HOW PRENATAL YOGA Help?

Stability and pain-free movement period

A. PHYSICAL BENEFITS:
1. Practice a good posture, burly and strong throughout pregnancy.
2. To circulate the blood flow better, expedite the supply of oxygen,
nutrients, and vitamins from the food to the fetus.
3. Strengthen the back muscles, making it more powerful to support
the load of pregnancy and avoid back injury or back pain.
4. Train the pelvic muscles – perineum
5. Help reduce the physical discomfort during pregnancy
Kaoshikii
& Pregnancy
Pubic symphysis
• Bábá disse que a prática regular dessa dança pode proporcionar 22
benefícios para a pessoa, quais sejam:
• 1) Ativa as glândulas e os membros inferiores e superiores.
• 2) Proporciona maior longevidade.
• 3) Facilita o parto.
• 4) Flexibiliza a coluna.
• 5) Cura artrite nos quadris, na coluna etc.
• 6) Cura gota.
• 7) Torna a mente forte e ágil.
• 8) Cura problemas menstruais.
• 9) Regula as secreções hormonais.
• 10) Cura males da bexiga e da uretra.
• 11) Fortalece os membros inferiores e superiores.
• 12) Dá brilho à pele.
• 13) Elimina rugas.
• 14) Elimina a letargia.
• 15) Cura insônia.
• 16) Cura histeria.
• 17) Diminui o medo.
• 18) Remove os sentimentos de solidão.
• 19) Melhora a expressão corporal e
• 20) desenvolve a autoconfiança.
• 21) Cura dores de coluna, hemorróidas, hérnia, hidrocele (nos
• homens), fraqueza dos nervos.
• 23) Cura problemas de rins, vesícula e fígado, distúrbios gástricos,
dispepsia, acidez, diarréia, sífilis, gonorréia, obesidade, perda de peso.
• 24) Dá vigor à pessoa para trabalhar até os 75 ou 80 anos de idade.
• Kaośiki – Dança da expansão mental
• Na dança kaośiki, é feita a seguinte ideação:
• Com as mãos para acima:
• 1) “Estou conectado a Parama Puruśa”.
• 2) Movimento para a direita: “Sei como Vos pedir”.
• 3) Para a esquerda: “Sei como atender Vossas demandas”.
• 4) Movimento para frente: “Entrego-me inteiramente a Vós”.
• 5) Para trás: “Disponho-me a enfrentar todos os obstáculos”.
• 6) Batendo os pés: “Entro no ritmo do Senhor”.
PSYCHIC BENEFITS
1. Relaxing and concentrate the mind.
2. Using yoga breathing technique to take a break in the interval
between two contractions, to collect energy and prana.
3. induce a sense of comfort and relax throughout pregnancy and
childbirth.
SPRITUAL
• Using concentration techniques and meditation which is useful to
communicate between mother and the baby, and increase the
bonding with baby.
• Promote calmness and peace of mind during the pregnancy
• Able to see everything as it is, help reduce fear, and improve the
ability to not possess by fear.
• To increase inner peace, acceptance, and resignation (surrender) as
it passes through all the difficulties in process of pregnancy and
birth.
• Increase happiness and expand the mind into the higher
consciousness.
General instructions to practice yoga pregnancy
(for students)
• Practice yoga in the empty stomach/ light stomach
• Practice yoga during brahma muhurta( morning and evening time),
it is the best time to focus the mind.
• Drink enough water before and 10’ after practicing. Avoid
dehydration. Do half bath before class.
• Wear comfortable clothing for you feel ease to move.
• Do the practices according to your capacity, if you feel tired then
take rest in the restorative posture.
Stop the practice or rest when you feel not fit or
when you are in the condition below:

• Reduction in fetal movement

• Your blood pressure increase (more then 140 mmhg)
• Continues nausea and vomiting
• Raised more frequent uterine contractions (interval less than 20
minutes once contraction)
• Bleeding in the vagina
• Rupture of amniotic fluid
• Pain in the joints, chest, and head
• Swollen in the ankle (ankle swelling
Guidelines to teach prenatal yoga safely
(for teacher):
• Only accept pregnant students with a good health
condition.
• When you give instructions must be clear .
• Choose simple postures, accurate, and right on the
target.
• Make a habit to take one step backward when
teaching yoga for pregnancy.
• Avoid teaching classes that cause tiring and sweat.
• Teach your students to always keep the back bone (spine) straight.
• Keep the tail bone to be aligned with the pubic bone while
performing a standing position.
• Encourage the pregnant students get used to slightly bend the
knees when doing standing forward bend, to protect the waist and
lower back.
• Provide tools to practice yoga.
Contraindication

• Pre Eclampsia,
• Placenta Previa,
• Cervix Incompetent
• Hypertension
• A history of bleeding and miscarriage in earlier pregnancies.
Development of abnormal placenta
Development of abnormal placenta
Pre- eclampsia
Pre- eclampsia
Pre- eclampsia
Blood pressure
Pre- eclampsia
Pre- eclampsia
Pre- eclampsia
Pre- eclampsia
Pre- eclampsia
Placenta Previa
Placenta Previa
Modification in Prenatal yoga

• Pregnant women are prohibited do asanas that pressing the

abdomen or lied on the stomach.
• Pregnant women are prohibited from doing asanas that deep twist
especially in the abdomen area.
• Pregnant women are prohibited from doing asanas which reverses
the position of the body because it will cause air compression and
the risk of placenta abruption.
• Pregnant women are prohibited do kumbhaka technique (holding
the breath) because it will stop supply of oxygen to the fetus.
• Pregnant women are prohibited from doing a full squat position if
they have varicose veins.
• Pregnant women are prohibited from lying supine position after 16
weeks pregnancy.
 Warms up

• Warms up standing
• Warms up sitting
• Joy breathing
• Belly, rib, chest breathing.
Joyful Breathing
1st Trimester (1 – 14 weeks )
• Fetal condition
• In this period amniotic sac and umbilical cord begin to form. The
embryo will begin an important phase for the formation of the
brain, nervous system, and circulatory system.
1st Trimester (1 – 14 weeks )
1. Hormones engage
Estrogen and HCG (human chorionic gonadotropin)
2. The condition of pregnant women
• Changes of the body in this trimester is not obvious.
• Hormonal imbalance caused by high levels of
oestrogens and HCG (human chorionic
gonadotropin).
• Pregnant women experience imbalance such as
nausea and vomiting, anemia, irritable and weak.
3. Discomforts of pregnancy: Morning sickness
Discomforts of pregnancy Morning sickness

• To overcome discomfort
• Lots of rest
• Maintain the freshness of the body by drinking lots of water and
consume lots of fruits.
• Drink warm ginger tea to keep body warm and to eliminate
sickness Eat small amount of meals at the time but often
• Yoga movement that focus on standing postures and balance
posture that help to the pregnant women to feel freshness and
energetic.
• Restorative yoga, relaxation, and pranayama will help her feel
comfortable especially in the mental stage.
* Note
1ST TRIMESTER
1. Restorative Yoga:
v Savasana ( Corse pose) Mudhasana ( child pose),
v Supta baddha konasana ( modify lying down butterfly)
v Viparita karani ( lay down leg on the wall)
2. Cat stretch
• Bilikasana 1 ( Cat stretch )
• Bilikasana 2 ( Cat Balance)
3. Standing Postures:
• Tadasana ( Standing moutain pose) , Vrikasana Tree pose
• Trikonasana ( triangle pose prenatal)
4. Arm, leg and back strengthener:
• Setu bandha sarvangasana ( bridge pose)
• Maricyasana ( light twist)
5. Flex/ Relax and strengthening the pelvic:
• Sitting posture heel stick to knees
6. Postures and advice to overcome morning sickness.
Restorative yoga

Supta baddha konasana ( modify lying down butterfly)

Savasana
RESTORATIVE YOGA ( T1)

Viparita karani ( lay down, leg on the wall)

Mudhasana- child pose

 Bilikasana 2

Vrikasana- Tree pose

Tadasana

Bilikasana 1

Trikonasana

Bilikasana 2
Flex/ Relax and strengthening the pelvic:
Sitting posture heel stick to knees

Setu bandha sarvangasana

( bridge pose)
Maricyasana ( light twist)
2nd trimester (14 – 28 weeks)
• Fetal more stable, placenta are functioning optimal.
• Fetal size at the beginning of 2nd trimester is 10 cm
and at the end of trimester the size is 35 cm (weight 1
kg)
2nd trimester (14 – 28 weeks)
1. Hormones engage
Estrogen (to produce breast milk) and
Progestogen relaxin (causing the join and
ligaments in the pelvic area become more flexible).
2. The condition of pregnant woman
• The health condition of pregnant woman is
optimum. Some pregnant woman look more
bright and shining
• Appearance stretch mark and increase the
weight.
Discomfort
• Soreness and back pain.
• Uncomfortable lying down in supine position
• Constipation
• Varicose veins, swollen ankles,
• Heartburn, out of breath
To overcome discomfort
• Back pain : sequent yoga that strengthen back
muscles and alignment of the spine
• Side savasana (lying tilted to the left)
• Drink a lot of water and eat foods which is rich in
fiber to treat constipation (fruits and vegetables)
• Varicose veins: do restorative yoga posture
(viparitakarani) and use the special stockings for
varicose veins.
• Heart burn: modified suptabaddhakonasana, sitkari
breathing
2nd Trimester: Suggested yoga practice
1. Restorative Yoga
• Side Savasana
2. Standing postures:
• Surya Namaskar
• Warrior series: Viirabhadrasana ( Warrior 1-2 )
• Parsvakonasana
3. Arm & back strengthener:
• Vasishtasana ( titled plane posture)
• Series of modify Garuda, Gomukhasana: Post. 1,2,3.
4. Flex/ Relaxes & strengthen the pelvic posture- Kapotasana
5. Posture & advice to overcome discomfort
* Note
Restorative Yoga

Side Savasana
Suryanamaskar
Viirabhadrasana- Warrior 1-2
Parsvakonasan
Arm & back strengthener

Vasishtasana ( tilted plane post.)

Modify Garuda
Modify Gomukhasa
Flex/ Relaxes & strengthen the pelvic posture- Kapotasana
3rdtrimester (28 – 40 weeks)
• Encouraged to conserve your energy and return to a
practice of restorative yoga, meditation, visualizations
and positive thinking.
• Replace any fears you may have about labor and the
impending birth of your child with positive thoughts
(affirmations) and visualizations.
• Breath techniques are particularly focused on during this
trimester, as they are very useful in supporting you
during labor and delivery.
• The hormones released during the birthing process are
those designed to make you feel euphoric.
• By gently moving and exercising your body in an asana
practice, you can become more aware of the needs of
your body and your baby.
3rdtrimester (28 – 40 weeks)
1. Fetal conditions
1

• Fetal development in the womb will reach perfection and get ready for
parturition.
• Body length of approximately 40 cm with a weight of about 1.5 kg and at the
end of pregnancy approximately 45 cm with weight of 2 – 3 kg.
• His/her body began to contain (bigger in size) because of the formation of
fat under the skin. This fat will help the fetus to regulate their body
temperature as soon as he/she born.
• His brain is now bigger and better structured so that began to adjust his skull
with brain growth.
2. Hormone engage
Relaxin, oxytocin (hormone causes contraction)
3. The condition of pregnant woman
• The weight will be increasing 10 – 15 kg till the end of pregnancy. Required a
good upright posture and strong to keep the burden rested with a good
pregnancy.
• Fetal growth would further compress the chest cavity and into the pelvic
cavity. Required good posture and firm to create ‘space’ so that mothers
stay comfortable.
Discomfort
• Difficulty breathing because of fetal growth will
further pressurize and squeeze into the chest cavity.
• Weak bladder
• Sciatica, pelvic pain due to pinched sciatic nerve in
the pelvis
• Haemorrhoids
• Insomnia
• Anxious
To overcome discomfort
• Difficulty in breathing : pranayama (sitkari), and full
yoga breathing
• Weak bladder : kegel exercise (yoni exercise)
• Sciatica: variation of table poses
• Haemorrhoids: taking healthy diet (rich in fiber)
• Insomnia: regulate sleeping pattern, relaxation, long
deep breathing, and meditation
3rd Trimester: Suggested yoga practice
1. Restorative pose: Mudhasana e side savasana
2. Standing pose:
• Utkatasana: Modified chair pose.
• Hip opener
• Goddess
• Pelvic Rocking: rotating hips
3. Relaxes / Flex and strengthen the pelvic
• Squating pose: Pato waling
• Baddhakonasana ( butterfly 1,2,3,4)
• Sufi rotation
4. Posture and advice to overcome discomfort
Standing pose: Utkatasana: Modified chair pose. Goddess pose.

Pelvic rocking

Relaxes / Flex and strengthen the pelvic

Hip Opener
Squatting 1,2 ,3 4,5