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Pre-natal Yoga and Pregnancy

 

Pregnancy is the period in which a woman experiences a psychological & physiological change in the body. Every woman will experience this. Some will face some emotional distress during this period. It’s very important to make sure that the mother is relaxed and happy, only then the growing fetus inside the womb will be happy. The future depends on what we do today!!!

As we all know physiological and psychological changes will be there for every pregnant woman during each trimester. Yoga intervention during pregnancy is more beneficial than another physical exercise. Yoga gives both physical and mental relaxation for the mother and growing child.

Yoga can safely be done for pregnant ladies who are at high risk and prenatal issues like preeclampsia, gestational diabetes, thyroid problems, depression, lumbopelvic pain, etc and thereby providing a healthy pregnancy.

YOGA CHANGES THE JOURNEY OF MOTHER AND CHILD EMOTIONALLY AND PHYSICALLY!! THE RHYTHM OF LOVE, PEACE & TRUTH WITHIN YOU…….

What are the benefits of prenatal yoga?
Prenatal yoga is an exercise that encourages stretching, mental centering, and focused breathing.

Prenatal yoga can:
• Improve sleep
• Reduce stress and anxiety
• Increase the strength, flexibility of muscles needed for childbirth
• Decrease lower back pain, nausea, headaches, and shortness of breath
• Relaxes physically and mentally
• Enhances mental stability for the baby
• Improves the lung capacity of both mother & baby
• Improve blood circulation

Prenatal yoga should be handled carefully and be practiced only under the guidance of an expert. The yogic techniques need to be practiced according to the trimester.
• First trimester (First three months)
• Second trimester (Mid three months)
• Third trimester (Last three months)

Yoga at First trimester
The first trimester is mentioned as the first three months of pregnancy. It is considered a very crucial period. So, doctors recommend avoiding sudden jerky movements and heavy exercises. It is very important to take a rest during this period and relax mentally and physically. Let’s see some basic yogic techniques during the first trimester.
• Sukshma Vayama (Loosening Exercise)
• Pranayama (Breathing exercise)
• Relaxation techniques like DRT, QRT, IRT

Yoga at second trimester
The second trimester is defined as the mid-month ie 4th, 5th & 6th month of maternity. This period is considered the relaxation period for all pregnant women. In the first trimester, they will be facing morning sickness, mood fluctuations, etc. This period is for relaxation for all pregnant moms. Now they feel there is someone living inside them. Now it’s time for some mild yogic techniques. Let’s see some
• Mild side ward stretching without any pressure to the abdomen and back.
• Pranayama
• Some basic asanas

Yoga at third trimester
It’s the last three months of maternity i.e the 7th, 8th & 9th month. During this period the body is preparing for the labour and due to uterus expansion, there will be muscle pain in the thighs and back. Let’s see some yogic techniques.
• Pranayama
• Relaxation techniques
• Yoga Nidra
• Asanas including mild stretching

Precautions while doing Yogic Asanas

Remember to take medical consultation before starting yoga. Try only those asanas prescribed by the practitioner. Remember these points below and avoid the following while doing yoga during pregnancy.

  • Avoid strenuous exercises & stretching
  • Avoid a long time lying down in the supine position because it will cause a lack of oxygen supply and will result in shortness of breath.
  • Avoid sudden jerky movements and asanas
  • Avoid some breathing techniques like Kabalabhati and breathing retention or holding the breath.
  • Avoid all advanced asanas like head standing, shoulder standing, inverted postures
  • Do all the asanas under the guidance of doctors or any health experts.
  • Twisting asanas also should be avoided

 

References
www. Nualawoulfe. ie
www.mayoclinic.org
Images from parenting firstcry.com

How Yoga Helps To Improve Concentration And Focus

Yoga for concentration

 

Yoga the ancient art derived from the Sanskrit term “yuj” means ‘union’ or ‘merge’.Yogic science teaches us to get relaxed physically and mentally.Mental and physical health is equally important .Both should be equally maintained. Yoga is the science which teaches us about mental health equally proportional to physical health. A calm mind will be able to concentrate or focus much better. So concentration is very important in our day today life.

According to the Pathanjali yoga sutras concentration , dhyana defines as

“tatra pratyaya-ikatānatā dhyānam”

The meaning of the above sloga is uninterrupted flow (of the mind) towards the object  is contemplation. Dhyana is the continuous flow of cognition toward that object. Concentration is important while doing any sort of work. For students concentration is important for learning. To do our daliy work concentration is important. When concentration improves our self esteem and confidence will improve.

Attention deficit hyperactivity disorder (ADHD) increasingly affects our population as cell phones, TVs, tablets, laptops, and social media absorb our attention and distract us from being fully present in our day-to-day lives. Mostly ADHD is affecting with the growing children . It’s important check it priorly and start proper care and treatment for the children with ADHD. Another important disorder is dyslexia which is the learning disorder, difficulty in learning. Through meditation and yogic techniques pranayama we can improve the concentration and memory power.

Asanas the steady and comfortable postures for improving concentration

Vrikshasana

Benefits of vrikshasana

  • Improves concentration
  • Improves memory power
  • Improves flexibility
  • Promotes balance

Tadasana

 

Benefits of tadasana

  • Improves balance
  • Improves concentration
  • Improves blood circulation
  • Facilitates stretch to back

Garudasana

Benefits of Garudasana

  • Improves balance
  • Promotes focus
  • Improves self confidence

Natrajasna

Benefits of Natrajasna

  • Improves flexibility
  • Improves concentration
  • Improves body metabolism

Parvatasan

Benefits of Parvatasan

  • Improves memory power
  • Relaxes mind and body
  • Reduces stress and anxiety
  • Improves blood circulation

Things to note while yoga session

  • Consume food before or after 2 hrs
  • Keep a bottle filled with water aside to keep yourself hydrated
  • Drink water sip by sip
  • Do the yoga session in a ventilated space
  • Do the asanas under expert guidance.

Reference

Pathanjali yoga sutras

Asana mudra banda pranayama book