UVAS AYURVEDA

ONLINE NUTRITION COURSE

Dr. Priya jain
B.A.M.S.,D’Panchakarma,.D’Ayurvedic cardiology, M.Phil
Ayurveda Bangalore, India.
 YOGA

Purpose of Yoga during Pregnancy

Shareeramaadhyam khalu dharma saadhanam.

Physical body is the intermediary for virtuous action. It is the means to reach our
destination. Hence the body needs to be taken good care of; should neither be
pampered nor abused.

Ayurveda and yoga are considered as analogous sciences. They are known to
originate in Veda and are closely plaited together that each recalls the other.
Ayurveda and yoga complement each other in restoring symphony between
personality levels. Both sciences lay emphasis on wholesome diet (Saatvika
Aahara), dinacharya (a systematic plan of daily regimen including diet),
rithucharya (a systematic plan of regimen in the context of seasons) and abiding
by the rules of noble eight-fold path (Ashtaanga yoga). Ayurveda stands for body
and mind whilst yoga targets body, mind and soul.
Beneficial effects of Yoga
Subjective upshot of yoga is the feeling of wellbeing. The objective influences are
a state of equipoise, improved immune stamina, tranquilizing effect by calming
the mind, analgesic effect by increasing the pain threshold and sedative effect.
Asanaas relax the muscles and improve their tone, knead internal organs,
rendering them active. Praanaayaama regulates breathing, relaxation techniques
and meditation quieten the mind .Spiritual healing results from culturing of
emotions.

Manaha prashamanopaayaha yogaha ityyabhideeyathe .

Prenatal yoga can palliate the pregnancy blues like mood swings, etc. It gives her
a quiet private time to develop a close connection with her baby and prepare for
the baffling mysteries of labor. Complications such as pregnancy-induced
hypertension, gestational diabetes and intra uterine growth retardation caused
due to stress and fear can be easily prevented.

Yoga during pregnancy

Pregnant women should begin yoga sessions invariably with breathing and
loosening exercises to make their body supple and get prepared for further
practices. Importance given to relaxation techniques like QRT and DRT is worthy
of note.

Useful pointers before she begins

1. Select a quiet place to practice
2. Clothing should be loose and comfortable
3. Learn to master proper breathing technique, which forms the pith of yogic
practice. Vital capacity of the lungs improve when they are well aerated.
4. Breathing and corresponding physical movements are to be synchronous.
5. Being in the now is the best antidote for stress, hypertension and
persistently bothering aches and pains during pregnancy .
Yoga during First Trimester
The first trimester of pregnancy is of extreme importance. Rapid changes taking
place within her to accommodate and foster another life make her feel fatigued.
yoga is a great solace to relax and get rejuvenated. Yogic practices, during
pregnancy, help to reach a state of perfect poise in which she will not be
disturbed by the onrush of negative thoughts . Maternal emotions can initiate
foetal activity as a result of placental transfer of hormones like epinephrine.

Yogic practices recommended during first trimester

1. Opening Prayer

Sahana Vavathu , Sahanou Bhunakthu, Sahaviryankaravavahai

Tejasvinavadhitamastu Maavidvisavahai
Om Santih Santih santihi

2. Breathing Exercises

 HAND STRETCH BREATHING

 Hands in and out breathing

 Tiger breathing

 Neck exercises
3. LOOSENING EXERCISES
 Slow forward and backward bending

 Slow side bending

 Slow twisting
4. Yoga asanaas – Standing postures

 Thaadaasana

 Ardhakati chakraasana
  Paada hasthaasana

5. Yoga asanaas- Sitting postures

 Dandaasana
 Vajraasana

 Ardha Mathsyendraasana
 Baddhakonaasana

 Upavishtakonaasana

 Shashaankaasana
 Maalaasana

 Siddhayoni aasana
  Sitting relaxation posture

6. Supine Postures
 Vipareethakarni
  Shavaasana

 Shavaasana(Left lateral position)

7. Praanaayaama
 Naadishuddhi
 Sheethali

 Sitkaari
 Sadantha

 Brahmari

 Sectional breathing
  Yoga nidra

8. Meditation
 Naadaanusandaana

 Omkaar meditation
 9. Closing Prayer

Yogena cittasya padena vaca malam sarirasyaca vaidyakena

Yopakarottam pravaram muninam Patanjalim pranjaliranatosmi

Yogic practices recommended during second trimester

1. Opening Prayer

2. Breathing Exercises

 HAND STRETCH BREATHING

 Hands in and out breathing
 Tiger breathing
 Neck exercises
 Loosening Fingers
 Loosening wrists
 Ankle Stretch
  Quick relaxation technique (QRT)

3. LOOSENING EXERCISES
 Slow Forward Bending
 Slow Backward Bending
 Slow Side Bending
 Shoulder rotation

 Slow twisting
 Relaxation

4. Yoga asanaas – Standing postures

 Ardhakatichakraasana
 Standing relaxation posture
5. Yoga asanaas- Sitting postures
 Dandaasana
 Vajraasana
 Ardhamathsyendraasana
 Upavishtakonaasana
 Baddhakonaasana
 Siddhayoni aasana
 Sitting relaxation posture
 Deep relaxation technique(DRT )

6. Supine Postures
 Vipareethakarni with wall support
 Shavaasana(Left lateral Position)

7. Praanaayaama

 Naadishuddhi
 Sheethali
 Sitkaari
 Sadantha
 Brahmari
 Sectional breathing
 Yoga nidra
 8. Meditation

 Naadaanusandaana
 Omkaar meditation

9. Closing Prayer

Yogic practices recommended during third trimester

1. Opening Prayer

2. Breathing Exercises

 HAND STRETCH BREATHING

 Hands in and out breathing
 Neck exercises

 Loosening Fingers
  Loosening wrists

 Ankle Stretch
 Quick relaxation technique (QRT)

3. Yoga asanaas – Standing postures

 Taadaasana
 Ardhakatichakraasana
 Relaxation

4. Yoga asanaas- Sitting postures

 Dandaasana
 Vajraasana
 Sitting relaxation posture
5. Supine Posture
 Vipareethakarni with wall support
 Shavaasana(Left lateral position)

6. Praanaayaama
 Naadishuddhi
 Sheethali
 Sitkaari
 Sadantha
 Brahmari
 Sectional breathing
 Yoga nidra
 7. Meditation

 Naadaanusandaana
 Omkaar meditation

8. Closing Prayer

Postpartum Yoga
Post-delivery exhaustion and bleeding may persist for 1-2 weeks. Yoga practice
can be resumed after six weeks post normal delivery and eight to ten weeks post
c-section. Initially short walks are advised, to begin with. Gentle breathing and
loosening exercises followed by few muscle-toning and strengthening aasanas are
to be practised to rebuild the pelvic floor and abdominal muscles and get back in
shape. Going at one’s own pace will assist quick physical and emotional recovery.
Moola bandha (anal lock) and Udiyaana bandha (abdominal lock) are very
beneficial. They beef up the pelvic floor and the abdomen.

1. Breathing exercises
2. Simple loosening exercises
3. Aasanas

 Arda navaasana

 Veerabhadraasana
 Bhujangaasana

 Shalabhaasana

 Ushtraasana
  Sethubandaasana

 Kegel exercises

4. Praanaayama & Meditation

5. Depending on the recovery, Kapaalabhaati can be included later.

Abhyangam in pregnancy
Acharya charaka and Sushrutha totally contraindicates massage in garbhini.
Whereas Vagbhatacharya says massage is not advised in first month

After fifth month. Massage with pressure is definitely not advised throughout the
pregnancy. But, mild and soothing massage or just the application of oil is good
for strengthening the pelvic muscles which will help her for easy delivery.

Few vatahara and bruhmana taila like Dhanwantara taila, Narayana taila or plain
tila tailacan be used throughout pregnancy. Whereas Nalpamaradi taila, Eladi taila
can be used in 5th or 6th month, when garbhini has itching on her belly.
Mahanarayana taila can be used for painful areas like feet, legs etc.