The word yoga means union of body and mind. Yoga is one of the best tools to key the body and mind fit and healthy always.
It is highly useful for all age group of people and for all sorts of problems. Thus yoga is also an integral activity during the time of pregnancy.
Yoga keeps the pregnant women stress free and more comfortable to face the labor.
It also makes the pelvic floor muscles to get rid of its rigidity and helps to obtain more flexibility and elasticity so that the delivery time will be less painful and tension free.
The main yoga practices which help the pregnant woman to get through the delivery easily are as follows:
- Asana
- Pranayama, and
- Meditation
Asana:
Asanas helps the pelvic floor muscles to get expand wider and thus a high degree of elasticity will be obtained which in turn helps to attain painless delivery.
The main asanas that can be performed during the pregnancy time are:
- Shavasana
- Sethubandasana
- Titaliasana
- Marjariasana
- Vyagrasana
- Paschimootanasana
- Janusirasasana
- Tadasana
- Utkatasana
- Trikonasana
- Dwikonasana
- Omkarasana
- Parvatasana
These asanas should be started during the second trimester of the pregnancy. It is indicated and highly recommended to practice the mentioned asanas along with perfect guidance of a good and expert yoga teacher.
Pranayama:
Pranayama helps to control the breathing troubles that occur because of the extra pressure of the growing uterus over the nearby organs mainly the respiratory organs like lungs and its adjacent structures. It also helps to maintain proper blood supply throughout the body mainly the oxygenated blood. The main pranayama practices which help a lot during pregnancy are,
- Nadishuddhi pranayama
- Sheetali
- Sheetkari
- Bhramari
- Ujjayi
Meditation:
During pregnancy the mind of the pregnant mother will be more weak and tensed because of the continuous thought regarding the delivery.
This thought will be totally pulled off by practicing certain practices like prayer, mantra chanting, meditation, etc. Among these the meditation is one of a remarkable practice which calms down the mind and helps to lead a stress pregnancy time.
There are plenty of meditation practices available at present, among which the simple practice but the highly effective practice is the omkar meditation. By doing the omkar mediation the vibrations get passed at the cellular level which creates extra ordinary fluctuations to strengthen the body as well as the mind.
Author bio: Ellena is a part time yoga teacher who love teaching various yoga asanas to her students. As a successful yoga teacher she recommends getting the help of Yoga Teacher marketing for anyone who is passionate about building a career in yoga classes.
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