Archive for category Yoga and Pregnancy
Yoga means a variety of things to different people, therefore what this means is that its meaning will greatly depend on your introduction to it and how enjoyable your first experiences with Yoga were. To a number of people, Yoga is basically a workout method that helps them to maintain healthy and flexible bodies. For another group of people, Yoga is more than a form of workout routine and have taken it deeper and have gained a spiritual experience that enables them to find the right kind of balance needed in their lives.
When it comes to Yoga discipline, Ashtanga Vinyasa is the best example of this type. It originates from a manuscript which is best referred to as Korunta Yoga. This type of Yoga consists of 8 different spiritual actions which are referred to as Patanjali when it comes to Sutra Yoga. In this day and age, the disciplines involve in Yoga directly come from the explanations of Yoga workouts provided in these booklets. Therefore a good number of the different types of Yoga are simply Ashtanga Vinyasi variations.
It is highly important for one to get the right kind of knowledge when it comes to Ashtanga Yoga. This is due to the fact that its supporters see it as more than a form of workout. While its foundation is linked to physical movement, it has been noted that its energy is derived from spiritual strength which is gotten from constant disciplined training of all the 8 steps of Yoga. These 8 steps of Yoga help in the purification of the body as well as the mind and are therefore referred to as a cleansing discipline.
The discipline involved in Ashtanga Vinyasa also includes a philosophical and profound way of connecting to everyone around you. As a discipline connected to balance, the physical balance needed to perform a good number of the workouts whose results will be reflected through the inner balance or the soul’s harmony. It has been noted that an overactive person cannot be effective with Yoga. This has been proven through a number of levels. To begin with they do not have the discipline required to maintain calmness and psychological focus throughout the workout or on a given task. In order to successfully perform Yoga routines, one has to maintain deep concentration especially when it comes to breathing.
Yoga’s strength lies in its blend of the required mobility as well as physical strength required to successfully perform the necessary movements as well as the psychological discipline that is needed to retain them. Other than being a type of exercise, Yoga is highly considered as a type of meditation. In order to achieve the right kind of meditation through Yoga, one is required to maintain pure thoughts and a focused mind. This level of focus and purity of thoughts is usually not found in a large number of contemporary workout programs being used. Yoga helps to bring good balance to the body and the needed focus to maintain the balance.
The practice of Yoga has been around for a period of about 400 years and it is made up of a system of workouts that are quite easy as well as effective when it comes to improving an individual’s general health overall health. For the instructors and students that take part in Yoga, some of their common phrases include “being in total agreement with oneself and his environments”. This is the main goal of Yoga which is toattainoneness with the body, mind as well as in spirit and with everything around us. Other than using Yoga to enable you to stimulate various internal organs such as the prostate, you will also learn how to breathing and meditation methods which will help you maintain calm. This will also prove to be very useful for the pregnant women.
Yoga consists of a number of aspects. Out of these aspects the most interesting one is the fact that it is made up of a set of workouts that are enjoyable and beneficial to anyone. These workouts do not need any lavish equipment or distinct setting. These routines can be performed byany individual and regardless of their health statues. Yoga can also be practiced by pregnant women as it helps to make the childbirth process easier and much shorter and is also considered to be quite safe.
For a long time, men have had a preconception that Yoga practiced as a pastime for females. However, this has not truth to it. The benefits experienced by men through Yoga are numerous with examples including: reduced stressbrings about relaxation as well as increased power, endurance and flexibility.
Yoga is beneficial to everyone including senior citizens and usually offers numerous benefits to such individuals. This would include mental benefits that help to improve on their attention span and on their memory. Children also have a lot to benefit from Yoga as it helps to strengthen their bones, improve circulation and posture which is brought about by breathing workouts and relaxation regime.
As previously stated Yoga is beneficial to every individual and is also known to improve the health statues of individuals suffering from various health issues. Some of the conditions it helps to improve include blood pressure, arthritis as well as breathing disorders.
Due to all the benefits associated with Yoga, this practice has become quite popular amongst different people. Another important factor about Yoga is the fact that it can be practiced by anyone. This will therefore make it possible for families to maintain physical fitness as well as sound health. Every member of the family will also be able to come together and spend some quality time as they practice their routines. These workouts can be practiced on different levels of struggles and concentration. This therefore means that different people can reach varying levels of power as well as mobility while going through similar motions and still get to enjoy numerous benefits such as relaxed mind and body even in turmoil.
Stress and yoga are two words which have some relationship, which is, yoga and meditation exercises are inversely proportional to stress. When you are pregnant, there is all the more reason to take care of your stress level, as this may affect your baby too. This is a proven fact that yoga reduces stress and relieves the mind and body both. Once you start taking yoga classes, you will notice the difference within yourself. Those, who are quite fidgety and impatient, become calm and relaxed. This makes your pregnancy smooth and you enjoy each day of it. There are many reason which advocate yoga practice during pregnancy, some of which are explained below-
- For pregnant women, most of the yoga exercises are based on breathing techniques. Just doing the simple action of deep breathing, will give you a feel of lightness, energizing your complete body and soul as well. This will fill you with lot of positivity and will keep the negative thoughts and stress away. This, in turn helps in healthy growth of your baby and a problem free pregnancy and delivery.
- The calm and the focused mind that you attain with yoga will not entertain any temptation or distraction which may be harmful for your condition.
- The deep breathing exercises increase the oxygen supply in your body that works as a life force to you and your child.
- The technique of yoga nidra is especially helpful for pregnant mothers, as it not only provides physical as well as mental relaxation, but also prepares the mother for child birth.
- Meditation, which is an essential part of yoga, is an effective tool to fight against any kind of fear, doubts and conflicts, which may arise during pregnancy. When you meditate, you get connected to your baby and feel light and nice.
- The various yoga exercises and mudras work well to strengthen your reproductive system and organs, ensuring a smooth pregnancy and a safe and easy delivery.
- Pranayam would help the mother stay relaxed during labor. She can regulate her breathing during labor pains.
As you might be knowing that complete pregnancy is divided into 3 trimesters of 3 months each. As you move ahead from one trimester to the next one, your exercises may vary which are suitable to your condition and for a healthy growth of your baby. It would be better to know the Dos and Don’ts for pregnant mother, before you start doing the yoga exercises.
Women today want to stay in good shape even during her pregnancy. Prenatal yoga helps you attain this, along with helping your baby to grow healthily. No matter if you have recently started doing yoga or you are an experienced yogi, you are sure to get the positive effects of yoga in your pregnancy. The best way in this regard is to join yoga classes, run by a qualified yoga Guru. This way, you will exercise under expert guidance and at the same time share your pregnancy experience with other pregnant mothers.
Yoga is one of the oldest forms of exercises which have undergone a lot of evolution and modification from the time of its origin. It is been prevalent from time immemorial and the great saints and rishis during the ancient times use to follow all the disciplines of yoga with a lot of fervour and enthusiasm. It is very good for your over all development, your physical, emotional, spiritual and mental well being is taken care of. You evolve as a better and stronger human being. There are many various styles, techniques and method of doing these exercises. Different exercises have different effect on your body, in case you are having a particular health problem then you should consult your trainer or teacher and he will guide you as to which exercises will be most beneficial to you.
In yoga a lot of emphasis is laid on your breathing technique. In fact you can keep a lot of illness at bay if you follow the technique correctly. There have been many cases where people have recovered from terminal illness by doing these exercises regularly and sincerely. Most of the yoga poses are either done in sitting or lying position. But when you begin with your yoga exercises you start with a standing position. Standing posture in one of the most important position because this posture comes naturally to us. So while in this position you can focus all your attention on your breathing, hence reap the maximum benefit. It will do wonders to the balance and over all wellbeing of your body. This has been highlighted in one of the famous paintings of Leonardo Da Vinci in which he has depicted the symmetry of the human body while in a standing position.
Yoga exercises involves a lot of stretching, when you do the stretch exercises you should coordinate it properly with your breathing and these stretches should be done slowly and not at a very fast pace which can cause injury. It takes ample time to master all the postures and stretches, so don’t get disheartened in case you are unable to do the exercises as well as the others. Certain people have very low body flexibility; these yoga exercises will enable you to improve the flexibility level to a very large extent.
You must have observed that the sportsmen before they start their exercise regime they always do stretching exercise as part of their warm up session. Actually these exercises have all originated from yoga, so we can consider yoga as the pioneer in the field of exercises. Everybody’s body has a threshold level beyond which you cannot stretch it, so before commencing with theses highly beneficial exercise regime identify your capacity and accordingly start with your yoga regime and gradually you can increase the difficulty level of the exercises.
Yoga is very advantageous to your mental peace. It not only improves your physical strength but it also does wonders to your mind. You achieve a lot of tranquillity and happiness, your resilience and endurance level is enhanced beyond imagination.
Yoga has come a long way since its origin. Over the years, many variations and styles of it have been formed to suit various situations and requirements. However, the main aim of all these styles and forms is to provide complete health benefit, which includes body, mind and soul. There are hundreds of Asanas and poses that yoga includes. Each one has its own significance and benefit. Yoga can be performed by the people of all ages; it is especially beneficial to those suffering from chronic ailments and the pregnant mothers.
Various yoga asanas or positions are aimed at activating the chakras in our body. There are seven chakras in our body which are the centers of energy flow in the body. Each position has a chakra at its aim. By activating these chakras, the body gets energized. Originally, this practice was performed by the yogis to reach the state of meditation.
The various poses or asanas may seem a little difficult to a beginner, but, as you practice them regularly, your body strength and flexibility gets improved and you feel comfortable doing them. It is important to remember the basic positions of yoga while you perform the Asanas. For the various asana positions, deep stretching is at the core of it which is very helpful in curing various ailments like trauma disorders, tendonitis, tennis elbow and so on. There are certain stretch exercises for pregnant mothers which are quite helpful during pregnancy and also make the child birth a lot easier.
There are some misconceptions regarding yoga that to perform it, one has to be absolutely flexible, chanting is a part of it, yoga is a very slow process, and so on. All of these are just myths and have no truth involved in them. The fact is that the yoga positions are very simple and easy to do. Yes, there are certain positions which everyone cannot do in the beginning, but after some practice these can be performed. Moreover, you are not bound to perform the positions that you are not comfortable in. Similarly, there are some asanas and positions which one should not perform in case of being pregnant or having back injury. In such cases, you should inform your yoga Guru before you start, and he would suggest you the asanas that would be good for your condition.
Yoga positions are to give you comfort and not to torture your body. So, just keep any position till the time your body allows it and is comfortable in it. Release a position very gently, without any jerk, or you may harm your muscles. Switch from one position to another very gently. This technique comes with regular practice.
With the right practice, there is a myriad of benefits that one can get through yoga. Muscle development, detoxification, and blood circulation improvement are to name a few. The women who are pregnant, feel a sense of calmness and relaxation, that makes their pregnancy comfortable and also benefits the fetus growth. Certain positions help in relaxing the genital muscles, thus making the delivery easier.
Presented here is a quiz to help find out whether the concepts you have on Yoga are accurate. Yoga is quite broad and it consists of various types as well as styles, therefore the queries together with the explanations provided for every answer are also quite broad.
First Question: What is the definition of Yoga?
a. A workout Program.
b. A Program on meditation.
c. A Therapeutic Program.
d. Allmentioned above
In case you answered (D) you are correct. Well done. Yoga can be explained as any of the above definitions and in some cases as a combination. When performed at its basic level, it is best explained as a workout program through which an individual attains increased physical strength as well as flexibility. However, this program needs to be followed on a regular basis. A good number of Yoga programs including those performed by pregnant women require speed when changing positions hence the reason why a good number of yoga classes focus on breathing and channeling the energy as well as thoughts to various parts within the body. Lastly, Yoga is truly a system of healing. It brings about better blood flow through which oxygen and nutrients are carried throughout the body and speeds the healing process. The stretches are also effective for healing injuries around the tissues as long as they are performed to the required depth. Always avoid overdoing it. Due to its pre-emptive healing tactic, Yoga has become quite popular with many women during pregnancy. Through Yoga, a woman’s body is well prepared for childbirth and also allows the body to recover much faster and get back into shape after giving birth.
Second Question: Yoga workouts are________?
d. All of the above.
Yoga is a static workout-plan therefore (C) is the right answer here. However (B) can also be an appropriate answer due to the fact that the actions between the workouts are included in the balance. In order to experience the full benefits of the stretches, one has to maintain each stretch for a specific duration.
Third Question: Are you expected to perform Yoga In Courses?
The response is no (B) – this is not necessary. Yoga can be a great group activity. You can simply do Yoga right in your bedroom without anyone knowing about it. Yoga can be done anywhere and at any time. This will all depend on you. The good thing is minimal space is required, and with little time to complete an entire routine. Also, if you perform your routine in private, no one will get to know. As opposed to going out for a jog you will not be puffing like a dog or perspiring just like a pig every time you come to the end of a routine. This is one of the reasons why Yoga is quite popular among pregnant women as it is does not cause any strain to the body but gives maximum results.
Tips While Trying Out Any Yoga Position for Pregnant Women
Contrary to the common belief, pregnancy and yoga can go hand in hand. There is no reason as to why you need to stop practicing yoga just because you might have conceived. In fact if you continue practicing yoga during your pregnancy you will be benefitted in ways more than one. Therefore it is recommended that all pregnant women should practice safe yoga. The catch here is that not all the yoga positions are considered to be safe for pregnant women and so one must exercise precaution when practicing any yoga position for pregnant women.
First and foremost, one must be aware of the fact that even though there may be certain strict no-no when it comes to prenatal yoga poses, there are other yoga poses that cannot be termed as safe, but they aren’t a big no-no either. Therefore such yoga poses must be modified or tweaked in order to make them compatible with expecting mothers. So, a useful tip here would be not to be too experimental and try out every yoga position. In fact, it would do you good to see if a particular yoga position for pregnant women is safe for you to practice or not before you actually get down to doing it.
A tip here would be to avoid performing any yoga position which requires you to do inversions. Therefore poses such as the shoulder stand or the dog pose which requires you to face downwards should be purged from your prenatal yoga list. It is important to remember that your body is not normal at this time, you are bearing a growing fetus inside you and this is a huge responsibility. Likewise, strong stretches, sit-ups and poses requiring intense twists should not be practiced.
During pregnancy, the ultimate duo for you would be to practice yoga as well as meditation. Nothing can beat this combination because it will ensure that your focus as well as concentration is maintained. Believe it or not, yoga can actually influence the health and well-being of your baby and therefore if you want to improve these aspects of your baby then you must practice yoga religiously every day right up to the delivery date.
If you have never tried out yoga before then it is advisable to not make the start of your pregnancy a period during which you experiment with yoga because you could be inflicting more harm on your body than doing good to it. However, if you must start practicing yoga at this time then make sure you have a yoga expert to guide you and keep a close eye on you while you practice pregnancy yoga.
Another tip would be not to practice any yoga position for pregnant women from the eight week to the thirteenth week. Stay away from poses which requires you to perform breath retention or something that compresses your belly. Sometimes during pregnancy, practicing a lot of positions at one go can make you feel tired, and this is something that should not happen. So when you are pregnant, you should never practice yoga to the point where you feel dead tired.
Bearing these points in mind should render the yoga session a breeze, albeit a refreshing one.
There is no denying the fact that pregnancy is one of those times which bring sheer ecstasy but at times this is accompanied by a huge load of problems also. However, one must not succumb to these problems and there is definitely a way to fight them holistically through yoga Asanas or postures. There are many yoga postures for pregnant women that can be of huge help and they work wonders on the expecting mother’s health as well as on myriad conditions associated with pregnancy.
Yoga postures for pregnant women have a lot of benefits because these postures can gently stretch all parts of the body to ensure that the practitioner is supple and active. These postures have a remarkable effect on the practitioner and ensure that she experiences a smooth pregnancy and natural childbirth. Practicing yoga after the pregnancy is over is essential too because it can help to restore the body’s equilibrium after childbirth.
Since one is carrying an extra weight around the belly area therefore it is only natural that one would experience stiffness and pain in the neck, shoulder and backbone region. Hence it is advisable to try out a couple of yoga postures for pregnant women that are directly targeted towards the neck, shoulder and spine.
In this regard there are two poses which are very effective for relaxing and improving the flexibility in these regions. What is interesting is that while one of the poses requires you to lie down, the other requires you to get on all fours. Thus, when you practice these two poses together, you will be allowing the two poses to work their magic on the targeted areas from all angles.
The cat pose or Bidalasana is a great pose which teaches the practitioner to start the movement from the center of the body and to co-ordinate his/her movement with his/her breathing pattern. This pose would loosen the back as well as spine region while stretching the front and back torso and freeing the shoulders and neck.
This pose calls for a tilt which elongates the back muscles and contracts the muscles in the abdominal region. The cat pose is particularly beneficial for one’s body because it stimulates the digestive tract and spinal fluid, which in turn improves the circulation of blood in the core region. An added advantage is that this pose is also a great stress buster.
Fish pose or Matsyasana is another pose which stretches the upper spine and the neck, thus relieving one of stiffness in the neck and shoulder area. It is advisable to hold this pose if you want to tone the nerves located in the back and neck region. By doing the shoulder stand, i.e. by holding this pose, you will be able to ensure that your parathyroid and thyroid glands get maximum benefits.
One of the comparatively unknown benefits of this pose is that it can increase the practitioner’s lung capacity, meaning you will be able to engage in deep breathing better by performing this pose. Also, this pose helps to expand the rib cage completely.
I have this of a certified yoga Bikram instructor and she was 10 weeks pregnant. Bikram’s yoga series is safe to do during the first trimester IF and only if you have been practicing prior to getting pregnant. It is key knowing your body and not starting something new.
Bikram’s wife, Rajashree, has a pregnancy video that goes thru all the postures that are safe and gives the modifications needed when the student is ready.
Every person is different. Some people attribute Bikram yoga to helping to GET pregnant.
Letting the instructor know you are pregnant is a MUST just like you would with any “condition”. With a regular practice the bodies core tempature barely raises a degree so the baby is not in danger of being over heated. Being in a cooler part of the room is just fine & you can also bring a thermometer into class & take your tempature to be sure. Bikram yoga practice can help to have a healthy pregnancy & delivery.
If you’ve never done yoga before and you’re looking for a take-you-by-the-hand guide that will help treat your problems in a gentle, safe and relaxing way, you’d be making a huge mistake if you accidentally chose an advanced Bikram yoga book (which would most likely leave you even more sore, sweaty and never wanting to do yoga again if this was your first introduction to it).
Pregnancy is a period of anticipation for parents, albeit more so for women, and it is a time frame which is marked with trepidation till the time of delivery when the little bundle of joy is finally out into the world. Much of the fear is attributed to the number of possible risks and complications which the expecting mother is vulnerable to all through her pregnancy and some of the common health problems which are known to occur during pregnancy are high blood pressure, extreme weight gain, nausea, mood swings and an overwhelming feeling of fatigue. It is with the intention of overcoming these health problems that the concept of yoga and pregnancy evolved so that the women who indulged in this form of exercise not only enjoyed good health and focus through their tenure but also reverted back into their original shape soon after the delivery.
The course of yoga and pregnancy features a number of techniques which should be performed regularly through all the three trimesters and some of these yogic techniques are mentioned as follows:
- Tadasana or the mountain pose which is a standing yoga posture and is so named because it is strongly reminiscent of the immovable stability of the mountains. On practicing this asana regularly, the practitioner is likely to experience the peace of mind associated with stillness, strength and relaxed power all of which relieve the anxiety to a considerable extent.
- Trikonasana or the triangle pose which symbolizes the divine principle and hence is practiced for meditation at the end of every basic session.
- The warrior pose entails the stretching of arms and legs due to which its regular practices enhances the stamina and improves the balance and concentration of the practitioner. However, pregnancies which are fraught with high blood pressure and severe neck problems must restrain from practicing this posture.
- The standing side stretch pose entails the formation of a simple stretching posture in which one line of energy reaches upwards from the belly and outward through the arm and the second line travels downwards through the legs.
- Virasana or the hero pose is one of the most fundamental sitting postures which strengthens the arches of the feet, stretches the ankles and improves the overall posture.
- The fish yoga pose is recommended to pregnant women since it improves the flexibility of the spine apart from relieving the stiffness of neck and shoulder muscles.
- Bidalasana or the cat pose assists in building the co-ordination of movement and breathing both of which form the basis of yoga for pregnant women.
- The tree yoga pose strengthens the thigh, calves, ankles and back of the practitioner and also helps to improve the overall balance and concentration.
- Marichyasana or the sage twist yoga pose is a slightly complex asana to be performed during pregnancy and although it greatly benefits the spine or the abdominal organs, it should be performed only in the presence of an experienced instructor.
- Shavasana or the corpse pose is a classic relaxation pose in which one needs to lie down on one’s back and learn the ultimate relaxation technique.