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  BREATHING PRACTICES Sectional Breathing: Clavicular breathing: • Sit in comfortable pose and perform thoracic breathing for a few minutes. • Inhale fully, and expand the rib cage. • When the ribs are fully expanded, inhale a little more until expansion is felt in the  upper portion of the lungs around the base of the neck. • The shoulders and collar bone should also move up slightly. This will take some  effort. • Exhale slowly, first releasing the lower neck and upper chest, then relax the rest of  the rib cage back to its starting position. • Continue for a few more breaths, observing the effect of this type of breathing.  Thoracic breathing • Sit in comfortable pose and maintain unbroken awareness of the natural breath for some time, concentrating on the sides of the chest. • Discontinue any further use of the diaphragm and begin to inhale by slowly expanding the rib cage. • Feel the movement of the individual ribs outward and upward, and be aware of this...

  3. YOGĀSANAS A. STANDING POSTURES TĀDĀSANA (Palm Tree Posture): Tāda means palm tree or mountain. This asana teaches one to attain stability and firmness and forms the base for all the standing asana. Technique: 1. Stand with feet 2 inches apart. 2. Interlock the fingers, and turn the wrist outwards. 3. Now inhale, raise the arms up. Bring them in line with the shoulders. 4. Raise the heels off the floor and balance on the toes. Stay in this position for10-15 seconds. Exhale, bring the heels down. 5. Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to standing posture. Benefits: 1. Tadasana stretches and strengthens the legs. 2. It helps to reduce swelling in the feet of pregnant women. 3. It helps to open up the hips and chest region. 4. It enhances blood circulation in abdominal region. A word of caution: 1. Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo. VRKSĀSANA (The Tree Posture) Vrksa mea...

  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...

  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....

 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....

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 p...