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Yoga and workout for Pregnant Ladies in First Trimester

 

Yogic Practices for Healthy Pregnancy:

1. PRAYER
Yogic Practice shall start with a prayer or prayerful mood to enhance the benefits of practice.

OM SAHANA VAVATU SAHANA BHUNATTU
SAHA VIRYAM KARAWAVAHAI
TEJASVINAVADITAMASTU
MA VIDVISHAVAHAI
OM SHANTI SHANTI OM

Meaning of prayer:
Together may we be protected
Together may we be nourished
Together may we work with great energy
May our journey together be brilliant and effective
May there be no bad feelings between us
Peace, peace, peace

2. YOGIC SUKSHMA VYAYAMA:
(Micro Circulation Practices)
Yogic Sūksma Vyāyāmas help to increase micro circulation. These practices can be done while standing and sitting.

I. NECK BENDING 
Sthiti: Samasthiti(Alert Posture)
Technique:
STAGE I: (Forward and Backward Bending)

1. Stand with the feet comfortably apart.
2. Keep your arms on the waist.
3. While exhaling, move the head forward slowly and try to touch the chin to the chest.
4. While inhaling, move the head as far back as is comfortable.
5. This is one round: repeat 2 more rounds.


STAGE - II : (Right and Left bending)
1. While exhaling, bend the head
slowly to the right; bring the ear as close as possible to the shoulder
without raising the shoulder.
2. While inhaling, bring the head to the
normal position.
3. Similarly, while exhaling bend the
head to the left side.
4. Inhale and bring the head up to
normal position.
5. This is one round: repeat 2 more
rounds.

STAGE - III : (Right and Left Twisting)
1. Keep the head upright.
2. While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
3. While inhaling, bring the head to the
normal position.
4. Similarly, while exhaling, turn the head to the left.
5. Inhale and bring the head to the
normal position.
6. This is one round: repeat 2 more
rounds.

STAGE IV: Neck Rotation
1. Exhale; bend the head forward
trying to touch the chin to the chest.
2. Inhale; slowly rotate the head
clockwise in a circular motion,
exhale while coming down.
3. Do a full rotation.
4. Then rotate the head in an anticlockwise direction.
5. Inhale; go back and exhale, come
down.
6. This is one round: repeat 2 more
rounds.

Note:
1. Move the head as far as possible.
2. Do not over strain. Keep the shoulders relaxed and steady.
3. Feel the stretch around the neck and loosening up of the joints and
muscles of the neck.
4. Can be practiced sitting on a chair.
5. People with neck pain can do the practice gently especially when
taking the head back to the extent it is comfortable.

II. SHOULDER’S MOVEMENT

Technique:
STAGE I: Shoulder’s Stretch

1. Feet together the body straight, the arms by the sides.
2. Raise your both arms sideways above your head with the palm outward.
3. Bring it down in the same manner
4. The arms must not touch the head when going up or the thighs when coming down.
5. Palms must be opened, with fingers
together

STAGE II: Shoulder Rotation

1. Stand erect. Place the fingers of left
hand on the left shoulder and the fingers of right hand on the right shoulder.
2. Full rotation of the both elbows in a
circular manner.
3. Try to touch the elbows in front of
the chest on the forward movement and touch the ears while moving up.
4. Stretch the arm back in the backward movement and touch the side of the trunk while coming down.
5. It is the clockwise rotation and repeats it for 5 times.
6. Do the same with anti-clockwise.

Benefits:
1. Practice of this Yogic kriyā makes the bones, muscles and nerves of the
shoulder region healthy.
2. These practices are helpful in cervical spondylitis and frozen shoulder.

III. KNEE MOVEMENT
Sthiti: Sama Sthiti(Alert Posture)
Technique:
1. Inhale; lift your arms up at the shoulder level, palms facing downwards.
2. Exhale; bend the knees and bring down your body to the half squatting position.
3. In the final position, both the arms and thighs should be parallel to the ground.
4. Inhale; and straighten the body. Exhale while bringing down the hands.
5. Repeat two more times.

Note:
1. Strengthen knees’ and hips’ joint.
2. Avoid this asana in case of acute conditions of arthritis.

IV. ANKLE ROTATION

Technique:
1. With the feet together, sit erect.
2. Stretching forward and circle first
from right to left, then from left to
right, with the ankle.
3. Repeat with the other foot.
4. Repeat two more times.

Note:
1. The exercise relieves rheumatism of the ankles and strengthens the toes and the feet
2. Avoid this asana in case of acute conditions of arthritis.

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