Yoga For Pregnancy



Yoga practice can help pregnant ladies by preparing their mind and body for labor and birth. The Yoga postures are gentle ways of keeping the body active and supple and minimize the common Pregnancy Symptoms like morning sickness, constipation, anemia, low level of Calcium in the body, fatigue etc..Yoga practice properly ensures normal delivery. The growth of baby before birth is proper.

Yoga helps in mentally relaxing a pregnant lady. This ensures proper growth of babies brain, thus, making a baby intelligent. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis.

Yoga Precautions During Pregnancy

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.

During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. Instead focus more on breathing and meditation.

It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion.

Yoga Poses During Pregnancy

The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.

Asanas

  • Mountain Pose
  • Parshv Chakr Asana I
  • Twisting standing
  • Belly Rotation
  • Pregnancy Squad
  • Shoulder Movements
  • Veerbhadr I, II
  • Trikonasana(not full only half)
  • Chair Pose
  • Butterfly
  • Cat Pose
  • Neck Movements
  • Vajrasana
  • Vakrasana I
  • Sukh asana
  • Padm asana
  • Swastik asana
  • Siddh asana
  • Ardh Halaasana
  • Shav asana
  • Standing Breathing Movements
  • Lying Down Breathing Movements

Pranayama

  • Surya Bhedna & Chandra Bhedna Pranayama
  • Nadi Shodhna I
  • Anu Loma Viloma
  • Ujjai
  • Shhetali
  • Shitkari
  • Bhramari

Meditation Techniques

  • Yog Nidra I, II
  • Cyclic Meditation
  • Vipassana Meditation
  • Nada Anusandhan
  • Kundalini Yoga
  • Reiki
  • Healing In Different Forms

Yoga Teachings During Pregnancy

In these classes, we will use yoga and meditation to balance hormones and emotions; clear out past experiences and nudge the mind to seek greater connection with the body. As a couple, we will prepare you to receive you baby with love and grace.

No prior yoga experience needed. Wear comfortable clothes and bring an open mind.

This course will prepare you for a safe, healthy birth using the Lamaze Healthy Birth Practices and the principles and breathing techniques of Yoga.

Up-to-date medical evidence is merged with holistic, natural practices to prepare you and your partner - body, mind and spirit, for the challenges and joys of childbirth.

This course is appropriate for those giving birth at home, at a birth center or in a hospital.

Course Topics Include:

  • Normal labor, birth and early postpartum
  • Positioning to facilitate the normal progress of labor and birth
  • Massage techniques to ease the pain of labor and to enhance relaxation
  • Comfort measures, such as hydrotherapy, the use of heat, cold and pressure
  • Relaxation skills to use during labor and after pregnancy to relieve stress
  • Labor support advice for the partner and the professional (doula)
  • Communication skills between the pregnant woman and her partner, and with members of the healthcare team
  • Problems that could occur during labor and birth
  • Guidance for the pregnant woman to make informed decisions about anesthesia and medical procedures
  • Breastfeeding and the early postpartum period

Parents will learn the Art of Infant Massage & be guided through instruction on how to massage their own babies. Parents and care givers bond with their babies during massage. Infant massage comforts and relaxes your baby. It gives them that skin to skin contact they crave. Massage helps them with digestion, gas, colic and sleep. It's fun and enjoyable for both parent and baby.

The Breastfeeding Essentials class will cover:

  • Positioning and Latch
  • Frequency and Duration of feedings
  • Signs that baby is getting enough
  • Resolving Hurdles and Challenges
  • Maternal Nutrition
  • Pumping, Storing, and Bottle-feeding
  • Breastfeeding beyond the first six weeks.
  • The benefits of breastfeeding
  • Preparation for breastfeeding
  • Anatomy and physiology of breastfeeding
  • Early feedings
  • The practical side of nursing bras, breastpads and other useful items

Food During Pregnancy

Follow a healthy eating plan

Healthy eating means eating a balanced diet and avoiding foods high in fat and sugar, such as cakes, biscuits, sweets. Your food needs to be an ideal mix of cereals, pulses, vegetables, fruits and dairy products. Aim for at least five portions for fruit and vegetables a day. You should eat a variety of foods from each of these food groups, while trying to conceive:

Cereals: Whole wheat, rice, unpolished jowar, bajra, nachni (ragi), bulgur wheat (dalia), whole wheat pasta, whole wheat bread, etc.

Pulses: Moong dal, toovar (arhar) dal, sprouted moong, lobhia beans, kabuli chana (chickpea), rajma, etc.

Vegetables: Leafy vegetables: Spinach (palak) , fenugreek leaves (methi) , lettuce, radish leaves (moolie) Others: carrots, beetroot, cucumber, french beans, cluster beans gavarfali.

Fruits and nuts: Pineapple, sweet lime, orange, guava etc. Dried fruits like almonds, cashew nuts, walnuts etc.

Dairy Products Milk, curd, cheese and paneer

You can also get the essential vitamins and minerals from the following foods:

  • Carbohydrates from foods such as bread, pasta, rice and potatoes.
  • Proteins from foods such as pulses, beans and lentils.
  • Dairy foods such as milk, cheese and yoghurt, which contain calcium.
  • Try to include soya and buckwheat (kootu), which are plant foods that offer all essential amino acids.
  • Kindly ensure that your diet is not deficient in Vitamin B12 and protein.
  • It helps your body to absorb iron if you have some food or drink containing vitamin C, such as fruit or vegetables, or a glass of fruit juice with any iron-rich meals. Try nibbling some Amla Indian gooseberry. It is a rich source of Vitamin C and iron.

Get lots of folic acid

Everyone could do with more folic acid, not just women -- this B vitamin has been linked to a lower incidence of heart attacks, strokes, cancer and diabetes. It also reduces a baby's risk of neural tube birth defects such as spina bifida (a serious congenital condition, which occurs when the tube around the central nervous system fails to close completely).

The average Indian diet is deficient in folates. Women who are trying to conceive (or who might become pregnant) are advised to increase their folic acid intake by taking a supplement of 0.4 milligrams (mg) daily -- also written as 400 micrograms (mcg). You should take this from the time you stop using contraception until the 12th week of pregnancy. Make sure that the supplement you use does not contain vitamin A .

It is recommended that any woman who has had a child with a neural tube defect should take a much higher dose -- 5mg a day. If you or your husband or an immediate relative has a neural tube defect you should also take 5mg of folic acid a day. This higher dose is also recommended if you are taking anti-epileptic drugs, have coeliac disease (gluten intolerance) or sickle cell disease.

In addition, it's wise to eat folate-rich foods such as dark green leafy vegetables for example, spinach, mustard greens (sarson), fenugreek (methi) or kale, citrus fruits, nuts, whole grains, brown rice, fortified breads and cereals.

Raise the folic acid levels in your body by eating:

  • Potatoes eaten with their skin
  • Vegetables like cluster beans, spinach, peas, broccoli, beetroot and lady finger
  • Cereals and pulses
  • Soyabean and its products, e.g. tofu and soya chunks
  • Nuts (almonds, cashewnuts and walnuts)

Cut back now on alcohol

Consuming alcohol or smoking is detrimental to your health and affects your chances of conceiving a baby. Even passive smoking can reduce your chances of conceiving. If you have stopped using contraception, there is a chance that you could already be pregnant -- it's better to be safe than sorry and avoid worrying later about how much you drank or smoked early in pregnancy.

Think ahead about caffeine

There is no consistent evidence to link caffeinated beverages (tea, coffee and colas) to fertility problems. However, it is advisable to cut down on coffee. Having more than 300 mg of caffeine per day has been linked to miscarriage and low birth weight. As part of your preparation for pregnancy you could start to wean yourself from caffeine in chocolate, cocoa, fizzy drinks and coffee so that you are used to a lower intake before you become pregnant. Substitute these with plenty of water, coconut water, skimmed milk, fresh fruit juices, nimbu paani etc.

Check how much you are consuming now - 300mg of caffeine is roughly equivalent to:

  • 3 mugs of instant coffee (100mg each)
  • 4 cups of instant coffee (75mg each)
  • 3 cups of brewed coffee (100mg each)
  • 6 cups of tea (50mg each)
  • 8 cans of cola (up to 40mg each)
  • 4 cans of "energy" drink (up to 80mg each)
  • 8 (50g) bars of plain chocolate (up to 50mg each). The caffeine content of milk chocolate is about half that of plain chocolate.

Keep in mind that the caffeine content of espressos, and coffees based on espressos, such as cappuccinos and lattes, can depend on the outlet. One study found that caffeine levels can range from 50mg per espresso at one chain to as much as 300mg per espresso in another.

What else to avoid

It is prudent for women who are trying to conceive to avoid the following as well:

  • Too much vitamin A. This means you should avoid eating liver and liver products such as pate and avoid taking supplements containing vitamin A or fish liver oil. You need some vitamin A, but if you have too much during pregnancy, this could harm your baby.
  • Avoid sea food and fish containing mercury, such as shark, swordfish and marlin. High levels of mercury can harm an unborn baby's developing nervous system.
  • Peanuts and peanut products, if your baby is at high-risk of developing an allergy to peanuts due to family history. If you, the baby's father, brothers or sisters have certain conditions such as hayfever, asthma and/or eczema then your baby may be at higher risk. You may wish to avoid eating peanuts and peanut products when you're trying to get pregnant.
  • Avoid unpastuerised milk and milk products.
  • Always wash vegetables and fruits thoroughly before eating them.

Your doctor can give you more information on the dos and don'ts when trying to conceive -- it's a good opportunity to make sure you are in tip-top physical condition for pregnancy too.