Giving birth to a child is the most fulfilling moment of any women’s life. For any pregnant woman the thought of taking the first look at her newborn baby and holding the baby in her arms gets her through the anxiety filled nine months. Most often a mother-to-be feels quite uneasy about the process of giving birth and going into labor. The thought of labor pains makes many women opt for abdominal delivery. Natural labor is quite healthy for the new mother, it helps in fast recovery. However, with holistic antenatal training many a women have had easy and less painful labor.

Yoga is one of the best antenatal and prenatal practice that can ease labor pains and ensure fast recovery. A comprehensive set a yogic asanas and kriyas will improve and correct posture flexibleness of back, improve breathing, and helps in stress management. Yogic kriyas helps improves resistance power and promotes inner strength. It helps safeguarding the mother-to-be from several ills that can occur during pregnancy. The mother’s good health will naturally have a favorable impact on the good health of the baby inside.

Yogic Asanas: The following Yogic asanas must be included in your

  1. prenatal training routine:
  2. Griva Sakti or Neck Rolls
  3. Netra Sakti or Eye Exercises
  4. Skanda Hhiya Sakti or Shoulder Exercises
  5. Gulpha Sakti or Ankle Rolls
  6. Jathara Parvritti or Torso Side Bends
  7. Setubandh Asana or Bridge Pose
  8. Purvottan Asana or Inclined Plane
  9. Matsyasana or the Fish Pose
  10. Baddhakon Asana or the Butterfly Pose
  11. Paschimottan Asana or the Forward Bend
  12. Salabhasana or Locust Pose
  13. Ustrasana or Camel Pose
  14. Tadasana or Balancing Pose
  15. Padahasthasana or the Standing Forward Bend Pose
  16. Chandrasana or Moon Pose
  17. Trikonasana or Triangle Pose
  18. Virabhadrasana or Warrior pose
  19. Squat Post or the Uttanasana
  20. Ardh Matsyendrasana or Half Spinal Twist

Do not overstrain yourself while doing these asanas. Repeat each asanas for 2 to 4 times and spend only five to ten seconds on the holding asanas.

During pregnancy you must understand that you are breathing for two of you. Pranayama will help you in consciously regulating your breath. The following pranayamas helps in improving the nervous system and improves emotional stability.

  • Nadi Shodhan or Alternate Nostril Breathing
  • Ujjayi Pranayama

Meditation: Practicing meditation during pregnancy will help you stay positive and calm during those nine months when the hormonal changes tend to make you emotionally vulnerable. Regular meditation will induce a sense of easiness and make you more cheerful. Choose a similar time every day. Sit in a silent room with your back firmly straight. You can chant a mantra like Aum or Om to center your attention or even play a guided meditation audio tape. Start with ten minutes and if you feel comfortable increase the time to twenty minutes or more.

You can even practice meditation in Yoga Nindra or Relaxation. Lie down in the Balasana Position, use pillows to make yourself comfortable. Center your attention on the breath going in or out of your nostrils and deep into your body. You can stay in this position for as long as you feel comfortable. Many women are so relaxed in this position that they fall asleep; hence, you can practice it right before your sleeping time and fall asleep in the same position.

Note: Please consult your obstetrician before starting with the prenatal yoga.
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