur, NKPSIMS, ESIS and Treasury, Nagpur for “
WOMEN SEXUAL HARASSMENT COMMITTEE.”
mukherjeehospital@yahoo.com
www.mukherjeehospital.com
https://www.facebook.com/
Mukherjee Multispeciality
https://www.instagram.com/
Achievement
 Winner of NOGS GOLD MEDAL – 2017-18
 Winner of BEST COUPLE AWARD in Social
Work - 2014
 VIDARBHA RATNA PURASKAR - 2019
Past Position
 Vice President of NOGS(2016-2017)
 Organizing joint secretary ENDO-GYN
 Vice President IMA Nagpur (2017-2018)
 Organizing joint secretary ENDO-GYN 2019
2DR ALKA MUKHERJEE

3. योग एक आध्यात्मिक प्रककया है
त्िसिें शरीर, िन और आमिा को
एक साथ लाने (योग) का काि होता3DR ALKA MUKHERJEE

4. 4DR ALKA MUKHERJEE

5. PREGNANCY & YOGA
5DR ALKA MUKHERJEE

6. PREGNANCY & YOGA
6DR ALKA MUKHERJEE

7. 7DR ALKA MUKHERJEE

8. 8DR ALKA MUKHERJEE

9. YOG POSTURES/ASANAS
9DR ALKA MUKHERJEE

10. 10DR ALKA MUKHERJEE

11. 11DR ALKA MUKHERJEE

12. 12DR ALKA MUKHERJEE

13. Yoga poses for women during pregnancy
Exercising during pregnancy is essential. The following pregnancy yoga poses
zero in on the challenges that expecting mothers face – a shifted center of
gravity and lower back pain.
13DR ALKA MUKHERJEE

14. 14DR ALKA MUKHERJEE

15. 15DR ALKA MUKHERJEE

16. Marjariasana (Cat Stretch)
•Stretches the neck and shoulders, alleviating stiffness.
•Keeps the spine flexible. This is useful because the
back has to support more weight as the pregnancy
advances.
•Tones the abdominal region.
•Improves blood circulation
16DR ALKA MUKHERJEE

17. Konasana-I (Standing Sideways Bending One Arm)
Keeps the spine flexible.
Exercises and stretches the sides of the body.
Helps alleviate constipation, a common symptom of
pregnancy.
17DR ALKA MUKHERJEE

18. Konasana-II (Standing Sideways Using Both Arms)
Stretches and tones the arms, legs and abdominal organs.
Stretches and exercises the spine.
18DR ALKA MUKHERJEE

19. Veerbhadrasana (Warrior Pose)
Improves balance in the body.
Tones the arms, legs and lower back.
Increases stamina.
19DR ALKA MUKHERJEE

20. Trikonasana (Triangle Pose)
Maintains physical and mental balance. Especially
useful for pregnant women since their center of gravity
shifts.
Stretches and opens the hips which can be a big help
during delivery.
Reduces back pain and stress.
20DR ALKA MUKHERJEE

21. Badhakonasana (Butterfly Pose)
Improves flexibility in the hip and groin region.
Stretches the thighs and knees, relieving pain.
Alleviates fatigue.
Helps facilitate smooth delivery when practiced until
late pregnancy.
21DR ALKA MUKHERJEE

22. Viparita Karani (Legs up the Wall Pose)
Relieves backache.
Improves the flow of blood to the pelvic region.
Eases swollen ankles and varicose veins - a common
symptom of pregnancy.
22DR ALKA MUKHERJEE

23. Shavasana (Corpse Pose)
Relaxes the body and repairs cells. This helps self-healing
which is vital, as pregnant women should avoid taking
pills.
Relieves stress.
23DR ALKA MUKHERJEE

24. Yoga Nidra (Yogic sleep)
Reduces tension and anxiety.
Helps regulate blood pressure.
Deeply relaxes every cell in the body.
24DR ALKA MUKHERJEE

25. 25DR ALKA MUKHERJEE

26. 26DR ALKA MUKHERJEE

27. 27DR ALKA MUKHERJEE

28. 28DR ALKA MUKHERJEE

29. 29DR ALKA MUKHERJEE

30. 30DR ALKA MUKHERJEE

31. 31DR ALKA MUKHERJEE

32. 32DR ALKA MUKHERJEE

33. 33DR ALKA MUKHERJEE

34. 34DR ALKA MUKHERJEE

35. 35DR ALKA MUKHERJEE

36. 36DR ALKA MUKHERJEE

37. 37DR ALKA MUKHERJEE

38. 38DR ALKA MUKHERJEE

39. 39DR ALKA MUKHERJEE

40. 40DR ALKA MUKHERJEE

41. 41DR ALKA MUKHERJEE

42. Pranayam allows the practitioner to be aware of
their breath, increase their mindfulness, and
improve their overall quality of life. This is done
through rich oxygenation of the blood and by
promoting a calmer mind and body. In Sanskrit, the
‘prana’ in pranayama translates to ‘energy’ while
‘ayama’ translates to the distribution of energy.
42DR ALKA MUKHERJEE

43. Why Practice Pranayama During Pregnancy?
During the initial stages of labour, the body releases
adrenaline due to the stress and anxiety experienced
by the mother. This can delay the release of oxytocin,
a chemical compound in the body which aids in the
process of delivery.
By practising pranayama, one can negate negative
energy, relax, and aid the body to release oxytocin to
make labour easier and smoothen it. Additionally, it
helps cope with the pain by relaxing the body as well.
43DR ALKA MUKHERJEE

44. Pranayama has multiple benefits for pregnant
women and by practicing such techniques,
one can enjoy multifold advantages. Here are
several reasons why one should practice
pranayama during early pregnancy:
•Enhanced blood circulation
•More energy in the body
•Increased oxygen levels in blood
•Eliminates wastes and toxins from the body
•Pranayama generates positive hormones in
the body
•Removes negative thoughts and calms the
mind
44DR ALKA MUKHERJEE

45. 45DR ALKA MUKHERJEE

46. 46DR ALKA MUKHERJEE

47. Pregnancy can come with
an onslaught of emotions.
You may feel happy, sad,
excited and worried all in
the span of a few minutes.
Pregnancy hormones,
along with sleep
disturbances and the life
changes associated with
welcoming a new member
to your family, can leave
you feeling stressed and
even anxious in the midst
of all the positives.
47DR ALKA MUKHERJEE

48. Meditation is a form
of complementary
medicine that has been
practiced for thousands of
years. It involves focusing
your attention for a set
period of time, whether it’s
on your breath, a mantra
(repeated positive phrase)
or the present moment.
When done consistently
over an extended period of
time, meditation can have a
host of positive benefits for
expectant moms.
Meditation can help reduce the
stress that often accompanies
major life changes like
pregnancy. It can also help
with pregnancy symptoms,
including fatigue, mood
changes and sleep
disturbances.
Studies have found that
meditation and other
mindfulness-based exercises
during pregnancy may
reduce anxiety, depression
and perceived stress, though
more research needs to be
done. 48DR ALKA MUKHERJEE

49. 49DR ALKA MUKHERJEE

50. 50DR ALKA MUKHERJEE

51. 51DR ALKA MUKHERJEE

52. 52DR ALKA MUKHERJEE

53. 53DR ALKA MUKHERJEE

54.  Yoga classes help to boost circulation.
The stretching exercises relieve aches and pains.
 Posture is also improved by yoga and this can help
ease back problems, which are common in pregnant
women.
 Yoga helps to prepare for the birth - it encourages
breath and body awareness, reduces worry and
teaches women to adapt to new situations
 Yoga continues to have benefits after pregnancy -
Postnatal yoga, which can be started about six
weeks after the birth, strengthens abdominal
muscles and pelvic floor. It also helps to get back to
pre-pregnancy shape faster.
 Yoga helps in fear, anxiety, depression associated with child
birth process
54DR ALKA MUKHERJEE

55. 55DR ALKA MUKHERJEE