1 Yogic Asanas: The following Yogic asanas must be included in your prenatal training routine: • Griva Sakti or Neck Rolls • Netra Sakti or Eye Exercises • Skanda Hhiya Sakti or Shoulder Exercises • Gulpha Sakti or Ankle Rolls • Jathara Parvritti or Torso Side Bends • Setubandh Asana or Bridge Pose • Purvottan Asana or Inclined Plane • Matsyasana or the Fish Pose • Baddhakon Asana or the Butterfly Pose • Paschimottan Asana or the Forward Bend • Salabhasana or Locust Pose • Ustrasana or Camel Pose • Tadasana or Balancing Pose • Padahasthasana or the Standing Forward Bend Pose • Chandrasana or Moon Pose • Trikonasana or Triangle Pose • Virabhadrasana or Warrior pose • Squat Post or the Uttanasana • Ardh Matsyendrasana or Half Spinal Twist
Do not overstrain yourself while doing these asanas. Repeat each asanas for 2 to 4 times and spend only five to ten seconds on the holding asanas.
2. Pranayama: During pregnancy you must understand that you are breathing for two of you. Pranayama will help you in consciously regulating your breath. The following pranayamas helps in improving the nervous system and improves emotional stability.
• Nadi Shodhan or Alternate Nostril Breathing • Ujjayi Pranayama
You can even practice meditation in Yoga Nindra or Relaxation. Lie down in the Balasana Position, use pillows to make yourself comfortable. Center your attention on the breath going in or out of your nostrils and deep into your body. You can stay in this position for as long as you feel comfortable. Many women are so relaxed in this position that they fall asleep; hence, you can practice it right before your sleeping time and fall asleep in the same position.
Note: Please consult your obstetrician before starting with the prenatal yoga.
1 Yogic Asanas: The following Yogic asanas must be included in your prenatal training routine:
• Griva Sakti or Neck Rolls
• Netra Sakti or Eye Exercises
• Skanda Hhiya Sakti or Shoulder Exercises
• Gulpha Sakti or Ankle Rolls
• Jathara Parvritti or Torso Side Bends
• Setubandh Asana or Bridge Pose
• Purvottan Asana or Inclined Plane
• Matsyasana or the Fish Pose
• Baddhakon Asana or the Butterfly Pose
• Paschimottan Asana or the Forward Bend
• Salabhasana or Locust Pose
• Ustrasana or Camel Pose
• Tadasana or Balancing Pose
• Padahasthasana or the Standing Forward Bend Pose
• Chandrasana or Moon Pose
• Trikonasana or Triangle Pose
• Virabhadrasana or Warrior pose
• Squat Post or the Uttanasana
• Ardh Matsyendrasana or Half Spinal Twist
Do not overstrain yourself while doing these asanas. Repeat each asanas for 2 to 4 times and spend only five to ten seconds on the holding asanas.
2. Pranayama:
During pregnancy you must understand that you are breathing for two of you. Pranayama will help you in consciously regulating your breath. The following pranayamas helps in improving the nervous system and improves emotional stability.
• Nadi Shodhan or Alternate Nostril Breathing
• Ujjayi Pranayama
You can even practice meditation in Yoga Nindra or Relaxation. Lie down in the Balasana Position, use pillows to make yourself comfortable. Center your attention on the breath going in or out of your nostrils and deep into your body. You can stay in this position for as long as you feel comfortable. Many women are so relaxed in this position that they fall asleep; hence, you can practice it right before your sleeping time and fall asleep in the same position.
Note: Please consult your obstetrician before starting with the prenatal yoga.