Posts Tagged ‘pregnancy yoga ebook’

 How to begin with Yoga – What is the right way to start Yoga

Yoga needs attitude – a very positive and fun-loving demeanor. A calm, secluded area in your house and some loose fitting clothes, like tracks or stretch pants along with a healthy balance diet (also known as static food) prepares you immensely in your Yoga exercises. Yoga practices must be done keeping a four hour gap between your meals and you can do them by lying down on a mat, with a pillow and blanket if needed. There are innumerable yoga information options available in the markets and if you wish to know more about the Basic Yoga Postures or Asana, you can avail it by purchasing ad Introduction to Yoga cards, DVD or videos or else get them from this website too.

What outfit to adorn and food-habits to take of while doing Yoga:

Yoga is very convenient and can be done by people of all ages; also it can be done almost anywhere, without any specific equipment. In case, you want to join a studio, always look for one that maintains cleanliness, has quietude and good-ventilation as well as is free from any kind of distractions. You can sleep on a mat, or use a blanket or towel as support while doing sitting or lying-down postures. Wear something comfortable and loose such as leotards, sweat pants or shorts. You can also put-on socks or soft-shoes while doing yoga, but more often traditional yoga practices are done bare-footed. 15 minutes before you begin with your yoga regimen it is vital for you to clean your nostrils and throat, empty your stomach and drink a warm glass of water. Ideally yoga practices should be done on an empty stomach or an hour or two after meals. In case you feel hungry, have a glass of juice, an energy bar or some fruits an hour prior to your class, so that you do not feel hungry during the practice session.

What is the time-duration of the Yoga practices?

Yoga practices done in early-mornings are the best way to reenergize and rejuvenate your body and mind. Yoga Breathing and Meditation Exercises done at night are beneficial as they induce good, deep slumber. Like other exercises, yoga should start with warm-ups and simple postures and then gradually take up more difficult poses as your body should be conditioned for it by that time. Remember not to overdo it and exert yourself. If you feel tired or some strain, take a break and rest awhile. Time duration of yoga exercises is flexible form 15 minutes to more, depending upon your body’s comfort level. They need not be lengthy or cumbersome. Do make sure you do it regularly though and also add 15 minutes of Meditation and breathing exercises as they will help immensely and give excellent results.

Props for Yoga Practices:

As stated above, you do not need any specific equipment or prop for practicing yoga as it’s too simple and convenient. You just need to have good focus and a positive attitude and healthy approach towards your lifestyle. Of course there are some yoga props that are available and using them can assist you in supporting your postures, maintain balance and alignment. More so, these props also lessen the stress and provide support to your muscles, so that you give minimal effort to a posture and save energy levels too. Old-aged people or people suffering from ailments can benefit by using these props as they aid them in achieving deeper poses and the required support to execute those poses.

Some common yoga props are as follows:-

• chair with arm rests
• strap or belt
• wooden or foam block or a phone book
• non-slip mat
• cotton or wool blanket

Precautionary Measures with Yoga practices:

Yoga is one of the safest, easiest and best exercises during pregnancy. This is a natural method that prepares pregnant women for motherhood and childbirth. When you practice yoga diligently it ensures better strength, vitality for your growing body and also aligns your body with smooth and graceful movements. At the same time it ensures and develops positive thoughts, awareness, acceptance of the surroundings, peace, and tranquility and harmonizes all family members too. Yoga teaches excellent breathing and relaxation methods that you can use during pains and labor-time thus, reducing feelings of unease and stiffness in your upper and lower back which is a common pain endured by most pregnant women due to the baby’s weight.

It is recommended to find an instructor who understands the needs of a pregnant body. Prenatal yoga classes assist you and teach you safe practices during all stages of pregnancy. More so, always consult your doctor or midwife if yoga will be beneficial for you or not. In some cases, if a pregnant woman suffers from high blood pressure, or has any other pregnancy-related complications, it is vital to get your doctors go-ahead before starting or continuing the yoga sessions.

Once you are in your third trimester, you may find prenatal yoga more tiring than you did in your second trimester. This could be because of your growing belly and heaviness. Normal routine things like tying your own shoe-laces, walking up the stairs or turning over in bed may not seem that normal anymore, in fact it could all feel even more awkward than before. Thus, you can now lighten up with your yoga poses, especially ones that compress the belly, but that does not mean you have to stop doing it at all. You can do prenatal yoga as long as you feel up to it and do take extra precaution when you near your due date.

Working women may not have a chance to take up prenatal yoga exercises until after their maternity leave. They need not to worry as they too can do some light, gentle yoga postures and stretches.

Modification of your yoga postures is a must in your third trimester as it may not be possible for you to deeply take a pose. Again you can just relax and use some assistance like props such as a block or chair. Make sure to balance your legs to hip-width distance to adjust your swollen belly. Of course, because of your growing belly, you will feel the shift of center of gravity, so take care and slowly go in and out of a posture. Avoid postures that need your knees to be higher than your pelvis during the last two months of your pregnancy. This could make it difficult to balance your baby’s position in the uterus. By the third trimester you should have made a special bond with your baby growing inside, so while you do your poses, intuitively work-upon the needs of your child and your body.

Being Mentally Prepared:

Yoga not only helps you at a physical level, but also prepares you at a mental level wherein you are ready for childbirth. This is because yoga teaches you to listen to your body as well as to be less anticipating during childbirth. All of this is done by paying attention in your breathing techniques, like taking long deep breaths through the nose and exhaling through the mouth.

Adaptations during Third Trimester:

It is recommended to decrease the count of inversions when you are nearing 36 weeks of pregnancy. Avoid any poses that may alter the baby’s position in the wrong way as by this time the baby will be moving into the birth position. Unless your baby is breech you should avoid with exercises like Bridge Pose and Legs Up the Wall  as these postures can help the baby to turn. Added to that poses that are done on all fours also aid in turning a breach child. Squats are considered to be safe until the end of your pregnancy, except if there is a risk of pre-term labor. Downward Dogs pose is a mild inversion, substituting hands and knees pose which may be avoided as well.

Normal Precautionary Measures:

Throughout your pregnancy, the body triggers a hormone called relaxin, which softens your inflexible parts (like bones and ligaments) to make space and accommodate the baby and prepare for child birth too. However, overstretching can make the softened ligaments very vulnerable, so you should avoid going deeper into a posture unless you are accustomed to it, as overstretching the ligament could lead to severe injuries that may not heal easily. Last but not the least; be especially watchful of your knees too.

Once you enter your second trimester, it’s the glorious time for your prenatal yoga. It is possible that you have overcome your morning sickness symptoms (or may do so very soon) and you are feeling your belly grow. However, this hasn’t put any restrictions on your body movements.

Moreover, by this time, majority of the pregnant women are at peace with their pregnancy. If your tummy isn’t showing yet or you do not wish to talk about it to everyone, you need to inform your prenatal yoga teacher about your stage so that he/she can schedule your practice sessions accordingly to your body’s requirements.

In case, by the second trimester if you haven’t already started doing yoga, it is advisable for you start it immediately as this is the right time for you to do so.

Morning sickness is symptom common with all pregnant women. It more often goes away in the second trimester stage so that you can very comfortably practice yoga. Also, avoid practicing yoga on an empty stomach. While doing yoga, if incase you feel dehydrated or experience any uterine contractions, consume water in small quantities and eat some light snacks. As per your body’s needs, you ought to modify your yoga postures.

Home Practitioners:

Home Practitioners: You need to get a prenatal yoga video or yoga cards if you plan to do it from home. In case you are planning your own sequences, start with integrating the adaptations given on the next page. Prenatal Sun Salutations should also be practiced simultaneously.

Recommended Poses: All fours positions such as Cat – Cow assist to get the baby into the favorable birth position, i.e., head downwards and back to your belly.

Hip openers such as Pigeon, Warrior II, Baddha Konasana and Triangle will aid in creating a flexibility and suppleness that ensures easy childbirth.

In the initial 3 months of your pregnancy, there are going to be some very important changes in your body. While doing your yoga postures, you will begin to feel the differences inside your body. It may not be as perceptive on your outer appearance, but surely, you will learn to listen to your body and its needs more intuitively, with the help of yoga. This is the very core of any yoga practices. There may be times when you may feel that you are attuned to your body needs and wants but learn to be more sensitive towards your body’s signals which it undoubtedly will give you. Doing so will help you get more familiar with your body and will lead you towards the perfect manner that will prepare you for childbirth.

Sometimes in the initial stages, i.e. the first trimester, some women wish to maintain privacy and not discuss their pregnancies with people. However, it is imperative to talk about it with your yoga instructor so that he/she can plan your exercises keeping your pregnancy in mind.

If you are a beginner, prenatal yoga classes conducted at your local yoga studio is the best place to go and start with your exercises. Initially you need to do low impact forms of exercises as they ought to be very beneficial for you. Incase you are suffering from morning sickness or are feeling uneasy, it is recommended to let the feelings subside a little, which should happen by the second trimester, and only then you start with the yoga regimen.

Moreover, at times in spite of not having morning sickness you may still feel exertion in your yoga sessions or it could also be possible that you may find the prenatal sessions equally slow. The best solution is to schedule your classes as per your mood and body needs for a particular day. Regular yoga practices can be combined with your normal exercises as it will be beneficial for your growing body. Just follow your yoga teacher’s instructions and do your day-to-day yoga as per your exercise chart.

Practicing yoga in the first trimester is your prerogative. But, it is advisable if you’ve had a high-risk pregnancy or miscarriage, to start with your yoga regimen until after the start of your second trimester.

Practicing Prenatal Yoga during pregnancy helps both the mother & child stay healthy and happy

Practicing Yoga during pregnancy prepares you for childbirth and is very easy, safe and relaxing. Yoga helps pregnant women in the following ways:-

1. Keeps you physically fit and healthy.

2. Teaches powerful breathing techniques and relaxation methods to do during labor.

3. Helps in acquiring the right poise, posture and grace while carrying a grown belly.

4. Strengthens the birthing muscles.

5. Decreases back pains and you can even prevent leg cramps and stiffness.

During pregnancy, a woman’s body undergoes many changes and yoga can help you adjust to your body’s demands. Depending on how far advanced stage of pregnancy you are in, you can adjust the postures.

I thoroughly enjoyed practicing prenatal yoga during my pregnancy; especially the time when after the end of the practice session you are told to lie on your left side and unite with your child for awhile.

It’s this time when the instructor gives you encouragement to focus your attention on positive thoughts and affirmations concerning the birth of your child. This leads to an overall feel-good feeling about a happy, positive and relaxed birth time.

Pregnant women need to be strong enough to meet with the physicals demands of the body, the birth, labor and motherhood. Yoga undoubtedly ensures total relaxation of body, mind and soul during pregnancy. It helps the mind and body to de-stress and keeps you emotionally and physically composed. Though pregnancy is the most beautiful stage in a woman’s life, it also happens to be a time of rapidly occurring emotional upheavals due to hormonal changes and uneasiness. Working women find it equally more taxing. This is the time when you need nurturing and tranquility. Yoga can be one of the best alternatives to feel rejuvenated, reenergize and for your general well-being. More so, it also is a way of connecting to the baby growing inside you in an inexplicable way.

During pregnancy if women diligently practice yoga and related exercises, they most certainly enhance their physical as well as mental strength. Yoga is very safe and provides flexibility in the connective tissues and body muscles. Also, with the help of yoga, meditation and breathing exercises (Pranayama) women can improve their concentration levels and learn more about their growing body too. This makes you acutely aware of your surroundings so that you are more in-sync with your body’s needs and after the baby’s birth gives you better mental clarity and calmness too. All in all, doing yoga during pregnancy not only improves blood and oxygen circulation, gives more strength and vitality but also helps in the overall development of the child and mother.

It has been scientifically proven that Yoga can most certainly be beneficial during pregnancy. However, one needs to know the exact way of doing it.

Yoga encompasses 5 important tools for pregnancy which need to be followed religiously as this will improve your health and facilitate an effortless pregnancy for you.

Along with helping you to have a painless, easy and natural childbirth, yoga also enhances the overall growth of the foetus, especially the mental and physical aspects.

Every woman wants to make sure the baby is healthy and yoga most definitely helps in doing so.

The 5 important tools are as follows:

• Yoga asana – These postures work upon the pelvic muscles and reproductive organs to guarantee a smooth sailing and relaxed childbirth. To a certain extent, these asana also make sure the developing foetus is getting best nutrients and supply of blood.
• Pranayama or Breathing Exercises – Your overall body fitness during pregnancy depends on the adequate supply of oxygen you and the foetus receive. Therefore, with these ideal breathing exercises you can ensure the best life force for yourself and your baby.
• Mudras and Bandhas (Gestures & Locks) – A woman’s reproductive organs can have a powerful result with the psycho-physical stimulation of these locks and gestures.
• Meditation – Meditation is considered to be therapeutic and can assist you to reconcile with the deepest of conflicts, worries, apprehensions or neuroses, which are part and parcel of pregnancy. Meditating regularly can create an unbelievable awareness that can connect you with your baby on an inexplicable level.
• Deep & Complete Relaxation – For mental as well as physical relaxation and while preparing for childbirth, there is nothing that works better than Yoga Nidra (Yogic sleep).

1. During your first trimester it is inadvisable to lie flat on your stomach or back because the baby’s weight on your uterus can constricts a major vein and this can hamper the availability of oxygen to the baby.
2. Inverted postures performed during normal yoga sessions like shoulder stands and headstands, should be absolutely avoided.
3. It is important to understand your body and its needs and act accordingly. Thus, when you are doing yoga and need to change your pose, you could feel light-headed, particularly women suffering from low blood pressure. This happens due to the shift of the center of gravity because of a growing belly, so do not fret if some poses are tricky to balance.
4.  Pregnancy escalates the production of relaxing hormones, so that the uterus can expand and soften the connective tissue. Hence, you may have a feeling of suppleness and would want to stretch deeper into a pose. This is not advisable either as overdoing the exercises can lead to injuries to the body.
5. Abdominal poses and stretches should be avoided at all cost and incase of any giddiness or cramps, stop your exercises promptly, especially if your due date is close by.
6. If you encounter any fluid leakage or spotting, kindly consult your health care practitioner as in a few cases you could be asked to stop your yoga sessions.
7. You need to hold on to a pose for around 3 slow breaths, so understand your body and accordingly little by little increase the number of counts advised.
8. It is important to also make sure that you aren’t overdoing it or staining yourself. Hence, if you feel drained-out, slow down or even stop doing the exercises.
9. Do not rush into a pose and space-out, as you need to do the exercises keeping in mind that your belly is larger than it actually is.
10. You can become more attuned to your pregnant body by the time you come into your forth month and start feeling the baby’s movements inside of you. This is the time when you will have gained more weight on your belly as well.

The initial warm-up session for yoga is very easy and not at all time-consuming. The start-up session comprises of the following steps:

• Initial Warm Ups – It is necessary for your body to warm up and relax your spine, shoulder muscles, lower back and groin. Therefore, these warm up exercises cushion your body muscles for smoother transitions into different asana practices. Beginners are advised to do just the warm-ups in the initial stages.
• Standing Postures – these exercises help better your digestive system, increase blood circulation and weight loss. They facilitate clean coordination of the feet and body as they opens hips, gives more strength to your back and body movements as well as stretching your legs for better mobility.
• Sitting Postures – with the help of these postures you can balance your breathing and pranks and the transition from one asana to the other is done with more calm, rejuvenating you at the same time. Sitting poses provide stamina and flexibility to the spine and also help in getting shapely legs and buttocks.
• Twists – twisting loosens up your back muscles, relaxing your stiff spine and back-aches, as well as more suppleness in your shoulders. More so, it enhances blood circulation and body nutrients that are required in the body for strengthening the inter-vertebral discs.
• Supine and Prone Postures – help in flexibility of spine and relieve abdominal tensions. It also strengthens your legs, arms and back muscles and relax your groins and hips.
• Inverted and Balance Postures – Pregnant women need to be calm, relaxed and have quietude around them as this improves their concentration levels. These postures help you achieve this and by defying gravity, give you well-coordinated muscles, graceful and nimble motions at the same time make you feel fresher and rejuvenated.
• Backbends – these exercises can be very beneficial for the kidneys and the adrenal glands. It adds more suppleness to your spine and releases stress in your pelvic girdle, shoulder muscles and the front body.
• Finishing Postures – are utmost important for you, just like the warm-ups, they help in cooling down your body after practicing all the asana. Hence they are called cooling-down Yoga exercises as well.