Yogshala for Mom’s to Be – Importance of Prenatal Yoga

Yoga has been one of the most dynamic and essential gifts that India has provided to the world at large. The regular practice of Yoga during pregnancy can instill a whole new dimension of health and happiness in the mother and the fetus inside her.

If the scriptures of ancient Yoga are to be believed, then Yoga can transform the fetus’s mind and body in a way that he or she turns out to be a healthy, radiant, mentally fit, and hale and hearty child. But it’s essential to know that Yoga’s practice isn’t limited to physical poses and goes much further, delves much deeper. The physical postures are to be coupled with right breathing patterns, and your mind must be aligned with your body while you are practicing Yoga. Because Yoga is not only a physical form of exercise but also a mental and spiritual one, it is crucial that before delving into any kind of Yoga practice, one meditates for a while. It is equally important to be aware that Yoga can be defined in two phases in terms of pregnancy, Prenatal Yoga, and Post-natal Yoga.

This article by MommyWize is a humble attempt to inform and educate the going-to-be moms about pregnancy yoga or Prenatal Yoga to aid in a healthy and happy pregnancy.

Prenatal Yoga –

Contrary to the western ideas concerning Yoga and western understanding of Yoga, the practice of Yoga during pregnancy has to be done with utmost caution and care. During this crucial stage of pregnancy Yoga should not consist of too many different and varied postures; rather, it should be more breathing-exercise oriented. Prenatal Yoga or pregnancy yoga shouldn’t be considered as an exercise that the body demands to stay fit. It needs to be taken as an essential practice that has to be done daily to enhance the health of both mother and child. Following is a set of few essential and unavoidable practices that you must add to your daily routine–

1. Bhastrika Pranayam

Bhastrika Pranayam is an excellent pregnancy Yoga practice to induce deep breathing and better blood circulation. Doing this Pranayam for about 5 minutes daily can help the mother to strengthen her immune system and calm her mind whenever she feels disturbed or unsettled due to several pregnancy-induced changes in the body, which can be grueling at times. Bhastrika also helps the fetus to get better nutrition due to healthy blood circulation.

How to Do Bhastrika Pranayam –

1. Sit comfortably as depicted in the picture given above

2. The moment you feel comfortable, start taking a deep breath and fill your lungs with air.

3. Release the breath after counting till five.

4. Make sure your shoulders move the least to aid in deep and sound breathing

5. Now repeat the practice a few more times

2. Anulom Vilom –

Anulom Vilom helps the mother get rid of physical and mental tension that can be accumulated in the mind and the body due to pregnancy. It also helps in getting rid of anxiety and depression, which can affect not only the body of the mother but also the fetus. Going to be moms are prone to several mental and physical disturbances, and Anulom Vilom helps in relieving most of them and aid in a healthy and happy pregnancy. It also helps in detoxifying the body and balance the nervous system.

How to Do Anulom Vilom–

1. Sit comfortably as depicted in the picture given above

2. If you are willing to begin this exercise from the right nostril, then close the left one with your right thumb and inhale slowly filling up your lungs

3. Now, exhale slowly and in a controlled manner from the left nostril

4. It is crucial to focus on your breath and practice the technique in a controlled and steady way

5. Now practice this exercise for the next five minutes

6. Ensure that your back is aligned and shoulders are relaxed (stiffness of any kind in the body leads to ineffective and at times damaging practice of Yoga) while you are performing the method of Anulom Vilom

Tips to Deal with Nausea During Pregnancies

Eat your meals early, and also try to eat a light snack right before bed. It is also a good idea to have a little nocturnal nibble if you happen to wake up in the middle of the night to pee. Try wearing sea-band wristlets – readily available at medical stores. Tread gingerly. Ginger can help a case of the queasy. So, stock up on staples made with real ginger, such as ginger ale, ginger snaps, ginger tea, ginger candies, crystallized ginger, ginger biscuits, or ginger drinks. When life gives you morning sickness, make lemonade. Another trick of the queasy trade is lemons.

3. Bhramari Pranayam –

Regular practice of Bhramari Pranayam helps in relieving cerebral tension and also soothes the nerves aiding relaxation during the pregnancy, which at times can take a toll on the body of the mother. Practicing Bhramari Pranayam for about 5 minutes a day stimulates the pineal and pituitary glands and enhances their functioning. It also helps in controlling anger, which can affect the fetus inside. Bhramari Pranayama also helps in inducing deep, peaceful, and sound sleep, which aids in maintaining the proper health of the mother and the fetus.

How to Do Bhramari Pranayama–

1. Sit comfortably as depicted in the picture given above

2. Place your thumb on the tragus and make sure you do not insert it in the ear.

3. Just press on the tragus with an optimum amount of force, by placing your thumb on it

4. Then, close your eyes and keep the rest of your fingers, primarily the middle finger and ring finger, gently on the eyelids

5. Take a deep breath

6. And chant OM while releasing your breath

7. Make sure to keep your lips gently pressed and your mouth closed

8. Repeat the exercise for the next five minutes

4. Butterfly Pose – Badhakonasana

Badhakonasana, also called Butterfly Pose, is a wonderful Yoga practice for pregnant women as practicing it provides a good stretch for the inner thighs, groins, and knees aiding in the flexibility in the groin and hip region. It also aids in normal delivery if practiced regularly. This Yoga practice also helps in regulating intestinal and bowel movement. Badhakonasana also helps women get rid of fatigue in their legs that can be caused due to pregnancy.

How to Do Butterfly Pose–

1. Sit comfortably, as depicted in the picture given above.

2. Bring the soles of both of your feet together and join them by bending your knees.

3. Bring them closer to the pelvis to aid in flexibility.

4. Now hold both of your feet with your hands and make sure you apply force to keep them together.

5. While holding the feet together, make some effort to bring the heels a bit closer to your genitals.

6. Now, take a deep breath.

7. And breathe out slowly, in a controlled manner while pressing the thighs and the knees down against the floor.

8. Continue the exercise and the motion and keep pressing them downwards with a bit of active effort.

9. While breathing normally, start flapping your thighs up and down in a motion similar to that of a butterfly’s wings.

10. Make sure you keep breathing normally throughout the practice.

11. You can gradually increase the speed of the motion of flapping as per your comfort and convenience.

12. Later, you can slow down and then ultimately stop. Breathe normally and then start breathing a bit deeper for a few minutes.

13. Press your elbows on the thighs, and then apply some force on the knees and thighs to push them closer to the floor.

14. Feel the stretch and the release of the sheer tension in the inner thighs, and take long and deep breaths. Try to be aware of your breathing patterns and relax the muscles as much as you can.

15. Take a deep breath and slowly, in a controlled manner, and steadily and steadily bring your torso up.

16. As you exhale, slowly and gently release the posture.

17. Straighten the legs out in front of you and relax. You must keep the prenatal Yoga as simple as you can.

The sole purpose of any kind of physical activity during this crucial stage is to make sure that the body of the mother functions optimally to support itself and the fetus inside. Try not to indulge in any complex and demanding Yoga practice, which might put the pregnancy itself at risk.

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