Yoga for pregnant women

Introduction Pregnancy is a special and important event in a women's life. As the baby grows and develops, mothers need to adjust physically and emotionally. Pregnancy-related discomforts due to anatomical and physiological changes can be stressful to women. They have to understand and recognize that these symptoms in the motherhood stage are temporary and that there are ways to cope with them. Failing to understand this basic fact may negatively impact the child's health. During the later stages of pregnancy, mothers have to prepare for labor and childbirth. Also, the health of women is of prime consideration. Yoga is recognized as one of the effective systems of healthcare to manage motherhood problems. A positive effect on the baby may be seen if the mother practices Yoga regularly.

Need of Yoga during Pregnancy The body undergoes various changes during pregnancy which create physical and mental stress. Yoga helps to maintain a healthy mind and body during pregnancy. Yoga helps to:

Reduce stress levels Improve sleep quality Increase the strength of pelvic floor muscles needed for childbirth Decrease lower back pain Decrease nausea Decrease headaches Reduce the risk of preterm labor Yoga Guidelines for pregnant women As a general rule, modify poses to make space for the growing belly and find poses that are similar but less demanding to the body. Blood sugar levels can fall more frequently during pregnancy. Although one is advised to do Yoga on an empty stomach, Pregnant women may have a light snack or juice before Yoga. Focus on stability and strength rather than flexibility and endurance. Avoid asanas compressing the uterus (e.g., forward bendings or closed twists) or asanas overstretching the abdominal muscles (e.g., backbends). Practice open twists by moving from the head to the waist only. Avoid inverted asanas, like shoulder/hand/headstand; compressing the abdomen in twisted standing poses like Parivritta Trikonasana and abdominal poses like Navasana and Naukasana. Avoid asanas that involve lying on stomach like Bhujangasana, Shalabhasana and Dhanurasana Avoid raising your hands above your head if dizzy when standing. Avoid Kapalabhati Kriya or any such straining cleansing practices. In pranayama, avoid Bhastrika and Kumbhaka (retention of breath). Practice slow breathing techniques, such as the Yogic deep breathing, Anuloma Viloma, Ujjayi, and Bhramari, which aid in bringing focus, reducing stress and anxiety, and preparing for childbirth. Bring awareness to the pelvic floor in all asanas and pranayama. Recommended Yoga Protocol Protocol for First Trimester S. No. YOGA PRACTICES ROUNDS DURATION 1. PRAYER 1 Minute 2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices) 8 Minutes Neck Movements: - Forward and Backward bending 3 Rounds - Right and Left bending 3 Rounds - Right and Left Twisting 3 Rounds - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds Shoulder Movements - Shoulder Stretch 3 Rounds - Shoulder Rotation (Forward & Backward ) 3 Rounds Knee Movement 5 Rounds Ankle Movement - Ankle Rotation (Clockwise & Anti clockwise) 5 Rounds 3. YOGASANAS 10 Minutes STANDING POSTURES - Tadasana - Vrikshasana SITTNG POSTURES - Dandasana - Sukhasana SUPINE POSTURES - Shavasana 4. BREATHING PRACTICES

- Sectional Breathing: Abdominal, Thoracic and Clavicular breathing

5 rounds each 5. PRANAYAMA: 20 Minutes - Nadi Sodhana Pranayama 5 Rounds - Bhramari Pranayama 5 Rounds - Sitali pranayama 5 Rounds 6. DHYANA 5 Minutes 7. SHANTI PATHA 1 Minute TOTAL TIME 45 Minutes Protocol for Second Trimester - S. NO. YOGA PRACTICES ROUNDS DURATION 1. PRAYER 1 Minute 2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices) 5 Minutes Neck Movements: - Forward and Backward bending 3 Rounds - Right and Left bending 3 Rounds - Right and Left Twisting 3 Rounds - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds Shoulder Movements - Shoulder Stretch 3 Rounds - Shoulder Rotation (Forward & Backward ) 3 Rounds 3. YOGASANAS 18 Minutes STANDING POSTURES - Tadasana - Vrikshasana - Trikonasana - Katichakrasana - Veerbhadrasana - Prasaritha padottanasana SITTNG POSTURES - Dandasana - Sukhasana - Badhakonasana - Shashankasana - Marjariasana (with breathing) - Malasana - Parivrata Sukhasana SUPINE POSTURES - Viparitakarani with wall support - Shavasana PRONE POSTURES - Balasana 4. PRANAYAMA: - Nadi Sodhana Pranayama 5 Rounds 10 Minutes - Ujjayi Pranayama 5 Rounds - Sitali pranayama 5 Rounds 5. DHYANA 10 Minutes 6. SHANTI PATHA 1 Minute TOTAL TIME 45 Minutes Protocol for Third Trimester S. NO. YOGA PRACTICES ROUNDS DURATION 1. PRAYER 1 Minute 2. YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices) 5 Minutes Neck Movements: - Forward and Backward bending 3 Rounds - Right and Left bending 3 Rounds - Right and Left Twisting 3 Rounds - Neck Rotation (Clockwise & Anti clockwise) 3 Rounds Shoulder Movements - Shoulder Stretch 3 Rounds - Shoulder Rotation (Forward & Backward ) 3 Rounds Ankle Movement - Ankle Rotation (Clockwise & Anti clockwise) 5 Rounds 3. YOGASANAS 15 Minutes STANDING POSTURES - Tadasana - Trikonasana - Ardha Parhsvakonasana SITTNG POSTURES - Dandasana - Sukhasana - Upavistha Konasana - Parivratjanushirshasana - Marjariasana SUPINE POSTURES - Supta Badhakonasana - Shavasana 4. PRANAYAMA 8 Minutes - Nadi Sodhana Pranayama 5 Rounds - Bhramari Pranayama 5 Rounds - Sitali pranayama 5 Rounds 5. DHYANA Om meditation or So – ham Meditation 15 Minutes 6. SHANTI PATHA 1 Minute TOTAL TIME 45 Minutes Source: Integrated Child Development Services Scheme - Ministry of Women and Child Development