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Yoga chart for pregnant lady trimester wise


Yoga for Pregnant Ladies (First Trimester)

S. NO.

YOGA PRACTICES

ROUNDS

DURATION

1.

PRAYER


1 Minute

2. 

YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices)


8 Minutes


Neck Movements:



- Forward and Backward bending 

3 Rounds


- Right and Left bending 

3 Rounds


- Right and Left Twisting 

3 Rounds


- Neck Rotation (Clockwise & Anti clockwise) 

3 Rounds


Shoulder Movements



- Shoulder Stretch 

3 Rounds


- Shoulder Rotation (Forward & Backward ) 

3 Rounds


Knee Movement 

5 Rounds


Ankle Movement



- Ankle Rotation (Clockwise & Anti clockwise) 

5 Rounds

3. 

YOGASANAS


10 Minutes


STANDING POSTURES



- Tadasana



- Vrikshasana



SITTNG POSTURES



- Dandasana



- Sukhasana



SUPINE POSTURES



- Shavasana


4. 

BREATHING PRACTICES 

- Sectional Breathing: Abdominal, Thoracic and Clavicular  breathing

5 rounds  

each

20 Minutes

5. 

PRANAYAMA: 



- Nadi Sodhana Pranayama 

5 Rounds


- Bhramari Pranayama 

5 Rounds


- Sitali pranayama 

5 Rounds

6. 

DHYANA 


5 Minutes

7. 

SHANTI PATHA 


1 Minute


TOTAL TIME 

45 Minutes


Yoga for Pregnant Ladies (Second Trimester) 

1. 

PRAYER 


1 Minute

2. 

YOGIC SUKSHMA VYAYAMA: (Micro Circulation  Practices)


5 Minutes


Neck Movements:



- Forward and Backward bending 

3 Rounds


- Right and Left bending 

3 Rounds


- Right and Left Twisting 

3 Rounds


- Neck Rotation (Clockwise & Anti clockwise) 

3 Rounds


Shoulder Movements



- Shoulder Stretch 

3 Rounds


- Shoulder Rotation (Forward & Backward ) 

3 Rounds

3. 

YOGASANAS


18 Minutes


STANDING POSTURES


- Tadasana


- Vrikshasana


- Trikonasana


- Katichakrasana


- Veerbhadrasana


- Prasaritha padottanasana


SITTNG POSTURES


- Dandasana


- Sukhasana


- Badhakonasana


- Shashankasana


- Marjariasana (with breathing)


- Malasana


- Parivrata Sukhasana 


SUPINE POSTURES


- Viparitakarani with wall support


- Shavasana


PRONE POSTURES




- Balasana



4. 

PRANAYAMA:


10 Minutes


- Nadi Sodhana Pranayama 

5 Rounds


- Ujjayi Pranayama 

5 Rounds


- Sitali pranayama 

5 Rounds

5. 

DHYANA 


10 Minutes

6. 

SHANTI PATHA 


1 Minute


TOTAL TIME 

45 Minutes


Yoga for Pregnant Ladies (Third Trimester)

S.

N

1. 

PRAYER 


1 Minute

2. 

YOGIC SUKSHMA VYAYAMA: (Micro Circulation  Practices)


5 Minutes


Neck Movements:



- Forward and Backward bending 

3 Rounds


- Right and Left bending 

3 Rounds


- Right and Left Twisting 

3 Rounds


- Neck Rotation (Clockwise & Anti clockwise) 

3 Rounds


Shoulder Movements



- Shoulder Stretch 

3 Rounds


- Shoulder Rotation (Forward & Backward ) 

3 Rounds


Ankle Movement




- Ankle Rotation (Clockwise & Anti clockwise) 

5 Rounds


3. 

YOGASANAS


15 Minutes


STANDING POSTURES


- Tadasana


- Trikonasana


- Ardha Parhsvakonasana


SITTNG POSTURES


- Dandasana


- Sukhasana


- Upavistha Konasana


- Parivratjanushirshasana


- Marjariasana


SUPINE POSTURES


- Supta Badhakonasana 


- Shavasana

4. 

PRANAYAMA


8 Minutes


- Nadi Sodhana Pranayama 

5 Rounds


- Bhramari Pranayama 

5 Rounds


- Sitali pranayama 

5 Rounds

5. 

DHYANA 

Om meditation or So – ham Meditation 


15 Minutes

6. 

SHANTI PATHA 


1 Minute


TOTAL TIME 

45 Minutes


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