This document discusses yoga practices and diet for pregnant women. It begins by stating that yoga can help pregnant women increase strength, flexibility and pelvic floor muscle endurance needed for childbirth. It then outlines several gentle yoga poses like cat-cow, child's pose, and pelvic tilts that can be done during pregnancy to relieve discomfort, prepare the body for labor, and improve strength and flexibility. The document also provides guidelines for safe yoga practice during pregnancy, as well as the benefits of specific poses. It recommends a nutritious diet high in proteins, calcium and iron as advised by ancient Indian texts. Overall, the document promotes yoga and diet as a holistic approach to supporting a woman's health and readiness for labor and

1. YOGA AND DIET
IN
PREGNANT
WOMEN

2. INTRODUCTION
During pregnancy there is progressive anatomical, physiological, and psychological
changes in the women. It is to manage the various physical, emotional, mental and
pain states during pregnancy and at the time of labour and even at puerperium is
necessary. Yogic practice for pregnant women, to increase strength, flexibility and
endurance of pelvic floor muscles needed for childbirth.
According to Ayurveda, all the strenuous exercises are contraindicated during
pregnancy. But Yoga is a comprehensive of Asana, Pranayama, Dhyana.
योगः चित्तवृचत्त चिरोधः !!
(explained in panini yoga sutra 2/1)
Yoga is for elimination of psychological disturbances.
स्थिरं सुखं आसिं !!(Panini yoga sutra 2/43)
Stable and comfortable posture is Asana.

3. AIMS AND OBJECTIVES:
1. To facilitate normal safe delivery in pregnant woman by
stretching their perineal muscles.
2. Yoga helps in regulation of physiological, psychological
well being by providing strength, flexibility, and
endurance to the changes during pregnancy.

4. Need of Yoga during Pregnancy
 During pregnancy period body undergo various changes, which
create stress on mental as well as physical levels.
 Yogic practices for pregnant women, to increase strength,
flexibility and endurance of pelvic floor muscles needed for
childbirth.
 It also helps to develop proper breathing and more comfortable
labor.

5. EFFICACY OF YOGA ON PREGNANCY OUTCOME
Yoga asana helps to keep the circulation proper and relieves tension
around the cervix by opening the pelvic region. This prepares to-be-
mothers for labour and delivery.
Yoga and pranayama can train to breathe deeply and relax consciously,
helping you to face the demands of labour and childbirth.
Yoga helps alleviate the effect of common symptoms such as morning
sickness, painful leg cramps, swollen ankles, and constipation by making
them mobile or active.
Yoga asana also help pregnant women recover normal puerperium.

6. BENEFITS OF YOGA DURING PREGNANCY
1.Reduces stress level.
2. Improves the quality of sleep.
3. Increases the strength, flexibility, and endurance of
muscles around the pelvic region.
4. Decreases lower back pain.
5. Decreases nausea and Headache.
6.Reduces risk of preterm labor.

7. RULES FOR YOGASANA
i. Preferably done in the morning.
ii. Always with empty stomach.
iii.Not up to five hours after meals.
iv.After bladder and bowel emptying.
v. Place should be silent and pleasant.
vi.Not to think except Yogasana.
vii.Body movements should be slow, natural, and easy.
viii.Harsh stretching of body not to be done.
ix.Regular respiration.
x. Done for about 30 minutes every day.

8. Amsa chalasana
SINGLE ARM: place the right finger tips up on the right
shoulder,
slowly rotate the arm and shoulder joint around as if drawing
a large circle with the hip of the elbow.
DOUBLE ARM: rise the arms up, fingers on both shoulders.
Slowly rotate both arms together in large circles. try to stretch
the elbows as far back as possible and try to touch them together
at front.
Duration: do 5 times in both the directions.
Benefits: Improves circulation and flexibility in the shoulders and
upper back. Releases tensions from around the heart and lungs.
Encourages better breathing. Improves blood circulation around
shoulder and improves flexibility of muscles. Useful for
development of breasts after delivery. Increases capacity of lung
and heart.

9. CHANKRAMANA (WALKING)
• One of the best cardiovascular exercises for pregnant
women, walking keeps fit and healthy without jogging.
• Keep weight in check. Less weight during pregnancy
means it is likely to deliver prematurely.
• Boosts mood and energy levels.
• Eases back pain and other aches. Walking can help keep
back muscles strong and warm up so that they can
support growing belly and not become stiff.

10. KATI CHAKRASAN (Waist rotating pose)
 Stand with the feet about half a meter apart and the arms by the sides.
 Inhale while raising the arms to shoulders level. exhale and twist body to
left.
 Bring right hand to left shoulder and wrap left arm around the back.
look over left shoulder.
 Hold breath for 2 seconds, inhale and return to starting position.
 Keep feet firmly on ground while twisting. Repeat on the other side.
 Do twisting smoothly without any jerks.
Duration: Morning 5 to 10 times.
Benefits: tones waist and hips induces a feeling of lightness and used to
relieve physical and mental tension.

11. KATI CHAKRASAN
Stand with the feet about half a meter apart and the arms by the
sides.
Inhale while raising the arms to shoulders level. exhale and twist
body to left.
Bring right hand to left shoulder and wrap left arm around the back.
Look over left shoulder.
Hold breath for 2 seconds, inhale and return to starting position.
Keep feet firmly on ground while twisting. Repeat on the other side.
Do twisting smoothly without any jerks.
Duration: Morning 5 to 10 times.
Benefits: Tones waist and hips induces a feeling of lightness and
used to relieve physical and mental tension.

12. VRIKSHASAN (Tree Pose)
Depending up on the
ability and stability of
the pregnant women.
Stand erect with arms aside.
Slightly bend the right knee and place the right foot high up on the
left thigh and left leg should be erect. After that breathe and find
balance
Then inhale and raise both the arms over the head to ‘namaste’
mudra.
Gently bring down the hands, release the right leg and repeat the
same with left leg.
Duration: 30 to 60 seconds on each leg with 5 repetitions
Benefits: Stretches thighs, groin, spine, shoulders, and arms.
Improves posture,Alleviates back pain.Helps with Sciatica also
which is due to the continuous pressure on the nerve from the growing
fetus.

13. VEERABHADRASAN (Warrior Pose)
Stand straight and spread legs.
Right foot in forward direction and left foot in backward direction.
Light leg to 90 degrees and left one to 15 degrees, heel of the right leg
parallel to the mid-point of left leg.
Raise arms up to the height of the shoulders with palms facing ground.
Remain in the position, breath normally.
Repeat it on the other side.
Duration: 5 to 10 seconds each side with 5 repetitions
Benefits:
Helps to open the Pelvis.
Warms the entire body and cultivate strength in the quads, hamstrings, abductors, inner thighs and
gets flexibility in the gleno humeral joints. The core stabilizers – Transverse abdominis, abs and
lower back are also active in the sequence.

14. TRIKONASAN (Triangle Pose)
Stand straight with legs apart.
Inhale. Raise your right hand straight above the head. It should be parallel
to right ear.
Exhale. Bend torso at the waist to left side and slide the left arm down to
the left leg.
Tilt the head to left.
Repeat the posture on the other side.
Duration: Hold the pose for 20-30 seconds, with 3 to 5 repetitions on each
leg
Benefits:
Helps in Stretching the Gluteus, Hamstring, and other pelvic muscles.
Helps boost blood circulation.
Maintains physical and mental balance. Especially useful for pregnant
women as their center of gravity shifts.

15. TADASAN (Palm tree pose)
 Stand with feet together and arms on the side.
 Raise arms over head, interlock fingers and then turn the
palms upward.
 Place hands over the head.
Inhale and stretch the arms shoulders and chest upward.
 Raise heels to come up on the toes.
 Stretch whole body from top to bottom.
 Lower heels while exhaling and bring hands on top of the
head.
Duration: Morning 5 to 10 times a day.
Benefits: helps to develop physical and mental
balance.Entire spine is stretched and loosened. also
stretches rectus abdominal muscles.

16. UTTANASANA
(Standing forward bend pose)
Stand erect on feet about a meter apart with toes turned
out.
Interlock fingers of both hands and let them hand loosely
in front of the body.
Slowly bend knees and lower buttocks, straighten knees,
and return to upright position.
Duration: 5- 10 times in a day.
Benefits: strengthen muscles of middle back, uterus,
thighs, and ankles.

17. VAJRASANA
Kneel on the floor, bringing big toes together and separate the heels.
Lower the buttocks onto the inside surface of the feet with heels
touching the side of the hips.
Place hands on knees, palms down.
Back and head should be straight.
Duration: 5-10 times in a day.
Benefits:
Enhance digestive functions and can be practiced directly after meals.
Relieves stomach ailments like hyperacidity often a trouble faced during
pregnancy.
Alters blood flow and nerves impulses in the pelvic region and
strengthens pelvic muscles.
Increases flexibility of vaginal muscles.
First to Ninth month.

18. MARJARI ASAN (Cat stretch pose)
 Sit with buttocks on the heels (vajrasan). Raise the buttocks
and stand on the knees.
 Lean forward and place the hands flat on the floor.
 Inhale while raising the head and depressing
the spine so that the back became concave.
 Exhale, while lowering the head and stretching the spine
upward. at the end of exhalation contract the abdomen and
pull in the buttocks.
 Head will be now between the arms, facing the thighs.
Duration: Morning 5 to 10 times a day.
Benefits: improves flexibility of the neck, shoulders, and
spine and tones female reproductive system.

19. ARDHA TITALI ASAN
(Half Butterfly)
 Sit with legs outstretched. Bend the right leg and place the
right foot as far up on the left thigh.
 Place the right on top of the bent right knee.
 Hold the toes of the right foot with the left hand.
 While breathing in, gently move the right knee up towards
the chest.
 Breathing out, gently push the knee down and try to touch the
floor.
 Repeat the same with left leg.
 Duration: 10 up and down movements
Benefits: loosens hip and knee joints, enables faster delivery.

20. POORNA TITALI ASAN
(Full Butterfly)
 Sit with legs outstretched.
 Bend the knees and bring the soles of the feet
together, keeping heels close to the body.
 Fully relax the inner thighs. clasp the feet with both
hands.
 Gently bounce the knees up and down using elbows and
as levers to press the legs down.
 Straightened the legs and relax.
Duration: 20 to 30 times in a day.
Benefits: inner thigh muscle tension is released.
Removes tiredness from legs.

21. CHAKKICHALAN ASAN
(Churning the mill pose)
 Sit with legs stretched out in front of the body about one
foot apart.
 Interlock fingers of both the hands and hold the arms out
straight in front of the chest.
 Make the large circular movements over both feet, trying to
take the hands over the toys on the forward swing and
coming as far back as possible on the backward swing.
 Duration: 10 times in Each Direction
 Benefits: An excellent asana for toning the nerves and organs
of pelvic and abdomen preparing them for pregnancy.

22. KASHTA TAKSHAN ASAN
(Chopping wood pose)
Sit in squatting pose with feet flat on the ground and one and a half
feet apart.
Clasp fingers of hands and place them on the floor between the feet
straighten the arms and keep them straight throughout the practice.
Elbows should be inside the knees. Raise the arms as high as
possible behind the head stretching the spine upward. Look up
towards the hands.
Make a downward stroke. Expel the breath making a ‘Ha’ sound
and removing all the air from lungs. Hands should return towards
the feet.
Duration: 5 to 10 times a day
Benefits: It loosens the pelvic girdle and tones the muscles.

23. MALASAN (Deep Squats)
Deep squats help relax and lengthen the pelvic floor muscles and
stretch the perineum.
Increased pelvic floor muscle strength – Squats will help to prepare
the pelvic floor muscles for birth.
Prepares for labour – Squats can help to prepare for labour and birth.
The exercises can hold to help cope with contractions in early and
late labour. They can also help the baby to descend deeper down into
the pelvis.
Stronger birth positions- Strengthening leg muscles during pregnancy
by performing squats giving more endurance in birthing positions.
This will allow gravity to assist with making the pelvic opening
wider which gives baby a bit more room to push through.

24. MERU AKARSHANASAN
(Spinal bending pose)
 Lie on right side with left leg on right leg.
 Bend right arm placing elbow on the floor.
 Support hand on right palm.
 Place left arm on left thigh.
 Raise the left leg as high as possible,
slide the left hand to the foot and grasp the big toe.
 Repeat on other side.
Duration: 5-10 times in a day.
 Benefits: Relaxes the hamstring, inner thigh and abdominal muscles and stretches the
muscles of the sides of the body rendering them stronger and flexible.

25. Releases lower back and sacrum.
Opens hips, inner thighs, and groin.
Stretches the hamstrings.
Relieves lower back pain.
Stretches and soothes the spine.
Calms the brain.
Helps relieve stress and fatigue.
Hastha sanchalasan:
Increases flexibility of muscles around shoulder.
First to Ninth month.
Anandabalasan (Happy Baby Pose)

26. SUPTA UDARAKARSHAN ASAN
 Lie in the back interlock fingers of both hands and place the hands
beneath the head.
 Bend knees keeping soles of foot on the floor.
 While breathing out, lower leg toward right, trying to touch
knees on the floor.
 At the same time move the head towards left uniform twisting stretch to the
entire spine.
 Repeat on the other side by bending legs towards left and head towards right.
Duration: 5 to 10 times in a day.
Benefits: removes constipation, improves digestion, relives strain of spine.

27. MATSYAKRIDSAN (Flapping fish pose)
 Lie on the stomach with fingers interlocked under the head.
bend the left leg sideways and bring the left knee close to the ribs.
 Right leg should remain straight.
 Swivel the arms to the left and rest the left elbow on the left knee.
If this is not comfortable rest it on the floor.
 Rest the right side of the head on the right arm.
 Relax in the final pose after some time change the side.
Duration: 5-10 times in a day.
Benefits:
 Stimulates digestion and removes tiredness and relaxes nerves of the legs in later month of pregnancy.
Lying on the back may cause pressure over major veins and block the circulation. In such
circumstances, this posture is ideal for relaxing and sleeping also redistributes excess weight around
waistline. Prevents fat accumulation at lumbar region.
 Fourth to Sixth month.

28. DHYANA (Meditation)
Get comfortable and sit still for a few minutes.
Focus on your breath.
Follow the breath for 2 minutes. Deeply inhale, expanding
abdomen and exhale slowly
Duration: 40 to 45 minutes in a day
Benefits:
Helps to achieve a harmonious balance between body and mind.
Helps to cope up with the physical and emotional stress
during pregnancy.
Deals with mood swings.
Relieves stress and anxiety.
Improves mental strength and prepares mother mentally for the Labor.

29. SHAVASANA
• Maintains physical and mental balance.
• To relieve mental and physical strain.
• First to Ninth month.

30. Useful Pranayama in Pregnancy
Benefits: -
Alleviation of mental strain.
Working capacity of heart and lungs increased.
Improves blood circulation.
Beneficial for fetal growth.
Pranayama for pregnant woman: -
Anulom - Vilom nadishuddhi.
Deep breathing& Mantrajap,
Instruction: -
Pranayama should be done under supervision of experts.

31. DIETICS DURING PREGNANCY ADVISED BY ANCIENT ACHARYAS.
Month Charaka susrutha Vagbhatha Haritha Bhela
1st Non medicated milk Madhura, Sheeta,
Drava ahara
Medicated milk Madhuyasti,
madhukapushpi with
butter, honey and
sweetend milk.
-
2nd Milk medicated with
madhura (sweet taste)
drugs
Madhura, Sheeta,
Drava ahara
Milk medicated
with madhura
(sweet taste) drugs
Sweetened milk
treated with kakoli
-
3rd Milk mixed with
honey AND Ghirta
Madhura, Sheeta,
Drava ahara
Milk with honey
and Ghrita
Krisara -
4th Milk with butter Cooked sasti rice
with curd, pleasant
food mixed with milk
and butter, jangala
mamsa rasa
Milk with one tola
of butter.
Medicated cooked
rice
Butter with milk

32. 5th Gritha prepared
from butter
extracted from milk
Cooked sasti rice
with curd, pleasant
food mixed with
milk and Ghrita
Gritha prepared
from butter
extracted from
milk
Payasa Yavagu
6th Ghrita prepared from
milk medicated with
madhura (sweet)
drugs
Ghirta & rice gruel
medicated with
gokshura.
Ghrita prepared
from milk
medicated with
madhura (sweet)
drugs
Sweetened curd Ghrita prepared
with butter
extracted from
milk.
7th Ghrita prepared from
milk medicated with
madhura (sweet)
drugs
Ghrita medicated
with prithakparnyadi
group of drugs
Ghrita prepared
from milk
medicated with
madhura (sweet)
drugs
Ghritakhanda -
8th Kshirayavagu Kshira yavagu
mixed with gritha
Ghritapuraka -
9th Anuvasanabasti
with oil prepared
with madhura rasa
dravya
Unctuous gruel and
jangal mamsa rasa
Anuvasanabasti
with oil prepared
with madhura
rasa dravya
Different varieties of
cereals.
-

34. Contraindication for Yoga:
Yoga is Contraindicated in conditions like.
a. Pregnancy Induced Hypertension,
b. Severe Obesity,
c. Bad obstetric history,
d. toxaemia’s,
e. malpresentations,
f. Cardiovascular disorders,
g. Rigid pelvis/Contracted pelvis/CPD
h.Breath Retention and /or strong, forced breathing affects delivery of oxygen to
fetus.
i.Advanced Poses.

35. Medicines during pregnancy:
A) Drugs beneficial for maintenance of pregnancy and for foetal
growth should be taken with consultation of Vaidya.
e.g., Shatavari, Ashwagandha, Durva, Aindri, Brahmi, Patala,
Guduchi, Haritaki, Kutaki, Bala, Priyangu etc.
b) Water medicated with Gold.

36. Conclusion
 It is necessary of minimal exercises for a pregnant woman to
have free mobility of each joint in the body, so that she can
perform her activities regularly without any inconvenience.
 The yoga makes mental stability along with the body
movements. It also helps the muscles and ligaments in the
lower abdomen, perineum to be flexible for the purpose of
spontaneous normal delivery. It should be done under
supervision of yoga doctor/instructor along with skilled
obstetrician.