Yoga for pregnancy
Transcript of Yoga for pregnancy
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I A Y T
PERFECT HEALTH &
KNOWLEDGESTRESS
IS SPEED
ANANDAMAYA
PANCHA KOSHA
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MANAH PRASAMANA UPAYAH YOGAH – Vasista
YOGA IS THE SKILL
TO CALM DOWN THE MIND
YOGA ?
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Astanga Yoga of Maharshi Patanjali
Yama
Niyama
Āsana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
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YOGA IN PREGNANCY
Pregnancy is stress because of extra load of
1. Biochemical changes – Metabolism of water, salt, minerals, iron, glucose, fat, calcium, etc.
2. Hormonal changes.
3. CNS-ANA changes.
4. Emotions.
Yoga has to look at helping
MOTHER & FETUS
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I TRIMESTER (1 – 3 MONTHS)
YOGA FOR STRESS REDUCTION
ACCEPTANCE OF PREGNANCY
AVOID
DYNAMIC ASANAS
ACUTE EXTREME BENDS
KAPALABHATI
RISK OF ABORTION
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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
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1-3 Months
MOTHER
1. Emotional – Acceptance, Adaptation – Better in planned pregnancy
2. Anxiety – In delayed pregnancy, treated infertility, sensitive.
3. Rejection – Unwanted pregnancy.
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RISKS/PROBLEMS
MOTHER: Excessive vomiting.
Abortion.
FETUS: Formation of organs.
Risk of congenital abnormal.
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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
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4-6 Months
Stable period
• Growth of Baby – All organs increase.
• Mother’s health picks up – weight increases.
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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
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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
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7-9 Months
• Growth – Variability.
Risk – Growth retardation, premature birth.
MOTHER
• High BP
Protein in urine
Swelling of legs
• Diabetes – Back pain.
• Anemia.
PET
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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
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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
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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
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To avoid abortions
- In Viparitkarani with chair/wall support.
- Deep abdominal breathing
- AAA chanting
Repeat 3 times
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YOGASANAS
IAYT Basic set
Avoid – Dynamics
- Go on decreasing the difficult asanas
- Increase breathing.
4-6 Months – Aim – Maintain steady growth
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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 8th & 9th months for easy delivery.
7-9 Months – Aim – Prepare for easy natural delivery
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Practices for koshas
Manomaya/Vignanamaya
Life of Contentment
Joy
Reduce workload
Fast lifestyle
Divine
Meditation – OM, CM, TM
Read good books
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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
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I Trimester Practice Chart
BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers 1Loosening Wrist 1Ankle Stretch ½Tiger Breathing 1Neck Exercise 1Quick Relaxation Technique 1
LOOSENING EXERCISESForward bending 1Backward bending 1Side Bending ½ Shoulder Rotation ½ Twisting 1Instant Relaxation Technique 2
ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Padahastasana 1Standing Relaxation Posture 1SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Ardha-Matsyendrasana 1Badha Konasana 1Uphavista Konasana ½ Sitting Relaxation Posture 1Squatting 1Sasankasana 1Siddhasana 1Deep Relaxation Technique 5SUPINE POSTURESViparita Karani 1 Savasana 2
Practices Durationin Min
Practices Durationin Min
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I Trimester Practice Chart
PRANAYAMANadi Suddhi 3Sitali 2Sadanta 2Bhramari 1 SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½Yoga Nidra 1½ MEDITATIONNadanusandhana 4Omkar Meditation 5Silence 1 KRIYASTrataka 1Vamana Dhouti
Practices Durationin Min
Opening PrayerOm Sahanavavatu, Sahanou vhunaktu,
Saha viryam karavavahai,Tejasvinavadhitamastu, ma vidvisavahai
Om Santih, Santih, Santih.
Closing PrayerSarve bhavantu sukhinah,Sarve santu niramayah;
Sarve bhadrani pasyantu,Ma kascit duhkha bhagbhavet.
Om Santih, Santih, Santih.
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II Trimester Practice Chart
BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers ½ Loosening Wrist 1Ankle Stretch ½Tiger Breathing 1Neck Exercise 1Quick Relaxation Technique 3
LOOSENING EXERCISESForward bending ½ Backward bending ½ Side Bending 1Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½
ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Standing Relaxation Posture 1
SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Ardha-MatsyendrasanaBadha Konasana 1Uphavista Konasana 1Sitting Relaxation Posture 1Siddhasana 1Deep Relaxation Technique 4
SUPINE POSTURESViparita Karani (Wall Support)1 Savasana 2
Practices Durationin Min
Practices Durationin Min
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II Trimester Practice Chart
PRANAYAMANadi Suddhi 2Sitkari 1½Sitali 1½Sadanta 1½Bhramari 1½ SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½Yoga Nidra 2 MEDITATIONNadanusandhana 4½ Omkar Meditation 6 Silence 1 KRIYASTrataka 2
Practices Durationin Min
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III Trimester Practice Chart
BREATHING EXERCISESHands Stretch/ Side Stretch 1Hands in / out 1Loosening Fingers 1Loosening Wrist 1Standing Relaxation Posture 1Ankle Stretch ½Neck Exercise 1Quick Relaxation Technique 1
SUPINE POSTURESViparita Karani (Wall Support)1 Savasana 3
Practices Durationin Min
Practices Durationin Min
ASANASSTANDING POSTURESInitial Standing Posture Tadasana 1Ardha-Kati chakrasana 2Instant Relaxation Technique 2 SITTING POSTURESInitial Sitting Posture Dandasana 1Vajrasana 1Sitting Relaxation Posture 1Siddhasana 1Deep Relaxation Technique 5
PRANAYAMANadi Suddhi 3Sitkari 2Sitali 2Sadanta 2Bhramari 1SECTIONAL BREATHINGAbdominal 1½ Thoraic 1½Upper Lobar 1½MEDITATIONNadanusandhana 9Omkar Meditation 9 Silence 1 KRIYASTrataka 1
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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.
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Post delivery
AIM – Weight
Abdominal
Diet – High fibre
High fluid intake
Yoga – Go on adding all practices after bleeding stops
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Group Practice
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Breathing Exercises
Ankle Stretch Hands In & Out
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Breathing Exercises
Tiger Stretch Side Stretch
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Loosening Exercises
Backward Bending Forward Bending
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Sitting Postures
Vajrasana Ardha Matsyendrasana
ASANAS
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Sitting Postures
Badha Konasana Squatting
ASANAS
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Sitting Postures
Uphavista Konasana
ASANAS
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Sasankasana
ASANAS
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Supine Postures
Viparita Karani
ASANAS
Viparita Karani with
Wall Support
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1. Mastery over Prana
– Slowing of breath
– Awareness of breathing
– Balance between the two nostrils.
2. There is intimate connection between mind and Prana.
Pranayama
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Cooling Pranayamas
Sitkari (Folded – up – Tongue Pranayama)
Sitali (Beak – Tongue Pranayama)
Sadanta (Suck – through – Teeth Pranayama
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Relaxation Techniques
Instant Relaxation Technique (IRT)
Quick Relaxation Technique (QRT)
Deep Relaxation Technique (DRT)
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Instant Relaxation Technique
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Quick Relaxation Technique
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Deep Relaxation Technique
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Meditation
Omkar Meditation
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Mudra
Aswini Mudra
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