Advantages of Yoga
Yoga Asanas are really well-suited to pregnant woman because they produce
tremendous effect on woman’s health. Woman feels very comfortable while
performing the Asanas. Woman remains active throughout her pregnancy and she can
reduce the complications that can occur during labor period. besides
experiencing a smooth pregnancy period, she can restore her body shape very
quickly after the process of childbirth. Her chances of normal childbirth also
increase.
There are several advantages of performing yoga during pregnancy. Symptoms like
edema and cramping usually appear during the last month of pregnancy. But if she
is performing yoga regularly, she can drastically reduce the chances of
developing them. Yoga influences the position of the baby. The baby is suppose
to develop in a scalpel position and if a woman if unhealthy the baby may
develop in a breach or any wrong position. Yoga usually produces a massaging
effect on the abdomen and hence the appetite during this period increases. The
functions of the bowel also becomes smooth.
The energy levels in the body as well as mental energy level increases as the
metabolism rate becomes slower.
Some of the signs that are usually noticed in a woman during pregnancy are
vomiting, morning sickness, mood swings etc. all these symptoms can even
disappear when she regularly performs yoga.
When she performs yoga, the pelvis area opens to make the labor more easier. the
tension between the area of the cervix and birth canal reduces.
Yoga brings many advantages to the woman even after the process of childbirth.
She shall minimally face the problems of back tension and breast discomfort.
A
woman must consult an expert physician before starting any yoga Asanas. She must
be aware of the proper techniques of yoga. People who are well-trained in Yoga
usually divide the Asanas according to trimesters. Yoga Asanas that are
practiced during the first three months of pregnancy may not be practiced during
the remaining six months. The exercises to be performed during the last months
may be completely different from the asanas that were practiced during the
earlier days. Gradually, the chemical changes in the body take place after every
months.
Here are some of the Asanas that should be practiced by a pregnant woman to
undergo a safe and a smooth delivery.
Different yoga’s or positions
-
Titali Asana or a butterfly position.
After performing this Asana, you will experience a lot of comfort around your
hip area and inner thigh area. Henceforth your leg movements will also become
quicker and easy. It is a position that stretches your knees and groin area. If
you regularly practice this position right from the first trimester, then your
process of childbirth will be much easier.
This exercise should be done in the following way:
Take a mat and sit on it with your legs stretched. Then hold your ankles with
your hands and slowly pull your leg inwards so that your heels touch your pelvic
area. In this way, now try to push your knees outwards. When you are performing
this exercise, you must try to touch your knees to the mat. But you will not be
able to do it perfectly unless you have enough practice.
If you find it difficult then you can do it just with one leg first and then do
it with the other leg. Perform this asana very carefully and do not involve much
strain while performing it.
Utthanasan
Sit down and stretch your legs about three feet from each other and slowly
brings your legs inwards facing the groin area. When the heels touch each other,
the toes must face outward. Place your hands in front of the adjoining heels.
Squat your legs for sometime. Try to keep your knees flat on the floor. After
doing it for few seconds, then stand up for sometime. Then continue this
exercise for 15 to 20 minutes. Some woman have already experienced excellent
results after performing these Asanas. Some of the woman who continuously
performed these Asanas experienced just 3-hour labor.
Cat Postion or Marjari Asana.
Before beginning this exercise, sit down in a Vajarasana. It is a
position where you sit down with your buttocks on the heels. Bend forward and
raise yourself in a cat position. In other words, lean on your palms. You are
leaning in a cat position now. Slowly move backward and forward. Then raise your
head and concentrate on your breath.
Repeat this exercise for about six times. This position makes your neck area
more supple and your shoulders remain in great shape.
The supply of oxygen into the body while performing the exercises is smooth and
it helps in smooth functioning of all the organs in the body. the reproductive
system in the body works very smoothly and the supply of blood and nutrients to
the foetus is also smooth.
Yoga works wonders for a pregnant woman from the physiological perspective. Her
mind becomes very calm and her concentration power increases. She feels blissful
and can influence the child’s character.
There are some methods of deep relaxation which should be practiced by her. Deep
relaxation or Yoga nidra is a position which is practiced by deep breath.
There are some positions which should not be practiced such as back exercises
during the first triminster, exercises that involve stretching muscles very
much, etc. if the exercises are leading to strain then your uterus may expand
and hence your connective tissue will soften.
The benefits that yoga
offers are:
- improves blood
circulation.
- Reduces anxiety and
nervousness.
- Reduces the problem of
fluid retention.
- Relieves from aches and
pains.
