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Yoga During Pregnancy

Here are some asanas that you should do when pregnant, for a
healthy pregnancy and safe delivery.

Padmasana

Butterfly Pose or Titali Asana

This asana opens up your hips and inner thighs, and removes tension from the
inner thigh area. In addition, it stretches your knees and groin area. It is one of
the most beneficial pregnancy poses and if done consistenly right from the first
trimester, it will almost certainly ease childbirth to a great extent.

Sit on a mat with your legs stretched out in front. Holding your ankles, pull both
legs as close inwards as you can, so your heels touch your pelic area. Gradually,
push your knees down outwards. You can push your knees down using your
elbows if you like, because you will still be clasping your ankles with your plams.
Ideally, your knees should touch the mat, but you will not be able to do this
unless you have enough practice. Bounce your knees up and down around 15 to
20 times, pushing them as far down as possible, as is comfortable.

You can prepare for this asana one leg at a time, working on loosening inner
thigh muslces first. Stretch your right leg straight out, and bend the other leg so
the ankle of the left leg is on the right leg's thigh. Hold the ankle with one arm,
and with the other arm push the knee of the left leg down, until it touches the
mat. Then, lift it up and push it down again. Be slow and gentle, and do not strain
or you may tear a ligament. Repeat this up-down movement 15 to 20 times for
each leg.

Squats or Utthanasan

Keep your feet around three feet apart, with both heels facing inwards and toes
facing outwards. Interlock your fingers, and let your hands hang down in front of
you. Gradually squat, lowering your buttocks. Keep your feet flat on the floor. Do
not raise the heels. Stay down for a few seconds, and stand up again. Repeat
around 15 to 20 times. 28-year-old Madhuri did 50 such squats every single day
during her first pregnancy, with the result that she had just a 3 hour labour and
an incredibly easy delivery.

This is similar to the position adopted by housecleaners when they sweep the
floor, which is why sweeping floors is actually excellent exercise.

Cat Stretch Pose or Marjari Aasana

Start this aasan with the Vajrasana pose, where you sit with your buttocks on
your heels. Raise your buttocks off your heels and bend forward, leaning on your
palms. You are now on all fours. Move your feet slightly to the sides, so they are
around a foot or shoulder width apart.
Now that you are on all fours, inhale, raising your head and pushing down
the arch of your back. Your back is now concave. Then, inhale, and roll
your head down between your arms, pushing your back upwards. After
exhaling, contract your stomach by pulling the navel up towards the spine.
Pull in your buttocks as well. This is one round. Repeat this six times. This aasan
strengthens your neck, shoulders and spine, which is why it is also very good for
the posture. In addition, it tones up the entire reproductive system, and is very
beneficial for women before, during and after pregnancy.

Pregnancy Exercise
Yoga and pregnancy
Yoga can be of great help to the expectant mothers during
the pregnancy, at childbirth time and in post-delivery stages.
The simple yoga poses help to make the body more flexible,
improve posture, and ease many pregnancy problems. It
prepares both your body and mind for new situations and
changes that occur during and after pregnancy. Yoga and
breathing meditation techniques help you to stay fit, healthy
and happy during pregnancy and prepare your body for
labor. You can reduce anxiety and unwanted worries by
practicing simple yoga and meditation techniques. Yoga
also helps you after pregnancy, it strengthens abdominal
muscles and your pelvic floor and helps you to get back to
your pre-pregnancy shape faster.

Benefits of pregnancy yoga:

1. Yoga along with meditation prepares your mind and body for change and
helps you to connect
to the baby growing within you.

2. Pregnancy yoga postures help to have more comfortable birthing and


keep you relaxed at the time of delivery.
3. It relieves edema and cramping which is quite common in last months of
pregnancy.
4. It helps to ease tension around the cervix and birth canal.
5. Yoga and Pranayama (breathing exercises) help to reduce morning
sickness, mood swings, and nausea.
6. It also helps to decrease fatigue and tenderness, and also the swelling of
breasts.
7. It raises the energy level and helps in slowing the metabolism, thus
restore calm and focus.
8. Certain Yoga poses help in opening the pelvis that make delivery easier
and quicker.
9. Yoga also helps in reducing inflammation and swelling around joints.
10. It strengthens and massages the abdomen and improves the digestive
system.
11. Yoga helps to restore the uterus, abdomen and the pelvic floor after
childbirth.
12. It also helps to relieve upper back tension and breast discomfort after
pregnancy.
13. It helps to regain the fit and shapely body after pregnancy.

General precautions:
Pregnancy yoga exercises can be start like any other exercises, but you need to
take some precautions to ensure maximum benefits without any harm. It is
always advisable to consult your doctor before starting any exercise. If you are
not used to regular exercise, start slowly and practice yoga under experienced
trainer. There are certain poses that help to ease natural childbirth and reduce
many pregnancy problems but there are other poses also that should be avoided
during pregnancy. Hence, it is advisable to get complete knowledge and
guidance before trying any yoga pose. Some general precautions, the expectant
mothers should take are:

1. Always listen to your body. If you feel any discomfort, stop practicing that pose
and consult your
trainer. You may need to modify each pose to your body's physical changes.
2. Avoid any pose that compress your abdomen.
3. Practice twisting poses carefully, twist more from the shoulders and back to
avoid putting any
pressure on your abdomen.
4. You should avoid any pose that involve lying on your back after the first
trimester as that can cut
blood flow to the uterus.
5. It is good to practice standing and balance poses near a wall as it reduce the
risk of injury due to
balance loss.
6. Try to maintain as much length as possible between the breastbone and the
pubic bone to make
breathing easier.

Yoga Exercises for each Trimester of Pregnancy

First trimester Yoga Exercises:

1. Ardha Titali Asan (Half Butterfly pose) – It is a simple pose that help to loosen
the hip and knee joints that facilitates faster delivery.
How to do?
Sit on floor with your legs stretched in front of you. Now bend the right leg and
place your right foot as far up on the left thigh as you can do comfortably. Place
your right hand on top of the bent right knee. Hold the toes of the right foot with
the left hand. Inhale and gently move the right knee up towards the chest. At
exhaling, push the knee down and try to touch the floor. Try not to move your
trunk. Repeat the action with left leg. Slowly practice about 10 up and down
movements with each leg but do not strain.

2. Poorna Titali Asan (Full Butterfly pose)- This yoga pose relieves tension from
inner thigh muscles and removes tiredness from legs.

How to do?
Sit on floor with your legs outstretched. Bend your knees and bring the soles of
the feet together. Try to keep the heels as close to the body as possible. Relax
your inner thighs. Grasp the feet with both hands and gently move the knees up
and down, using the elbows as levers to press the legs down. Do not put any
force. Repeat up to 10-30 times and then straighten the legs and relax.

3. Supta Udarakarshana Asana (Sleeping Abdominal Stretch Pose) – This pose


helps to remove constipation, improves digestion and relieves stiffness and
tension of spine caused by prolonged sitting.

How to do?
Lie on your back with your fingers interlocked and hands beneath the head. Now
bend your knees so that the soles of feet touch the floor. Exhale and lower the
legs towards the right, trying to touch the knees on the floor. At the same time
move the head in opposite direction (in the left), it gives uniform twisting stretch
to the entire spine. Reverse in original position and repeat the action on the other
side by bending legs towards left, and head towards right.

4. Chakki Chalan Asan (Churning the Mill Pose) – Based on action of churning
the mill, this excellent yoga asana tones the nerves and organs of pelvis and
abdomen and prepare them for pregnancy. It is also useful in regulating
menstrual cycle and as a postnatal exercise.

How to do?
Sit on floor with your legs stretched in front of your body about one foot apart.
Interlock the fingers of both hands and hold the arms out straight in front of the
chest. Move your hands in circular movements over both the feet and try to take
the hands over the toes on the forward swing and coming as far back as possible
on the backward swing. Practice 10 times in each direction.

5. Marjari Asan (Cat Stretch Pose) - This yoga pose improves flexibility of the
neck, shoulders and spine. It gives excellent toning to the female reproductive
system.

How to do?
You can start this asana by sitting in Vajrasana or by positioning on your all four.
When start in vajrasana, raise the buttocks and stand on the knees, then lean
forward and place your hands flat on the floor to come in the starting position. In
all fours position, your knees should be hip distance apart and hands under your
shoulders. Now inhale and raise the head and depress the spine so that the back
becomes concave. On exhale, lower the head and stretch the spine upward. At
the end of the exhalation contract the abdomen and pull in the buttocks. Your
head should be between the arms, facing the thighs. It completes the one round.
It may be done for 5-10 times.

6. Kati Chakrasan (Waist Rotating Pose) – This standing pose is beneficial for
waist, back and hips as it tones all these parts. It also encourages a feeling of
lightness and relieves physical and mental tension.

How to do?
Stand straight with the feet about half a meter apart and the arms by the sides.
While inhaling raise your arms to shoulder level. Now exhale and twist body to
left. Bring your right hand to left shoulder and wrap left arm around the back.
Hold the pose for 2 seconds and then return to starting position with inhaling.
Repeat on other side. Your feet should be firmly grounded while twisting and
avoid any jerks. You can do about 5-10 rounds of this pose.

7. Tadasan (Palm Tree Pose) – This pose helps to develop physical and mental
balance. It provides stretch to the entire spine and helps to loosen and clear
congestion of the spinal nerves. It also stretches rectos abdominal muscles.

How to do?
Stand straight with your feet together and arms on the side. Now raise your arms
over the head, turn your palms upward with your fingers interlocked. Rest your
hands over the head. Now inhale and stretch your arms, shoulders and chest
upwards. Raise heels to come up on the toes. Stretch whole body upwards from
top to bottom. Exhale and lower the heels and bring hands on top of the head.
Relax for few seconds and repeat whole action. You can do 5-10 repetition of this
pose.

8. Kandharasan (Shoulder Pose) - This is a very useful pose for pregnant


women. It tones reproductive organs and highly advisable for women who tend to
miscarry. It helps to realign the spine, relieves backache, improves digestion,
massage and stretches the colon and abdominal organs.

How to do?
Lie flat on back with your knees bent and the soles of your feet touching the floor
and the heels touching the buttocks. Feet and knees can be hip width apart. Now
clasp your ankles with hands and raise buttocks to form an arch back. Try to
raise the chest and navel as high as possible, without moving your feet or
shoulders. In final position of this asana your body should be supported by the
head, neck, shoulders, arms and feet. Hold the pose as long you feel comfortable
and then return to original position and relax.

Second Trimester Yoga Exercises:

1. Matsya Kridasan (Flapping Fish Pose) – This pose helps to stimulate digestion
and relieve constipation. It also relaxes nerves of the legs. During the later
months of pregnancy, it becomes difficult to lie on the back as it may cause
pressure over major veins and block the circulation. This is an ideal posture for
relaxing and sleeping during such conditions. It also helps to reallocate excess
weight around waistline.

How to do?
Lie on your stomach with your hands resting under your head and fingers
interlocked. Now bend your left leg and bring the left knee close to the ribs. Keep
your right leg straight. You can twist the arms to the left and rest the left elbow on
the left knee, if you do not feel comfortable to rest it on the floor. Rest the right
side of the head on the right arm. Relax in the final pose for some time and then
change the sides. You can also support your head and bent knee on a pillow for
added comfort.

2. Vajrasan (Diamond Pose) – This very simple pose is highly useful during
pregnancy. It improves digestive functions and relieves stomach ailments like
hyperacidity that often troubled the expectant mothers. It alters blood flow and
nervous impulses in the pelvic region and provides strength to pelvic muscles. It
also assists women in labor. This is the only asana that can be practiced directly
after the meals.

How to do?

Go down on your knees with legs together and toes pointing out behind you, and
sit back on your heels. Your big toes (or big toe joints) should touch with heels
apart, and the spine should be straight. Now place your hands palms down on
your thighs and keep your head and eyes straight looking ahead. This posture
can be held for long periods of time but start with two repetitions.

3. Bhadrasan (Gracious Pose) – This asana is also very useful during pregnancy
as it has same benefits that the Vajrasana holds.

How to do?
Start with sitting in vajrasana and then part your knees as far as possible, while
keeping the toes in contact with the floor. Separate the feet so that the buttocks
and perineum can rest on the floor. Try to separate the knees but do not strain.

4. Marjari Asan (Cat Stretch Pose) – Explained in first trimester exercises.

5. Hasta Utthanasan (Hand Raising Pose) –This pose helps to reduce stiffness
from the shoulders and upper back. It improves breathing capacity and blood
circulation. It improves the oxygen supply to the body, especially to the brain.

How to do?
Stand straight with your spine erect and feet together, arms hanging on the
sides. Cross your hands in front of you and raise your arms over the head with
inhaling. At same time bend head slightly backward and look up at the hands.
Breath out and spread arms out to the sides at shoulder level. Inhale and reverse
the movement, then return to the original position with an exhale.

6. Tadasan (Palm Tree Pose) - Explained in first trimester exercises.

7. Kati Chakrasan (Waist Rotating Pose) - Explained in first trimester exercises.

8. Utthanasan (Squat and Rise Pose) – This yoga posture helps to strengthen
the middle back, uterus, thighs and ankles muscles.

How to do?
Stand straight with your feet about a meter apart and toes turned out. Link the
fingers of both hands and let them hang loosely in front of the body. Now bend
your knees slowly and lower your buttocks. Hold the position for few seconds,
then straighten the knees and return to standing position.

9. Meru Akarshanasan (Spinal Bending pose) – This pose relaxes the hamstring,
inner thigh and abdominal muscles and extends the muscles of the sides of the
body and make them stronger and flexible.

How to do?
Lie on your right side with resting your left leg on right leg. Bend right arm and set
the elbow on the floor. Support your head on the palm of your right hand. You
can place the left arm either on left thigh or on floor in front of you. Now, raise the
left leg as high as possible, and try to touch your big toe with your left hand. Now
change the side and repeat the action on other side.

Third trimester Yoga Exercises:

1. Ardha Titali Asan (Half Butterfly pose) - Explained in first trimester exercises.

2. Poorna Titali Asan (Full Butterfly pose) - Explained in first trimester exercises.

3. Supta Udarakarshana Asana (Sleeping Abdominal Stretch Pose) - Explained


in first trimester exercises.

4. Shoulder Rotation – This is very good exercise for expectant mothers to be


practiced during pregnancy and post-delivery period as it helps to stimulate
proper function of the mammary glands. It also helps to develop circulation and
flexibility in the shoulders and upper back. It releases tension from around the
heart and lungs and improves breathing.

How to do?

Single Arm Movement – Stand straight and place the right fingertips up on the
right shoulder. Rotate the arm and shoulder joint slowly and try to draw a large
circle in air with the tip of the elbow. Repeat the movement both clockwise and
anti-clockwise and then repeat on the left side.
Double Arm Movement – Stand straight and raise the arms up, place the
fingertips on both the shoulders and slowly rotate both arms together in large
circles. While rotating the arms try to stretch the elbows as far back as possible,
and try to touch them together at the front. Repeat the action in both clockwise
and anti-clockwise direction.

Antenatal care is not only to ensure the good health of mother during
pregnancy and childbirth, but also to ensure good health of the baby on
birth.

As soon as a woman misses per period and she suspects that she is
pregnant, a woman should visit a doctor. During the first visit, the doctor will
take a detailed history and do a thorough clinical examination. Pregnancy
may be confirmed by a urine test.

Expected date of delivery (EDD)

If the woman has regular 28-day menstrual cycle, then the EDD is
calculated by adding 9 months and 7 days to the first day of the last
menstrual period for e.g. if the last menstrual date of the pregnant woman
was 20th January 2002, then her EDD would be (20+7=27th and January +
9=October) 27th October 2002.

Diet in Pregnancy

Proper nutrition and diet is important for good development of a strong and
healthy baby. Caloric requirement is higher during pregnancy and breast-
feeding. A balanced diet containing a variety of foods is required. A pregnant
woman should have at least 400-500 calories/day in addition to the daily
intake. The pregnant woman and lactating mother should also consume
extra iron and calcium to build up the hemoglobin of both the mother and the
child and for making the bones stronger in the baby respectively. The
expectant mother should consume additional folic acid supplementation to
reduce the risks of growth retardation and malformations in the baby.
Additional vitamin supplements to help in the growth of the fetal tissues are
also needed.

It is important to eat at least 3 good meals a day. In addition the woman


should have milk, fruits, biscuits, yogurt, chana, etc. The intake of cakes,
chocolates, fried foods like potato fries, samosa, etc should be reduced.
Extra salt should be avoided.

Tea/Coffee/Colas intake should be minimized because these contain


caffeine, which can lead to frequent urination, heartburn, anxiety, sleep
disturbances and also hamper iron and calcium absorption. Alcohol should
be avoided as it leads to congenital anomalies in the child.

Weight gain during pregnancy

Weight gain varies from woman to woman and from pregnancy to


pregnancy. Average weight gain in pregnancy is about 10 to 12 kg and may
be a little more in multiple pregnancies. Excessive weight gain is not
desirable because it puts more strain on the back and leg muscles and
makes it more difficult to knock off the excessive weight after delivery. Also it
may lead to difficult delivery. The woman puts on 1-2 kg of weight in the first
3 months, 4-5 kg in the nest 3 months and 4-5 kg in the last 3 months.

Clothing and shoes

Loose clothes are recommended to reduce discomfort and well-supporting


and comfortable bras are to be used. High-heeled shoes should be avoided
as it changes the center of gravity of the body and the pregnant woman due
to the protruding abdomen has a tendency to fall. Hence only flat shoes with
soles that are non slippery are to be used.

Work and Travel

A woman should continue with her routine throughout pregnancy, but should
not undergo severe stress or fatigue. There should be adequate rest periods
in between work. Women with problems in previous pregnancy such as
threatened abortion /preterm delivery should minimize physical activity.

In the first trimester, long distance travel is to be avoided to prevent


miscarriage. Auto rickshaw and two wheeler rides should be kept to the
minimum. Flying in a pressurized aircraft entails no risk. During long
journeys, one should keep changing positions and stretching intermittently to
maintain blood circulation. It is also advisable to avoid travel in the 9th
month of pregnancy.

Sex during Pregnancy

Sex is permissible in pregnancy, but preferably avoided in the first trimester


and during the last 6 weeks. Pressure on the abdomen during coitus is to be
avoided. Sex is contraindicated if there is a previous history of pregnancy
loss.

Exercise in Pregnancy

Exercise improves blood circulation, strengthens muscles, keeps the body


supple and flexible and improves recovery post delivery. Exercises to the
point of exhaustion are to be avoided. Sit-ups and double leg lifting that
cause a severe strain on the abdominal muscles are to be avoided. Sudden
jerky movements should not be made.

Practice of yoga during pregnancy is very useful. Asana are useful for
physical mobility whereas the Praanaayams (relaxation techniques) are
useful in labour and helps in easy delivery. Asanas like sukhasana,
padmasana, parvatasana are useful. Stretching asanas like yastikasana and
Talasana (without raising toes) are also useful. For relaxation, Shabasana,
Dhradasana and Nispandabhava can be done.

Sleep
It is advisable to sleep on one side especially the left with the hips and
knees slightly flexed to ensure maximum blood supply to the baby. Avoid
sleeping on your stomach and in later months of pregnancy do not sleep on
your back.

Medicines and vaccinations during pregnancy In pregnancy


medicines should be taken under guidance of a doctor especially in the first
trimester. Iron and calcium (also known as ANC pack) should be started as
soon as the first trimester nausea and vomiting settles down and should be
continued throughout pregnancy and lactation. Folic acid should be started
even before conception and should be consumed daily throughout
pregnancy. Tetanus toxoid vaccine should be administered during
pregnancy at an interval of 4 to 6 weeks starting from 7th month onwards.

Doctor visits

A routine check up once a month till the 6th month, a visit every fortnight in
the 7th and 8th month, and once week in the 9th month should be followed.

Warning signs

Doctor should be consulted urgently if the woman has

• Bleeding from vagina, rectum or from breast


• Sharp/continuous abdominal pain
• Severe headache, blurring of vision
• Fever
• Escape of liquor (clear watery fluid) i.e. leaking from vagina.

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