Yoga and Pregnancy - Yoga Techniques for Pregnancy

Pregnancy is something most Women anticipate. It brings both fear and joy
to parents, joy for finally having a baby and fear of the risk that goes with
it. Pregnancy is the period from conception to birth. That is from the time
when a male's sperm cell fertilizes the female's ovum (egg) to the time of
delivery or a total of 40 weeks or 280 days. Some women go into labor
before the expected date of giving birth, resulting to premature infant.
Pregnancy Symptoms include missed Menstrual Period, morning sickness,
tenderness and swelling of breasts, fatigue, nausea, increased frequency of
urination, weight gain, mood swings, and sometimes may also include
cravings for unusual substances such as ice, clay or cornstarch.

Pregnancy has a lot of risks, though these risks are always worth taking.
The complications may be on the mother or the child. The risks include
ectopic Pregnancy wherein the fertilized egg implants outside the uterus
and toxemia, a serious complication that occurs in the later stage of
Pregnancy and is characterized by High Blood Pressure, extreme weight
gain and protein in the urine. Health problems can also increase the risk in
Pregnancy such as heart disease, high blood pressure, liver disease,
Asthma, epilepsy, and sexually transmitted diseases. The risk relatively the
highest during the first trimester or the first few months because it is during this period that the infant's
most vital organs like the brain, internal organs, the arms and the legs are being formed. The second
trimester, on the other hand, is characterized by weight gain and the continuous growth of the baby in
your womb. You will also notice that your baby starts to move before the end of this trimester.
Constipation and leg cramps may also continue, thus it is important to keep yourself healthy. In the last
trimester, you may still continue to feel the discomforts you felt in the second trimester. In addition to
this, you will also have the need to go to the bathroom often and breathing can become harder. Your
baby is growing bigger and putting more pressure in your organs.

The Practice of Yoga can help you prepare your mind and body for labor and birth as this helps you focus,
to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and
supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. 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. The Breathing Techniques can also become handy during labor. It also helps in
restoring your body shape, uterus, abdomen, and pelvic floor, and in relieving upper back tension and
breast discomfort after childbirth. Special care, however, is needed in choosing the Yoga Poses that you
will practice, you should avoid poses that requires laying on the back or belly.

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, promote
Circulation, generate energy, and may reduce leg cramps. It is also advisable to do some stretching such
as the hamstrings stretch to avoid Sciatica. During the second and third trimester, you may reduce your
time spent for practicing the Asanas to prevent fatigue and overwork. It is also not advised to practice
from the tenth to through the fourteenth week of Pregnancy since these are crucial times. Supine poses,
backbends, and twisting can also be done with modification or if the body is on an incline. 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 poses though some experience Yoga practitioners
usually still feel comfortable doing this until the seventh month.

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 not to push yourself on a pose.
Mountain Pose (Tadasana)
The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed power, and
immovable stability associated with mountains. This yoga posture, and coming back to this
stillness after other poses, is one of the ways of becoming acquainted with stillness.

Triangle Pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently
found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose
concludes the Yoga Postures in our basic session.

Warrior Pose
The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improves
balance and concentration, and can also relieve backaches. If you are suffering from
diarrhea, high blood pressure or neck problems, you should take extra caution practicing
this pose.

Standing Side Stretch Pose

The Standing Side Stretch is another Yoga Pose with two lines of energy radiating outward
from your center. This is a simple Yoga Posture with a wonderful stretch in which one line
of energy reaches upward from your belly and outward through the arm, and one line
travels downward through the legs.

Standing Spread Leg Forward Bend

Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and
back legs and your spine. People with lower back problems should avoid doing the full
forward bend. For beginners, you may use props like a folding chair to support your
forearms.

Seated Forward Bend (Paschimothanasana)

Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress, and
improve your posture and concentration by practicing the Seated Forward Bend. Learn how
to do this properly and achieve maximum results.

Hero Pose (Virasana)

One of the fundamental seated postures is the Hero Pose. This serves as the initial position
for several Asanas. It strengthens the arches of the feet, stretches the ankles, and improves
posture. This Yoga Pose is ideal for people who have flat feet.

Spread Leg Forward Fold (Upavista Konasana)

The Spread Leg Forward Fold is a Yoga Posture which works primarily on the hamstrings and
adductors. This energizes the body and promotes inner calmness. In this section, know more
about this exercise and learn how to perform it properly.
Fish Yoga Pose
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves
flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for
at least half the amount of time you spent in the Shoulderstand in order to balance the
stretch.

Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate
your movement and breath. These are two of the most important themes in Yoga practice.
Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back
pain or injury.

Head Stand (Sirshasana)

Headstand is one of the basic Yoga Postures in the world of Yoga and is considered as the
king of Asanas because of its numerous effects on the entire body. Many Yogis believe that
practicing the Headstand can help in treating illnesses.

Tree Yoga Pose

The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the
flexibility of your hips and groin. Your balance and concentration can also be improved with
constant practice. This Yoga Pose is recommended for people who have sciatica and flat
feet.

Plough Pose (Halasana)

The Plough Pose stretches your spine, thus, improving spinal flexibility. It benefits the
thyroid gland and abdomen, eases tension in the shoulders and back, and reduces stress.
Learn how to practice the Plough Pose in this section.

Sage Twist Yoga Pose (Marichyasana)

Also called Marichi's Yoga Pose, the Sage Twist Pose benefits the abdominal organs and
spine. Avoid doing this pose if you have chronic spine or back injury. Also, perform this only
under the supervision of a Yoga instructor. Learn how to do the Sage Twist in this section.

Shoulder Lifts
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and
tension headaches. Yoga practice can ease tension, increase flexibility, and tone the
muscles. This section covers the steps on how to practice Shoulder Lifts.

Neck Exercises
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and
tension headaches. Yoga practice can ease tension, increase flexibility, and tone the
muscles. Learn some Neck Exercises in this section.
Ujjayi Breathing Technique
According to the ancient yogic text, Ujjayi can help protect you from a host of diseases by
getting rid of excess phlegm, wind or bile. Learn how to perform this challenging breathing
technique by following the guidelines found in this article.

Corpse Pose
The Corpse Yoga Pose is considered as a classic relaxation pose and is practiced before or in
between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is
actually difficult to perform. Learn more on how to do it with the help of this article.