FEEL GOOD YOGA EXERCISE : ADBHUT MATRUTVA

1. BK. Dr. Shubhada Neel MD, DNB, DGO, DFP
Divine Holistic Health Centre, Neel Hospital
Divine Sanskar Research Foundation
New Panvel, Navi Mumbai, Maharashtra
www.divinemotherbaby.com

3. In this Electronic age, where on one hand we have
made great materialistic developments, on the other,
undue stress during pregnancy ….
…. Is likely to affect the physical fitness of mother, the
physical, mental development of the baby as well as the
process of delivery.
Relax… Recharge…Recover

4. YOGA
…. has an answer to
address these issues
as it works on
Mind, Body & Soul

5. HowYoga can help During
Antenatal Period?
Yoga achieves
• Union between the body, mind & soul and offers a positive,
balance life style.
• Enhances the physical and mental health of the pregnant
women.Yoga can be practiced in all the stages of pregnancy.
Yoga can be practiced
in all the stages of
pregnancy.

6. HowYoga can help During
Antenatal Period?
Asanas
• Will increase
mother`s flexibility,
stretch ability,
muscle tone and
joint flexibility
Pranayama and
OM chanting
• Will regulate
mother`s breathing
• Maintain emotional
balance which is
very important for
a tension free &
relaxed mind
leading to smooth,
almost painless
delivery.
• Ensures proper
oxygen supply to
the breathing fetus
during the labour
and delivery.
Rajyoga
Meditation
• Meditation
connects the self to
the Supreme
thereby
experiencing, inner
relaxation, peace of
mind, will power
and enhanced
energy.
• Helps mother to
relax and calm
down the mind and
to cultivate serenity
at physical, mental
and spiritual levels

7. Yogic practices improves :
The functional capacity of mother`s body and mind
 Heightens the neuron-muscular co-ordination which
will help in natural delivery process.

8.  Expectant mother has to be physically, mentally, emotionally
empowered & Healthy so as to avoid the obstructed delivery .
This also helps baby to be physically, mentally, emotionally
empowered & Healthy.
This can be easily managed by undertaking certain
regular yogic practices like Asanas, Pranayama &
Meditation Specially under supervision of yoga expert, so as
to avoid any harm to the expectant mother or the growing baby
in the uterus.
With the yogic practice expectant mother approaches with
confidence the ordeal of delivery process with relaxed frame of
body & mind.

9. This presentation on the subject is very
crucial for all expectant mothers …
….& I am sure this information will
serve as a guideline for both expectant
mothers as well as the antenatal health
care providers.

10. Come One! Come All!
Come and learn how to keep
yourself fit and fine.
Enjoy and ExperienceYogāsanas, Pranayama & Meditation,
something unique which you have been missing!
Feel good yoga & meditation
for mother & baby will
become popular & acceptable
soon.

11. Need forYogic practices &
exercise
In earlier time‟s pregnancies occurred at an earlier age when muscle flexibility
was better. Besides this in those days of joint families, the presence of elders
helped the women to ease into the various stages of pregnancy. Furthermore at
that time, cooking, serving and eating at home, was the norm.The women had
to repeatedly sit and stand up to cook, serve food, sweep the floor, wash
clothes, clean up etc.This automatically toned up and strengthened the calf ,
the thigh, and the abdominal muscles. In contrast to all that, now a pregnancy
occurs at later ages when muscle flexibility is affected. Gadgets and maids for
domestic comforts. Due to nuclear families guidance and counseling, in these
trying times, is hard to come by.This makes it all the more necessary for the
women of today to take formal guidance and counseling before and during
pregnancy.The older generation of mothers did not have to doYogic practices
& exercise, perhaps because of their life style.

12. Effect of yoga & meditation on
the mental development &
Sanskar of new born
In modern days the mental development of new born is
given utmost importance. But nervous system development
of the child takes place with rapid speed during the intra-
uterine period. During that period proper oxygenation of
mother by properly organized breathing techniques like
Pranayama, Om chanting will help to get a good start in the
infant‟s brain development during intra- uterine life.With
meditation good Sanskar development can start in the intra-
uterine life.

13. General Guidelines forYoga
Practice
BEFORETHE PRACTICS
Cleanliness - of surroundings, body and mind.
Calm and quiet atmosphere with a relaxed body and mind.
Empty stomach or light stomach - small amount of honey in
lukewarm water if you feel weak.
Bladder and bowels should be empty.
A mattress, Yoga mat, durrie or folded blanket.
Light and comfortable cotton clothes.
Do not do yoga in a state of exhaustion, illness, in a hurry or in
acute stress conditions.
chronic disease/ pain/ cardiac problems, during pregnancy and
menstruation a physician or aYoga therapist should be consulted.

14. DURINGTHE PRACTICS
Start with a prayer to creates a conducive environment to
relax the mind.
Slow, in a relaxed manner, with awareness of the body and
breath.
Do not hold the breath unless instructed. Breathing. through
the nostrils unless instructed otherwise.
Do not hold the body tightly, or jerk the body
Practice with own capacity.
Persistent and regular practice
Keep in mind contra-indications/ limitations.
End with meditation/ deep silence / Sankalpa Śhānti patha.
General Guidelines forYoga
Practice

15. AFTER PRACTICS
Bath after 20-30 minutes of practice.
Food after 20-30 minutes of practice.
General Guidelines forYoga
Practice

16. A Satwik vegetarian diet recommended, over 30 years,
two meals a day should suffice.
As the Food- so the Mind
As the Mind so the Life
Satwik – Full of positive energy(prepared & consumed in positive
state of mind in Godly remembrance)
Balanced diet = Proteins + carbo+ fats + vitamins + minerals
FOOD FORTHOUGHT

17. Important point
to remember
 Women with miscarriages or abortions in the
past or those who have conditions like
„placenta previa should do exercises only
according to their doctor‟s advice. Routine
sonography during the third month is useful.

18. Benefits ofYoga
 Practicing yoga during Pregnancy
Prepare your mind and body for easy and safe delivery.
Minimizes the common pregnancy symptoms like
morning sickness and constipation.
 Effective for reducing pregnancy related back and leg
pain.
 Strengthens the abdominal organs and muscles.
 Better sleep, prevent excess weight gain and have more
energy overall

19. Benefits ofYoga
 Practicing yoga during Pregnancy
Improves balance, increasing flexibility and better blood
circulation
 A lot of happy hormones are released called 'endorphins'
that keep a mother energetic and positive sans the deterring
and erratic mood swings coming in way.
 Reducing depression and cortisol levels and the associated
prematurity rate.

20. Yoga is like a spiritual route to a relaxed
mind and healthy body.
Yoga is known for having holistic benefits
for the mind, body and soul.
The aim of pregnancy yoga is to help the
mother bring the unborn into the world with
minimum hassle and completely no health
complications.

21. Daily Sadhana
 Prayer
 Stretching Exercise
 Yogāsanas
 Om chanting
 Pranayama
 Rajyoga Meditation
 Sankalpa
 Shantipath

22. Prayer
गुरू ही ब्रह्मा, विष्णू तथा महेश
है| गुरू ही साऺात परब्रह्म है|
इसलऱये ऐसे गुरू को प्रणाम|
May all become happy,
May all be healthy.
May all see what is Auspicious
May no one suffer.

23. Loosening Practices
i.Ankle/Toe Movement
ii. Butterfly
iii. Neck Movement
iv. Shoulder Movement
v.Wrist/finger Movement
vi. Knee Movement

24. I.
Ankle/
Toe
Movem
ent
II.
Butterf
ly
III.
Neck
Bending
IV.
Shoulder
movemen
t
V.
Wrist/
finger
Movem
ent
VI.
Trunk
Movem
ent
VII.
Knee
Movem
ent
Loosening Practices

25. Ankle/Toe Movement
Butterfly

26. Stage i: Forward and Backward
Bending
Stage - iii : Right and Left
Twisting)
 Stage - ii : (Right and Left
bending)
Stage ii : Right and Left bending Stage iv: Neck Rotation
Neck Bending

27. Stage 1
Shoulder
Stretch
Stage 2 Shoulder Rotation Stage 3 Shoulder & Hand Stretch
Shoulder’s Movement

28. Hand &Wrist Movement

29. Knee MovementTrunk Movement

30. Yogasanas
 Standing Pose
 Sitting Pose
 Supine Pose

31. Points To Remembers
1. Starting Position
2. Slowly to final Position
3. Hold
4. Slow Release
5. Relax

32. Standing Pose
1.Tadasana
2.Sulabha Chakrasana (Half wheel Pose)
3.Konasana
4.Sulabha ParshwahastasanaThe easy hand back pose
5.Vrikshasana
6. Utaktasana
7. Standing squats
8.Trikonasana
9. Uttanasana
10.Virbhadrasana
11.Wall Slide Squat
12.Wall Press

33. Standing Pose
ChakrāsanaTadasana Konasana
Sulabha Parshwahastasana
(The easy hand back pose )
Vrikshsana

34. Trikonasana
Virbhadrasana Wall PressWall Slide
Squat
Standing Squats
Uttanasana
Utkatasana

35. Sitting Pose
1. Dandasana
2. Bhadrasana (The Firm/Auspicious Pose)
3. Sukhasana
4. Parvatasana (The Mountain Pose)
5. Sukha Purva
6. Kativakrasana
7. Chakki chalan
8. Upavista Konasana
9. Parsva Uttanasana
10. Janushirasana
11. Matsyendrasana
12. Vajrasana (TheThunder Bolt Pose)

36. 13. Mandukasana (The frog pose)
14. Sulabha Padangustasana (The Easy big-toe pose)
15. Sulabha Hanumantasana (The Easy one knee on ground
16. Squatting
17. Sulabha Ardhushtrasana (The Easy Camel Pose)
18. Ushtrasana
19. Marjarasana (The cat pose)
20. Tripada Marjarasana (Three-legged cat pose)
21. Gomukhasana (Cow Pose)
22. Ardha padmasana
23. Padmasana
24. AbdominalTone Pose
25. Kegel’s exerciseTENSING RELAXING
26. Back Massage
Sitting Pose

37. Sitting Pose
Dandasana
Sukhasana
Parvatasana
(The Mountain Pose)
Bhadrasana
Sukha Purvasana
Kativakrasana
Kativakrasana

38. Sitting Pose
Chakki Chalan Upavista Konasana Upavista Konasana
Parsva
Uttanasana Janushirasana Matsyendrasana
Vajrasana

39. Sulabha
Padangustasana
(The Easy big-
toe pose)
Sulabha
Hanuman asana
(The Easy one
knee on
ground pose)
Ardh
Ushtrasana
(The Easy
Camel Pose)
Squatting
Ushtrasana
Marjarasana
(The cat pose )
Mandukasana
(The frog pose

40. Gomukhasana
(Cow Pose)
Padmasana
Tripada Marjarasana
(Three-legged cat
pose)
Ardha padmasana
Back Massage
Kegel’s exercise
TENSING RELAXING
AbdominalTone
Pose

41. Supine Pose
1. Vipritkarni
2. UttanaTadasana (The palm tree pose in lying position )
3. Uttana Bhadrasana (The thighs-stretch pose in lying position )
4. Sulabha Uttana Ek padasana (Raised leg pose)
5. Janu skandhasana (The knee-shoulder pose)
6. Kegel’s exercise…
7. Setu bandasan (The Bridge pose)
8. UttanaVakrasana
9. Hast Padangustasana
10. Paryankasana Ham`s
11. SideWays Leg Stretch
12. Vamangasana (The left side pose dakkshinangasana)
13. Matsya- Kridasana
14. Shavasana

42. Supine Pose
Uttana Bhadrasana
(The thighs-stretch
pose in lying position )
UttanaTadasana
(The palm tree pose
in lying position )
Sulabha Uttana
Ek padasana
(Raised leg pose)
Vipritkarni
Janu Skandhasana
(The knee-shoulder
pose)
Kegel’s exercise
TENSING RELAXING

43. Supine Pose
Setu Bandasan
Hast
padangushtasa
n
Sulbha Uttana
varkasan
ParyankasanaHam`s SideWays Leg Stretch

44. Shavasana
(The Cadaverous
Pose)
Matsya- Kridasana
vamangasana (The left side )
dakshinangasana (Right side pose)

45. Correct standing posture.
Stand straight with
shoulders relaxed and
abdomen & bottom &
Tucked in.
Sit comfortably in a
relaxed position with
your back straight &
supported by the back
of hard chair
When lifting an
object, keep your
back straight & bend
from the knees.Avoid
bending over this
strains muscles.
SITTING
LIFTING
In late pregnancy many
women prefer to sleep
lying of their side.
Having a cushion
between the leg gives
extra comfort
SLEEPING
Postures
STANDING

46. What is Pranayama?
• Also known as 'yogic breathing' or
'controlled deep breathing'.
• 'Prana' means energy in Sanskrit
• 'ayama' means distribution of energy.
Pranayama teaches you to breathe
well, with an equal balance of
nourishing oxygen inhaled and
unwanted carbon dioxide exhaled.
This keeps your body oxygenated
giving you more energy.

47. 1.Pranakarshan kriya
2.AnulomaViloma
3. Nadi Shodhan
4.Chandrabhedi (position like AnulomaViloma)
5. Bhrāmarī
6. Udgit (position like Pranakarshan kriya)
7. Sitkari
8. Shitali
9. Bhashrika
10. Ujjai (position like Pranakarshan kriya)
Pranayama

48. Benefits of Pranayama
 Improves the circulation of blood
 Increases the oxygen level in your blood
 Helps your body to remove waste effectively
Reduces stress.
 Cope during labour by calming you and distracting you
from pain.
 Breathe deeply now will help to prepare you for
giving birth.
 Your body produces increasing amounts of adrenaline
when you're afraid, which can prevent the production of
oxytocin, a hormone that helps labour along. Deep
breathing in labour can help you fight the urge to panic
when you feel the pain of contractions.
 Keeping your body relaxed means you can save your
energy for when it is needed

49. Pranakarshan
kriya
Imagine that you are chanting the mantra “So Ham”
silently.“So” associated with breathing in and„ham‟
associated with breathing out. Concentrate totally on
breathing
AnulomaViloma
Alternate nostril breath in
breath out.

50. Chandrabhedi
pranayama
Every time„inhale with left nostril
and exhale with right nostril.
Nadi shodhana
pranayama
Alternate nostril breath in breath
out & we hold (kumbhaka or
retention) our breath for a
second or minute than exhale.

51. Bhramri pranayama
Thumb covering the ears & First finger
on the forehead &
Rest all the fingers covering your eyes.
Chant OM with your mouth shut (It‟ll
be like humming)
Udgith pranayama
saying Om with
longer “O” n
shorter “M”

52. Shitli
pranayama
Take out the tongue and fold with open
mouth n breath in n close your mouth n
breath out with nose. (Beneficial for
High BP too)
Sitkari
pranayama
Clench your teeth n stick the tongue
behind teeth n breath (Beneficial if u
feel too hot or sweat a lot) n close your
mouth & breath out with nose

53. Ujjayi
pranayama
Make Om sound from your
throat (Beneficial inThyroid
too)
Bhatsrika
pranayama
long breaths

54. Benefits of chanting the
powerful OM mantra
 Helps Reduce Stress
 Improves Concentration
 SetsYour Mood Right
 Strengthens Spinal Cord
 Helps In DetoxifyingYour Body
 Takes Care OfYour Heart & Digestive System
 Helps In GettingYou Enough Sleep
 EnablesYouTo Have Control OverYour Feelings
 HelpsYou In Getting Rid Of Negativity

55. Meditation Dhyāna
Mudra
 This mudra represents the gesture
of total balance.
 The person using this mudra during
meditation is immersed in the limitless
space, completely untouched by the
outside world.
 The right hand symbolizes enlightenment,
wisdom and awareness and the left one
symbolizes the illusion of existence.
 Alternatively, this positioning of the hands
signifies skilful action (or “method”) as
arising from a state of inner calm.

56. Meditation Gyan Mudra
 It is also helpful to Improve mind
power and leads to spiritual
enlightenment.
 The practice of this mudra stimulates
the Brain, and all the nervous system is
strengthened.
 It also facilitates movements of electrical
impulses along nerves.
 This mudra strengthens pituitary gland that
helps to improve entire system of endocrine
glands.
 This mudra strengthens all the muscles in the
body.

57. Shanti Pātha
Lord Almighty,
please show us the light which travels us from
falsehood to truth……
from the darkness of ignorance to the light of
knowledge………
from mortality to immortality.

58. Daily Sadhana
Stretching Exercise
AnulomaViloma/Pranayama Rajyoga Meditation
Yogāsanas

59. Why to do exercise????
 To help prepare your body for the stress of
labor and delivery.
 To help relieve back pain.
 To Improves balance
 To improve posture.
 To help your body more efficiently carry the
load during pregnancy.
 To improve circulation.
 Lowers blood pressure and resting heart
rate
 Regain figure faster.

60. Walking
Walking is safe all nine months of pregnancy & one of
the easier ways to start exercising. At least 30 minutes a
day, preferably outdoors for the fresh air, sunlight and natural
surroundings.
 TimeTable for MorningWalk in Pregnancy
 Benefits ofWalking
 Pregnancy SafeWalkingTips

63. Pregnancy SafeWalking
Tips
1. Drink about half glass of milk / half a piece of apple / dry fruit before you
start yourWalk.Always remember to carry a water bottle along with you.
2. Get your doctor‟s approval before starting
3. When pregnant you have to be more careful
4. Look forward while walking, to avoid sudden falls
5. Walk at a comfortable pace that isn‟t too fast
6. Slow down if you are not able to walk with your growing belly.
7. If incase you feel hot, breathless or tired, take a break.
8. don‟t walk in extremely humid or hot conditions

64. When pregnant you have to
be more careful.

65. Walk at a comfortable pace
that isn’t too fast

66. Drink about half glass of milk / half
a piece of apple / dry fruit before
you start walk

67. Don’t walk in extremely
humid or hot conditions

72. Benefits of Walking
1. Helps in blood circulation to various parts of the body &
ensures proper supply of oxygen to your muscles & your
organs including brain & heart.
2. Burns calories thus Helps in maintaining healthy weight &
living a healthy lifestyle
3. Helps in stomach problem, heartburn, morning sickness,
constipation & digestion.
4. Walking after lunch & dinner for 20 minutes helps you in
digestion & healthy sleep.

73. Helps in blood circulation to various
parts of the body & ensures proper
supply of oxygen to your muscles & your
organs including brain & heart.Toned
muscles & strong heart.

74. Easy & shorter labor

75. Burns calories thus Helps in
maintaining healthy weight &
living a healthy lifestyle

76. Prevents gestational
diabetes & preeclampsia

77. Helps in stomach problem, heartburn, morning
sickness & constipation. Helps in Digestion &
healthy sleep. Speeds up your metabolism &
reduces stress. Maintains adequate fitness level.

79. HAVE A SAFE &
EASY NORMAL
DELIVERY.
MAY GOD BLESSYOU
&YOUR BABY.

80. Rajyoga Meditation