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.
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:
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 |
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 |
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 |
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
Last Modified : 1/8/2024
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