অসমীয়া   বাংলা   बोड़ो   डोगरी   ગુજરાતી   ಕನ್ನಡ   كأشُر   कोंकणी   संथाली   মনিপুরি   नेपाली   ଓରିୟା   ਪੰਜਾਬੀ   संस्कृत   தமிழ்  తెలుగు   ردو

Yoga for pregnant women

Introduction

Pregnancy is a special and important event in a women's life. As the baby grows and develops, mothers need to adjust physically and emotionally. Pregnancy-related discomforts due to anatomical and physiological changes can be stressful to women. They have to understand and recognize that these symptoms in the motherhood stage are temporary and that there are ways to cope with them. Failing to understand this basic fact may negatively impact the child's health. During the later stages of pregnancy, mothers have to prepare for labor and childbirth. Also, the health of women is of prime consideration. Yoga is recognized as one of the effective systems of healthcare to manage motherhood problems. A positive effect on the baby may be seen if the mother practices Yoga regularly.

Need of Yoga during Pregnancy

The body undergoes various changes during pregnancy which create physical and mental stress. Yoga helps to maintain a healthy mind and body during pregnancy. Yoga helps to:

  • Reduce stress levels
  • Improve sleep quality
  • Increase the strength of pelvic floor muscles needed for childbirth
  • Decrease lower back pain
  • Decrease nausea
  • Decrease headaches
  • Reduce the risk of preterm labor

Yoga Guidelines for pregnant women

  1. As a general rule, modify poses to make space for the growing belly and find poses that are similar but less demanding to the body.
  2. Blood sugar levels can fall more frequently during pregnancy. Although one is advised to do Yoga on an empty stomach, Pregnant women may have a light snack or juice before Yoga.
  3. Focus on stability and strength rather than flexibility and endurance.
  4. Avoid asanas compressing the uterus (e.g., forward bendings or closed twists) or asanas overstretching the abdominal muscles (e.g., backbends).
  5. Practice open twists by moving from the head to the waist only.


Open Vs. Closed Twists During Pregnancy

 

  1. Avoid inverted asanas, like shoulder/hand/headstand; compressing the abdomen in twisted standing poses like Parivritta Trikonasana and abdominal poses like Navasana and Naukasana.
  2. Avoid asanas that involve lying on stomach like Bhujangasana, Shalabhasana and Dhanurasana
  3. Avoid raising your hands above your head if dizzy when standing.
  4. Avoid Kapalabhati Kriya or any such straining cleansing practices.
  5. In pranayama, avoid Bhastrika and Kumbhaka (retention of breath). Practice slow breathing techniques, such as the Yogic deep breathing, Anuloma Viloma, Ujjayi, and Bhramari, which aid in bringing focus, reducing stress and anxiety, and preparing for childbirth.
  6. Bring awareness to the pelvic floor in all asanas and pranayama. 

Recommended Yoga Protocol 

Protocol for First Trimester -

S. No. YOGA PRACTICES ROUNDS DURATION
1. PRAYER   1 Minute
2.  YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices)   8 Minutes
  Neck Movements:  
  - Forward and Backward bending  3 Rounds
  - Right and Left bending 3 Rounds
  - Right and Left Twisting 3 Rounds
  - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds
  Shoulder Movements  
  - Shoulder Stretch 3 Rounds
  - Shoulder Rotation (Forward & Backward ) 3 Rounds
  Knee Movement 5 Rounds
  Ankle Movement  
  - Ankle Rotation (Clockwise & Anti clockwise)  5 Rounds
3. YOGASANAS   10 Minutes
  STANDING POSTURES  
  - Tadasana  
  - Vrikshasana  
  SITTNG POSTURES  
  - Dandasana  
  - Sukhasana  
  SUPINE POSTURES  
  - Shavasana  
4.

BREATHING PRACTICES

- Sectional Breathing: Abdominal, Thoracic and Clavicular
breathing

5 rounds
each
 
5. PRANAYAMA:   20 Minutes
  - Nadi Sodhana Pranayama 5 Rounds
  - Bhramari Pranayama  5 Rounds
  - Sitali pranayama 5 Rounds
6. DHYANA   5 Minutes
7. SHANTI PATHA   1 Minute
  TOTAL TIME   45 Minutes

Protocol for Second Trimester -

S. NO. YOGA PRACTICES ROUNDS DURATION
1. PRAYER   1 Minute
2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation
Practices)
  5 Minutes
  Neck Movements:  
  - Forward and Backward bending 3 Rounds
  - Right and Left bending  3 Rounds
  - Right and Left Twisting 3 Rounds
  - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds
  Shoulder Movements  
  - Shoulder Stretch 3 Rounds
  - Shoulder Rotation (Forward & Backward ) 3 Rounds
3. YOGASANAS   18 Minutes
  STANDING POSTURES
  - Tadasana
  - Vrikshasana
  - Trikonasana
  - Katichakrasana
  - Veerbhadrasana
  - Prasaritha padottanasana
  SITTNG POSTURES
  - Dandasana
  - Sukhasana
  - Badhakonasana
  - Shashankasana
  - Marjariasana (with breathing)
  - Malasana
  - Parivrata Sukhasana 
  SUPINE POSTURES
  - Viparitakarani with wall support
  - Shavasana
  PRONE POSTURES
  - Balasana
4. PRANAYAMA:    
  - Nadi Sodhana Pranayama 5 Rounds 10 Minutes
  - Ujjayi Pranayama  5 Rounds
  - Sitali pranayama 5 Rounds
5. DHYANA   10 Minutes
6. SHANTI PATHA   1 Minute
  TOTAL TIME  45 Minutes

Protocol for Third Trimester -

S. NO. YOGA PRACTICES ROUNDS DURATION
1. PRAYER   1 Minute
2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation
Practices)
  5 Minutes
  Neck Movements:  
  - Forward and Backward bending 3 Rounds
  - Right and Left bending  3 Rounds
  - Right and Left Twisting 3 Rounds
  - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds
  Shoulder Movements  
  - Shoulder Stretch 3 Rounds
  - Shoulder Rotation (Forward & Backward ) 3 Rounds
  Ankle Movement  
  - Ankle Rotation (Clockwise & Anti clockwise) 5 Rounds
3. YOGASANAS   15 Minutes
  STANDING POSTURES  
  - Tadasana  
  - Trikonasana  
  - Ardha Parhsvakonasana  
  SITTNG POSTURES  
  - Dandasana  
  - Sukhasana  
  - Upavistha Konasana  
  - Parivratjanushirshasana  
  - Marjariasana  
  SUPINE POSTURES  
  - Supta Badhakonasana   
  - Shavasana  
4. PRANAYAMA   8 Minutes
  - Nadi Sodhana Pranayama 5 Rounds
  - Bhramari Pranayama  5 Rounds
  - Sitali pranayama 5 Rounds
5. DHYANA
Om meditation or So – ham Meditation 
  15 Minutes
6. SHANTI PATHA   1 Minute
  TOTAL TIME 45 Minutes

 

Source: Integrated Child Development Services Scheme - Ministry of Women and Child Development

 



© 2006–2019 C–DAC.All content appearing on the vikaspedia portal is through collaborative effort of vikaspedia and its partners.We encourage you to use and share the content in a respectful and fair manner. Please leave all source links intact and adhere to applicable copyright and intellectual property guidelines and laws.
English to Hindi Transliterate