Yoga is an ancient Indian form of exercise with an holistic approach, meaning it tackles a person’s well being as a whole mind and body unlike other forms of exercise.Yoga during pregnancy is a great way to ensure you have a comfortable delivery.Yoga can help women get through their pregnancy with minimal discomfort. It also helps the birth and post-delivery stages.1. Bhadrasana.
Word “Bhadra” means “gracious” or “auspicious”.Bhadraasna is a posture that is considered as destroyer of diseases.
- Sit in Vajrasana posture.(See Attatched picture)
- Keep the knees as wide apart as possible such that the soles of the feet should support the buttock.
- Keeping the back and neck erect, hold the big toes with hands from the back.
- Close the eyes and concentrate on breathing. Hold on for few seconds and return to the original position.
- Prevents prostrate enlargement
- Tones up genital organs
- Strengthens muscles of legs
- Eases Child birth
- Keep Urogenital System in good condition
“Tada” in Sanskrit means Mountain, hence the translation of mountain pose.
- Stand with the feet together.
- Lock the fingers and keep your hands on the head.
- Now inhale and raise your hands over the head and stand on the toes.
- Stretch well.
- Keep the posture as long as possible holding breath
- Exhale, come back slowly to the start position
- Repeat the technique 5 times
- Relieves stress from the back.
- Relieves pressure from the spinal nerves.
- Helps in increasing height.
Word utkata the term utkatasana means a powerful pose. The power refers to life energy present within and around a person. Utkatasana teaches the way to illuminate the inner energy.
- Stand straight in Tadasana (tree pose)
- Inhale while stretching your arms forward.
- Exhale bending your knees with thighs as nearly parallel to the floor and keeping spine, chest head, and arms in line.
- Hold as a static pose for four to eight breaths.
- To Recover reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides.
- This Asana strengthens ankles, thighs, calves, and spine and shapes the lower muscles.
- It helps to reduce excessive body fat specially it Cuts fat pocket under butt.
- It also relieves menstrual cramping.
- It is useful in conditions like joint pain and arthritis.
- It also improves immune system
- It works on liver, intestines and pancreas also.
Paschim means west and Uttana means intense stretching.In this Asana Posterior position of the body is fully stretched
- Start in Staff Pose. Bring your arms up over your head.
- Inhale deeply and feel your spine stretch.
- Exhale and bring your arms and upper body forward.
- As you inhale, extend your spine. On the exhale, move deeper into the forward bend.
- Don’t round your back, treat the neck as a natural extension of your spine, and take hold of your ankles or shins.
- Hold for 1 to 3 minutes.
- Leave the pose by lifting the torso on an inhale and lifting your arms back above your head.
- Tones up the abdominal organs and keeps them free from sluggishness
- Tones the kidney
- Improves digestion
- Reduces excess weight around the belly
- Extra stretch given to the pelvic region more oxygenated blood is supplied and the gonads receive sufficient nutrition
- Helps to cure impotency and is also useful for sex control
- Helps in spiritual attainment