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Yoga and Pregnancy - Yoga Techniques for Pregnancy



Yoga for Pregnant Women Pregnancy is something most Women anticipate. It brings both fear and joy to parents, joy for finally having a baby and fear of the risk that goes with it. Pregnancy is the period from conception to birth. That is from the time when a male's sperm cell fertilizes the female's ovum (egg) to the time of delivery or a total of 40 weeks or 280 days. Some women go into labor before the expected date of giving birth, resulting to premature infant. Pregnancy Symptoms include missed Menstrual Period, morning sickness, tenderness and swelling of breasts, fatigue, nausea, increased frequency of urination, weight gain, mood swings, and sometimes may also include cravings for unusual substances such as ice, clay or cornstarch.

Pregnancy has a lot of risks, though these risks are always worth taking. The complications may be on the mother or the child. The risks include ectopic Pregnancy wherein the fertilized egg implants outside the uterus and toxemia, a serious complication that occurs in the later stage of Pregnancy and is characterized by High Blood Pressure, extreme weight gain and protein in the urine. Health problems can also increase the risk in Pregnancy such as heart disease, high blood pressure, liver disease, Asthma, epilepsy, and sexually transmitted diseases. The risk relatively the highest during the first trimester or the
first few months because it is during this period that the infant's most vital organs like the brain, internal organs, the arms and the legs are being formed. The second trimester, on the other hand, is characterized by weight gain and the continuous growth of the baby in your womb. You will also notice that your baby starts to move before the end of this trimester. Constipation and leg cramps may also continue, thus it is important to keep yourself healthy. In the last trimester, you may still continue to feel the discomforts you felt in the second trimester. In addition to this, you will also have the need to go to the bathroom often and breathing can become harder. Your baby is growing bigger and putting more pressure in your organs.

The Practice of Yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis. The Breathing Techniques can also become handy during labor. It also helps in restoring your body shape, uterus, abdomen, and pelvic floor, and in relieving upper back tension and breast discomfort after childbirth. Special care, however, is needed in choosing the Yoga Poses that you will practice, you should avoid poses that requires laying on the back or belly.


For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, promote Circulation, generate energy, and may reduce leg cramps. It is also advisable to do some stretching such as the hamstrings stretch to avoid Sciatica. During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. It is also not advised to practice from the tenth to through the fourteenth week of Pregnancy since these are crucial times. Supine poses, backbends, and twisting can also be done with modification or if the body is on an incline. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion poses though some experience Yoga practitioners usually still feel comfortable doing this until the seventh month.

The following are the Yoga Poses that can help you in dealing with the symptoms of Pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember not to push yourself on a pose.

Standing Poses - Mountain Pose (Tadasana) Mountain Pose (Tadasana)
The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and immovable stability associated with mountains. This yoga posture, and coming back to this stillness after other poses, is one of the ways of becoming acquainted with stillness.

Standing Poses - Triangle Pose (Trikonasana) Triangle Pose (Trikonasana)
In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session.

Standing Poses - Warrior Pose Warrior Pose
The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improves balance and concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose.

Standing Poses - Standing Side Stretch Pose Standing Side Stretch Pose
The Standing Side Stretch is another Yoga Pose with two lines of energy radiating outward from your center. This is a simple Yoga Posture with a wonderful stretch in which one line of energy reaches upward from your belly and outward through the arm, and one line travels downward through the legs.

Standing Spread Leg Forward Bend Yoga Pose Standing Spread Leg Forward Bend
Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.

Seated Poses - Seated Forward Bend (Paschimothanasana) Seated Forward Bend (Paschimothanasana)
Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend. Learn how to do this properly and achieve maximum results.

Seated Poses - Hero Pose (Virasana) Hero Pose (Virasana)
One of the fundamental seated postures is the Hero Pose. This serves as the initial position for several Asanas. It strengthens the arches of the feet, stretches the ankles, and improves posture. This Yoga Pose is ideal for people who have flat feet.

Seated Poses - Spread Leg Forward Fold (Upavista Konasana) Spread Leg Forward Fold (Upavista Konasana)
The Spread Leg Forward Fold is a Yoga Posture which works primarily on the hamstrings and adductors. This energizes the body and promotes inner calmness. In this section, know more about this exercise and learn how to perform it properly.


Fish Yoga Pose Fish Yoga Pose
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.

Warm-Up Poses - Cat Pose (Bidalasana) Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.

Tree Yoga Pose Tree Yoga Pose
The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet.

Inverted Postures and Balance Poses - Plough Pose (Halasana) Plough Pose (Halasana)
The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress. Learn how to practice the Plough Pose in this section.

Warm-Up Poses - Shoulder Lifts Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. This section covers the steps on how to practice Shoulder Lifts.

Warm-Up Poses - Neck Exercises Neck Exercises
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles. Learn some Neck Exercises in this section.

Ujjayi Yoga Breathing Technique Ujjayi Breathing Technique
According to the ancient yogic text, Ujjayi can help protect you from a host of diseases by getting rid of excess phlegm, wind or bile. Learn how to perform this challenging breathing technique by following the guidelines found in this article.

Corpse Yoga Pose Corpse Pose
The Corpse Yoga Pose is considered as a classic relaxation pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article.



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Article Comments
serious
Wednesday 5th August 2009 at 8:19:54 PM  

Headstand would not be beneficial to someone who is pregnant it is also an asana which is not advised during menstruation. Having a pregnant women perform a inverted abdominal posture might cause the baby to move, thus jeopardizing the head being near the vaginal opening.

rebecca
Wednesday 24th March 2010 at 2:22:01 PM  

What you have shown as warrior pose is actually warrior I pose. This pose is often omitted in prenatal yoga because there is too much twisting in the abdomen. Warrior II is fine, though.

Carla Polo
Tuesday 20th April 2010 at 2:36:28 AM  

All the yoga poses presented here are so helpful when you are pregnant it made my pregnancy so much easier.

Thanks a lot

love
Carla

Gladys
Wednesday 19th May 2010 at 4:03:58 PM  

How long does one hold the yoga preganancy poses? 3 minutes, etc.?

Thanks very much!

Generic Drugs
Tuesday 27th July 2010 at 3:02:05 AM  

very true information ...The Practice of Yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active....thanks...

Ravi
Saturday 16th October 2010 at 10:12:25 PM  

this is awesome

Laura
Friday 19th November 2010 at 10:13:00 AM  

This is very helpful and to my wife.

neelam
Thursday 16th December 2010 at 8:16:21 PM  

its a good yaga posture. i am 1 month pregnant and wanted to know all about. i got lots from here..

thanks....

neelam

gaby
Friday 21st January 2011 at 9:59:23 PM  

yea dont do halasana or sirshasana if you are pregnant, very dangerous. consult a doctor i think this website is a little misinformed.

Erin
Sunday 6th February 2011 at 7:24:21 PM  

I think you need to reconsider some of these poses. A headstand? While pregnant? Really?
I did a lot of other research before this site and ALL of the other sites recommend NOT doing Sage Twist Yoga Pose (Marichyasana) as it''s purpose is to twist your internal organs, including the uterus.
Please have someone revise these suggested poses, before you have a lawsuit on your hands.

Aimee
Sunday 6th February 2011 at 11:46:43 PM  

Hi Everyone,

I''ve removed the dangerous poses listed as requested. My apologies for the oversight. Just bear in mind though that "You do not have to do all these Asanas and remember not to push yourself on a pose" as quoted from the article.

Thanks!

Concerned yogi
Thursday 15th September 2011 at 11:49:44 AM  

You still have poses listed that are dangerous to pregnant women and should not be performed at any stage of pregnancy...Plow pose is still an inversion and should never be practiced in pregnancy unless you are experienced and used to doing inversion poses pre-pregnancy. Even then it should be discontinued in the third trimester.

Also the ujjayi breathing technique described in the article can be harmful to a beginner who does not understand the concept Of yoga breath...no one should ever hold thier breath in pregnancy, it cuts off oxygen supply to baby.

And the corpse pose should be modified in the se nod and third trimesters. Laying flat on your back after the uterus has come out of the pelvic area and begun to grow puts too much pressure on the main artery in your back and can cut off blood flow and oxygen to baby.

Shann
Friday 30th September 2011 at 7:00:28 AM  

Actually it''s not recomended to lay on your back because it compresses the vena cava which bring the blood back of from your lower extremities back to your heart. It''s not the baby to worry about. I''m still happily doing plough pose and headstands at 18weeks they feel great. I''m still in my normal yoga classes if something feels off I don''t do it, it''s all common sense twist feel bad so don''t anything compressing my belly feels bad so I don''t do them. Yoga has kept me strong both emotionaly and physically don''t go nuts if it feels bad don''t do it, use common sense my fellow yogini''s. Namaste


 
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