YOGASANA
Aasana in Yogashastra is considered as an important step of Bahirang Yoga. Aasana is a constant source of inspiration to body and mind. Daily practice of Aasana has many merits. Aasana balances bodily constituents, provides oxygen supply to the body tissues, and increases immunity. Aasana aids in proper functioning of vital organs and maintains co-ordination between them.
Certain do and don’ts are applicable to the pregnant woman while doing Aasana
- Aasana are forbidden in the 1st trimester (1st, 2nd, 3rd month of pregnancy).
- Aasana are forbidden in woman with bad obstetric history.
- Aasana are contraindicated in pregnant woman with cervical ligation (stitch at the opening of the uterus).
- Pregnant woman with any ailments are excluded from Aasana or Aasana are to be carried out under medical supervision only.
- Aasana are done on empty stomach or 5 hours after meals.
- Evacuation of bowels is necessary before performing aasana.
- The place of yogasana should be open and fresh.
- The surface for aasana should be flat and hard, preferably floor.
- Thick layered mattress is spread on the floor for aasana.
- Guide or attendant is necessary by her side while doing aasana.
- During aasana slow breathing is expected.
- Every step of aasana is to be done with due understanding.
- Last but not the least; take proper guidance from yoga instructor before doing any aasana. In case of any discomfort consult your doctor immediately.
- Avoid exercises such as sit-ups and double leg lifting.
- Avoid activities like lifting heavy objects, moving furniture.
- Relaxation for 30 seconds is expected after each aasana.
Regular controlled exercise tones up the muscles of pelvis, abdomen, back, chest and shoulder and strengthens the muscles used during childbirth. Toning of the muscles prevent flabby muscles, fat deposition and trickling of breasts. During pregnancy body becomes heavier; weight distribution changes with increased joint movement in the pelvis, thus exerting pressure on the low back area resulting in backache. Regular aasana are beneficial during labour. Deep breathing exercises and relaxation are advantageous and necessary during labour. During pregnancy certain postural changes have to be made while standing, sitting and lifting to avoid strain.
List of Asanas In Pregnancy
1. Ugrasana
2. Baddhakonasana
3. Padmasana with lotus posture
4. Vajrasana
5. Marjarasana
6. Tadasana
7. Soft Stretchings
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PRANAYAMA
Pranayama is 4th limb of Hatayoga and is essential part of Astanga Yoga.
Pranayama is the science of cleansing, balancing and gaining control over the ‘Prana’(universal life force) in the body. Prana is the basic entity from which the whole universe is made. Pranayama is the science of harnessing the breath for gaining control over the Prana and thereby on mind.
Pranayama is controlled movement of breath during inhalation and exhalation. Respiration is controlled by the centres in the brain. Throughout our life, normal inhalation and exhalation go on automatically in rhythm without our notice. This is involuntary breathing i.e we have very little control on our breathing. Diseases such as asthama, hypertension, migraine, nasal block, emotional upsets, instability of mind etc disturb the physiological cycle of breathing and normal respiration becomes laboured, making us conscious of our breathing. There is an intimate connection between Prana and mind. When mind is disturbed, the Prana also gets disturbed. In Pranayama, the key feature is to gain conscious control over the involuntary rhythmic breathing cycle which is going on automatically. Practicing Pranayama is a powerful tool which radiates joy, light and power at physical and mental level.
Yogashastra has mentioned Pranayama in 3 stages.
- Breathing or Inhalation is called Puraka.
- Stoppage of breathing is called Kumbhaka and
- Breathing out or exhalation is called Rechaka.
Before conception, practicing of Pranayama by the couple for pure mind is advised along with body and gamete purification. This has already been discussed in the earlier chapters.
Pregnant woman can practice following stated simple Pranayama from the 1st month of pregnancy after taking guidance from the yoga expert.
- Anuloma Pranayama – Breathing in.
- Viloma Pranayama – Breathing out.
- Sitali Pranayamaa – To suck the air through the tongue.
- Sadanta Pranayama – Pranayam performed using teeth.
- Bhastrika Pranayama – Use of chest for forceful inhalation and exhalation.
- Brahmari Pranayama – To breathe in making sound resembling a black bee.
- Kapalbhati Pranayama - Rapid exhalation and inhalation.
Before starting the practice of Pranayama, observe certain preliminary instructions for better effects.
- Take satvik food.
- Avoid smoking and drinking.
- Wear loose garments. Sit erect with eyes closed and with body and mind relaxed.
- Complete your ablutions before Pranayama.
- Practice Pranayama before or after sunrise.
- Perform Pranayam with normal breathing.
- Be regular and systematic.
- Pregnant woman with high blood pressure or any other ailments consult your doctor before practicing Pranayama.
- Pranayama can be practiced 4-5 hours after meals. Can take food after 1\2 hour after practicing Pranayama.
- In case of discomfort while sitting crossed legs, pregnant woman can sit with straight legs or in a chair. See that erect posture is maintained.
- Practice Pranayama in an open and quite place.
- Practice only for 15-20 minutes.
- There should be feeling of joy and freshness after Pranayama.
Merits of Pranayama on the pregnant woman
- Pranayama has benefits at physical, mental and spiritual level.
- Pranayama keeps the disease at bay by enhancing immunity.
- Concentration, clarity of mind, intelligence, memory and creativity are enhanced by Pranayama.
- Releases stress and strain effectively.
- Pranayama increases the vital capacity of the lungs providing oxygen effectively to each and every cell maintaining health and vigor.
- Gaining mastery over breath makes it possible for the woman to bear labour pains with ease.
- Pranayama stabilizes the mind of the pregnant woman and purifies the mind.
- Pranayama creates freshness, vigor and joy in the pregnant woman.
- Pranayama creates positive vibes which is transferred to the foetus creating positive attitude in the foetus.
For more information about Yogasana and Pranayama contact Garbhasanskar Helpline +91 98227 58330 OR mail us at draborkar@rediffmail.com
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