Skip to main content

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


Labels:

Comments

Post a Comment

Popular posts from this blog

Best pranayama for kids for good health

Pranayama for kids for healthy mind 1. Bhramari Pranayama 1. Sit in any comfortable posture with eyes closed. 2. Inhale deeply through the nose. 3. Close the eyes with index fingers, mouth with ring and small fingers and ears with respective thumbs. This is also called Śanmukhi Mudra. 4. Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. 5. The resonance effect of humming sound creates a soothing effect on the mind and nervous system. 6. It helps to relieve anxiety, stress and hyperactivity. 2. Deep Breathing 1. Sit in any comfortable posture with eyes closed. 2. Inhale deeply through the nose. 3. Exhale deeply through the nose. 4. Become aware of deep breath and allow it to become deep, rhythmic and slow. 5. It helps to improve breathing capacity.
Post a Comment
Read more

Best diet chart for pregnant women

 Best Yogic diet chart for pregnant women: Pregnancy is a happy and joyous time of life in women. This is a challenging and crucial time  of women’s life as the mother's body goes through numerous physiological changes in order  to create and support the development of a new life. During the pregnancy period, the need  of macro and micro nutrients increase and healthy diet during pregnancy helps to protect  the mother from health risks. Healthy eating during pregnancy may also protect your baby  against diseases in later life. The diet ‘Ahara’ part has to be executed along with the standard Yogic practice. Consumption  of refined food induces tamsic gunas leads to diseases. Hence ‘Sattvic ahara’ which includes  millets, whole grains should be encouraged, especially in pregnancy women whose needs  for calcium, iron are more compared to the other individuals. Yogic Diet works to prevent  disease, increase energy and improve overall health....
Post a Comment
Read more

Pranayama for pregnant women in all trimester

  NADĪŚODHANA or ANULOMA VILOMA PRĀNĀYĀMA (Alternate Nostril Breathing) The main characteristic feature of this prānāyāma is alternate breathing through the left and right nostrils without or with retention of breath (kumbhaka). Technique: 1. Sit in any meditative posture. 2. Keep the spine and head straight with  eyes closed. 3. Relax the body with few deep breaths. 4. Keep the left palm on the left knee in  Jnāna mudra and the right hand should  be in Nāsāgra mudra. 5. Place the ring and small fingers on the  left nostril and fold the middle and index  finger. 6. Place the right thumb on the right  nostril. 7. Breathe in from the left nostril; close  the left nostril with the small and ring  fingers and release the thumb from the  right nostril; exhale through the right  nostril. 8. Next, inhale through the right nostril. 9. At the end of inhalation, close the right  nostril, open the left nostril and exhale through it. 10. T...
Post a Comment
Read more