Pregnancy is a wonderful stage in the female nature, and birth is a sacred cosmic moment, is the culmination of this experience. The mother’s body at the time of birth is the gate that opens like a pass. Until then the body has gone through many phases in which changes continuously in order to accommodate the greatest miracle of human creativity in development.
During pregnancy in a woman’s body have been a lot of changes as well as the hormonal cycle thus presents itself, so a variety of symptoms are appearing. The breasts grow and hurt, the pan becomes flexible and expands causing severe pain and discomfort in the middle. The nausea of the first quarter due to those hormones that help in the above changes in the body of the pregnant woman, and frequent urination is the result of the fast paced movement, so that the embryo is nourished by the abundant elements it needs.
Surveys have studied the efficacy of yoga in relation to pregnancy outcome, have shown that an integrated yoga exercise during pregnancy is safe.
Specifically Pregnancy Yoga does:
a) improves fetal weight,
b) reduces the likelihood of premature delivery,
c) reduce the incidence of intrauterine fetal growth (IUGR) whether alone or associated with hypertension and
d) presented additional complications during pregnancy.
Yoga has five important tools if used and combined to offer a pregnant woman a normal and painless as possible confinement in a relaxed and enjoyable pregnancy. Many specific exercises can relieve discomfort from the pregnant and back in the respiratory system as well as dozens of other problems that may arise during pregnancy. Moreover, yoga benefits the very physiology and mental development of the fetus. These tools serve this purpose are:
Yoga can provide relief to all physical problems and ensure the best possible pregnancy and childbirth, whatever is the present condition of the pregnant body. The required attention to the body and its needs, and awareness of the incredible potential and power are two things that are possible with yoga, throughout pregnancy. This yoga can also restore the body to its original state, and even cure various problems that can occur after childbirth, as it is highly therapeutic and repairs the hormonal cycle in admirable degree.
However, pregnancy is not a good time for a woman to start to practice difficult asanas that require great flexibility and cause internal changes in the body. (The techniques of yoga cause a massage inside the body before pregnancy can cure various body functions, but during pregnancy can cause discomfort or inconvenience).
Below we quote exercises and tips for each trimester of pregnancy applicable at every level. For the beginner it is appropriate to simple stretches. The more advanced yogi can practice a few asanas and beneficial to the Sun Salutations variations. Imposed some modifications to existing program if pregnant already exercised . In this case, if we talk about a pregnant yogi, some exercises should be avoided, depending on the trimester of pregnancy, others even changed a few special exercises, again depending on the quarter, can be incorporated into daily practice. So a renewal of the staff training program based on the needs of pregnancy is essential.
The stretching asanas help the spine. Many women due to the weight of advanced pregnancy and breastfeeding later, may have a curved back so hang in front of the shoulders and the spine has a tendency to hunch. Specific exercises and stretches for pregnancy helps the spine to remain correct and prevent these symptoms, which occurs at the ends of the first time baby care and breastfeeding. Most dynamic asanas can be incorporated in the practice of the fourth month of pregnancy but then again with conversions.
The standing yoga poses revitalize, strengthen the body, open the chest and abdominal area, stretching the spine. They balance and grounding and strengthen the spirit. Also strengthen the abdominal muscles and help the middle. For most pregnant women 10 to 20 seconds are enough to hold each posture. Also there should be exercises that stretch far beyond the abdomen.
Rotary also standing poses are not recommended after the third month of pregnancy. The proposed sitting on the spine and also to relieve pain in the pelvic area, others suggested asanas are postures with variations in wall mounting. In detail:
Q1: For the first trimester of pregnancy is important to do gentle stretching exercises that help the spine. It is not our primary goal to make the right asanas, in particular should have good contact with our body. The Child Pose (Balasana) can relieve the nausea of the first quarter. In many cases the lying postures aggravate nausea and help those that are more upright postures. It is important to include exercises for the shoulder-width apart, chest and breast. Eg making only knitting in hand Garudasana (eangle pose-tion of the eagle) or whole stop aids or without.
Appropriate asana is also the stop of the Mountain Pose (Tadasana) stretches with variations like hand side and the Tree Pose with or without aids. Is the ideal Malasana (squatting). The front is excellent Uttanasana decline relieves the spine, pelvis, neck and legs. Gentle seated rotations help the spine eg the shift in the mild Parivrtta Sukhasana (seated rotational stop) and Pasva Upavista Konasana (lateral stretching) may be beneficial for constipation that occurs during pregnancy.
A helping asana is also the Cat (Cat Stretch Pose). The lying stops supporting leg on the wall helps blood circulation and relieve the pelvis. Such exercises are to support the butterfly leg on the wall and Malasana with paws on the wall. Always use devices (pillows, etc.) where necessary. In asanas like lying on Shoulder Pose (Kandharasana) and Supta Udarakarshanasana (Sleeping Abdominal stretch Pose) where nausea is not triggered, these asanas relief back and pelvis.
While in the first quarter a yoga teacher or practitioner time already pregnant does not feel the need to make modifications to the program, there are many women who interrupt their yoga in the first quarter especially in cases where the bleeding, and the fetus has not stabilized satisfactorily.
Below, I will cite cases in which the yoga is contraindicated. So how much attention will tilt or twist or stretch the body throughout the exercise always depends on the flexibility and capabilities of the body of each pregnant woman and always avoided anything that goes beyond these capabilities. During pregnancy, your body produces relaxine (relaxin) a hormone that causes relaxation and this means increasing the flexibility of the body. Thus the observation of the limits of the body is incredibly important throughout the exercises.
Q2: The second quarter is the time to avoid any exercises that put pressure on the abdominal area. In all the stops where we bend the body forward extend the legs to make space necessary for the growing belly. All stops made in the first quarter and repeated here by incorporating this variation where appropriate. Now the rotational exercises reduced or no practice at all or milder. The balance exercises such as the Tree (tree pose) made with caution as the body center of gravity changes. However these standing poses are good for preventing varicose veins and calm the flow of energy. As time passes and the increased flexibility comes the need to persist in the body a little more on stretching postures, always with care. Moreover, now that increasing external changes of the body is important but the body and skin elasticity and obtain good blood circulation to prevent possible outbreaks as cellulite, stretch marks, neuralgia, which is common in pregnancy and later. The emphasis is therefore on all exercises with lying leg lift up to support the wall Virarita Karani with changes in the positions of the feet. More advanced practitioners perform Mild Candle (Easy Sarvangasana) with support legs on the wall.
Q3: The third quarter is mainly pissed stops are not allowed any physical posture compresses the abdomen. Generally in this quarter is the practice of substituting a milder much physical activity with pranayamas, mudras, meditation, deep ralaxation.Yoga exercises that help in this quarter is Malasana with a lunge or wall mounting. Extremely helpful are the moves that open shoulders (shoulder ratations) the sternum and chest and relax the area and neck from sitting or standing. From a sitting position can be performed and movements of the ankles (ankle crank) and circular point-flex. This enhances the perfusion of the limbs and relieves swelling gotten worse in recent months.
The techniques of breathing filled the body with oxygen needed by the fetus, and can help the pain of childbirth. The retention of breath should not be done during pregnancy. However small pauses a few seconds is perfectly safe. So with great grip pranayamas (andar kumbaka, bahir kumbaka) as Nadi Sondana Pranayama is not recommended. The techniques of “yogic breathing” and methods of control of energy are some of the key techniques that the pranayamas offer to the mother . During pregnancy, the proper breathing and control of Prana (energy) are equally important for the fetus just as the food provided to him. The mother is responsible for providing baby high quality of oxygen and energy (prana) through the air she breathes. A mother who breathes correctly is an ideal source of life for the fetus. So the excellent performance of pranayamas provide not only being in pregnancy but prevent the emotional intensity and load during labor, reducing anxiety, stress and help serve a vaginal birth without complications with complete control.
The pranayamas may be performed by an asana that a pregnant woman feels comfortable. Proposed approach is supta Baddha Konasana with aids (pillows, blankets, blocks for body parts that are required). The eyes are closed and the palms facing upwards. This asana helps the resignation of the deep body relaxation time is important for breathing. Alternative position of the hands are on her abdomen where there is the reaction of the fetus. Pranayamas suited is the Ujjayi Pranayama and Viloma. The Ujjayi Pranayama focuses on the flow of inhalation and exhalation in the body. Breathing only runs from the nose and mouth closed. Breathing is important because it lengthens the spine making space for the baby, relax the area around the basin, gives a massage to internal organs by limiting the average discomfort and constipation. And with Viloma Pranayama the woman is breathing only through her nose. This technique helps control breathing and energy in the body. It has a small grip which last as long as the pleasant feeling pregnant. At the beginning of this breathing exercise can be what breaks are required.
At this point it is important to remember that breathing is important during pregnancy only performing techniques. Throughout the course of asanas physical exercise should be combined with breathing. Where is the preparation of the inhaling and execution of asana is expired. Breathing is important to take the pregnant woman with a good and pleasant flow to the body and 9 months of pregnancy and throughout her life. There is no yoga pranayamas and life without breath.
The psychosomatic nature of these gestures and locks provide stimulation to the woman and derivatives instruments.
Each point on the palm and fingers and has a reflection at some point of the rest of the body or brain, and encompasses behaviors and emotions. Mudras are also used during the asanas help the correct flow of energy produced in the performance of physical poses, during meditation or by themselves a comfortable yogic posture. Most Mudras are safe for pregnancy, but there are some that are proposed in conjunction with asanas or without example:
1. Angali Mudra / Namaste (palms a United front of the heart) – Tadasana / Malasana / Utkasana / Vrksasana / Virabhadrasana I & II
2. Jioni Mudra / Life or Die (twined fingers indicators united front to extend) – Virabhadrasana I-II / Tadasana with an area of high hands and side.
3. Gyan Mudra (thumb and index finger together to form a circle fingertips and the other three fingers are joined and stretch.) – Lotus / Half Lotus
For Bandhas (Uddyana / Mula / Jalandhara / Maha)-locks during pregnancy can be just as beneficial for the control and increased energy to specific areas of the body. However, it is observed that the contractions and hold (pressure) on the pelvic floor and abdomen can be extremely dangerous. This should always be performed by a specialized teacher and as a midwife or doctor consented.
During pregnancy is often the need for psychological support that is affected by the disturbed hormonal cycle. Through meditation or visualization or through deep relaxation provides all the necessary emotional and intellectual skills that help the mother to ensure the mental health of her baby and herself. Meditation and relaxation can be a powerful remedy for whatever arises. Running everything from a comfortable posture (sitting or lying down), in a quiet environment at room temperature as the body sheds the relaxation of the heart pulse and can be cool. If necessary use devices (blankets, pillows).
There are many kinds of meditation that can be used for different purposes and results. The visualization and deep relaxation are some of those recommended in pregnancy for emotional and psychological relief. A simple visualization (guided or not) is a favorite landscape in which we visit to rest and get in touch with our higher nature, loved ones, even with the fetus. Also a technique of deep relaxation (Yoga Nidra) is essential as it heals psychology and allows the body deep rest.
Through ASANAS / PRANAYAMAS / MUDRAS / MEDITATION / DEEP RELAXATION pregnant finds a source of strength that helps her to feel efficient, helpful, and filled and prepared mentally and physically for the demands of labor. Also learn how to concetrate , how to calm the mind and how to relax, to “hear” her body and respect its limits, bringing harmony to all levels (physical, psychosynaisthimatiko, energy). At the time of relaxation and the (guided) visioning send positive emotions, thoughts, love and light in uterus and fetus.
Exercise in pregnancy should be undertaken only by qualified teachers with the main obstetrics (midwives or gynecologists) or yoga teachers who have attended a specialized training program prenatal yoga and have credentials.
The following contraindications relates generally to exercise during pregnancy, not only yoga. The yoga, according to research done could help welcome a hypertensive pregnant and giving birth to a twins or triplets making simple and easy asanas that will help her feel good about her body. Absolute contraindications are
● Established heart disease
● Premature rupture of membranes (breaking of “water”)
● Risk of preterm birth
● Cervical Insufficiency
● precursor placenta
● 3-a history of miscarriage
● twin or triplet pregnancy
● Charge intrauterine growth
● Hypertensive disease of pregnancy
● Vaginal bleeding
Exercise should be stopped immediately if: headache and visual disturbances, fluid secretion from the vagina (possible rupture of amniotic membranes), vaginal bleeding, abdominal pain, dizziness, shortness of breath, discomfort, tachycardia.