Yoga for a Healthy Pregnancy - Prenatal Yoga

Yoga can be a great way to make your way thru a healthy pregnancy. Helping yourself & and growing baby (within you). It is also a good way to spend time with yourself & to show your baby, U Care !!

Generally very gentle postures are practiced for yoga, so as not to make things difficult in the future. You must also take special care for a healthy and enjoyable yoga practice.

Here are a few tools that can be practiced during your initial pregnancy i.e. 1st 3 months:

1. Pranayama / Breathing Exercises
Practicing breathing exercises help & ensure a healthy supply of oxygen for you and your unborn.

2. Mudras for Meditation

Gyan Mudra
This is done by joining the tips of the index finger and thumb and keep the other 3 fingers stretched and joined.


Shoonya Mudra
This is done by Pressing the middle finger on the base of the thumb and keep the thumb on middle finger, keeping the other three fingers straight.


Apaan Mudra
This is done by joining the tip of the thumb with the tip of middle and ring finger, keeping the other fingers straight.


Prana Mudra
This is done by joining the tip of the thumb with tip of little and ring finger and keeping the other two fingers straight.


Vayu Mudra
This is done by pressing the index finger on the base of thumb and keep the thumb on the index finger and letting the other fingers be straight.


Prithvi Mudra
Do this by joining the tip of the thumb and ring finger.


Varun Mudra
Do this by join the tip of the thumb and little finger.


Surya Mudra
Do this by putting the tip of ring finger at the base of thumb and thumb pressing finger gently.


Ling Mudra
Do this by Interlocking the fingers of both hands together, keep the left thumb up (encircled by right thumb and index finger).


Note: You must always exercise these asanas, by keeping your basic health in check; Incase your health practitioner has warned you not to do any exercise / asana, you must always abide by the same. We would not be responsible for any physical injury caused due to your not following your doctor's advise.

Yoga for Getting Pregnant

Yoga and Meditation have proved to be the best medication if you are expecting to be pregnant. Here are a few of the yoga asanas that would help you in the process of fertilization / getting pregnant. Stress plays an important factor in fertility. Yoga has been proven to reduce the production of stress hormones which hamper conception.

Supta Baddhakonasana or Uptavistakonasana
These help to soften the belly & pelvis areas.

Steps for Baddhakonasana:
1. Lie on your back, legs and arms straight, palms up.
2. Bend left knee and place foot on floor, then do the same with right knee and foot.
3. Lower knees away from each other toward floor, bring soles of feet together, sweep arms until they’re overhead.
4. Hold for 5 to 10 breaths.
5. Bring knees upright, sweep arms back down toward sides of the body.




Sarvangasana
This asana helps to compress the thyroid. Because the balance of hormones affects fertility as well as the regular menstruation, this asana, helps to regulate hormones in the body.

Steps for Sarvangasana:
1. Lie with back on the floor, feet flat on the floor about hip-width apart, arms along sides of the body, palms up.
2. Bend knees in toward chest.
3. Roll hips up and over until legs straighten and toes come to the floor behind the head.
4. Place hands on low back for support, fingertips face up.
5. Lift right leg toward the ceiling.
6. Lift leg toward the ceiling.
7. Press (straight) legs into each other.
8. Hold for 3 to 5 breaths.
9. Keeping legs straight, lower legs at the same time behind the head until toes touch the floor.
10. Lower hands to the floor, palms up.
11. Roll back to the floor till hips reach the floor.
12. Bend knees, place feet on floor.




Halasana
This asana also, like Sarvangasana, helps to regulate hormones in the body.

Steps for Halasana
1. Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched alongside the body, palms press into the floor.
2. Bring knees in toward chest
3. Extend legs back over your head so the balls of the feet come to the floor behind you.
4. Clasp the hands together in front of you and straighten arms along the floor.
5. Hold for 3 to 5 breaths.
6. Bend the knees, placing the right knee next to the right ear and the left knee next to the left ear.
7. Release the hands and sweep them out and up, so hands rest next to the feet, palms up.
8. Hold for 3 to 5 breaths.
9. Slowly roll the shoulders and back down to the mat, til hips and feet come back to the floor in their original position



Note: You must always exercise these asanas, by keeping your basic health in check; Incase your health practitioner has warned you not to do any exercise / asana, you must always abide by the same. We would not be responsible for any physical injury caused due to your not following your doctor's advise.