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International Journal of Ayurveda & Alternative

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International Journal of Ayurveda & Alternative p-ISSN - 2395 - 3985 e-ISSN - 2348 - 0173 Vol - 4 / Issue - 2 / March - April - 2016 Free Full Text @ www.ijaam.org I J A A M www.ijaam.org INTERNATIONAL JOURNAL OF AYURVEDA & ALTERNATIVE MEDICINE Bi-Monthly Peer Reviewed Indexed International Journal VOL 4 eISSN-2348-0173 ISSUE 2 (2016) INTERNATIONAL JOURNAL OF AYURVEDA & ALTERNATIVE MEDICINE pISSN-2395-3985 REVIEW ARTICLE Scientific Journal Impact Factor 5.733 (2015) by InnoSpace Sci. Res., Morocco YOGA AND PRANAYAMA DURING PREGNANCY G.M.Kavya1*, Sushila Sharma 2 1. Ph.D. Scholar, Dept. of Prasuti Tantra, National Institute of Ayurveda, Jaipur-302002. India, Contact No. +91 9902345121, Email – [email protected] 2. Associate Professor & HOD, P.G. Dept. of Prasuti Tantra, National Institute of Ayurveda, Jaippur- 302002. India, Contact No. +919660843984, Email - [email protected] Article Received on - 18th Sept 2015 Article Revised on - 29th Feb 2016 Article Revised on - 29th Mar 2016 Article Accepted on - 27th May 2016 All articles published in IJAAM are peer-reviewed and can be downloaded, printed and distributed freely for non commercial purpose (see copyright notice below). (Full Text Available @ www.ijaam.org) 60 Page © 2013 IJAAM This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by-nc-nd/3.0/deed.en_US), which permits unrestricted non commercial use, distribution, and reproduction in any medium, provided the original work is properly cited. G.M.Kavya, Sushila Sharma, Yoga and Pranayama During Pregnancy, Int. J. Ayu. Alt. Med., 2016; 4(2):60-68 VOL 4 eISSN-2348-0173 ISSUE 2 (2016) INTERNATIONAL JOURNAL OF AYURVEDA & ALTERNATIVE MEDICINE pISSN-2395-3985 REVIEW ARTICLE YOGA AND PRANAYAMA DURING PREGNANCY *Corresponding Author ABSTRACT: Yoga is an extraordinary spiritual science of self development and self realization G.M.Kavya that shows us how to develop our full potential in our many sided lives. Ayurveda is Ph.D. Scholar, Dept. of Prasuti Tantra, National Institute of the ancient medicine healing system for body, mind and spirit. Yoga and Ayurveda Ayurveda, Jaipur-302002. have long been linked together as two complementary systems of human India, development. A women’s body is biologically created for certain specific functions. Contact No. +91 9902345121, She has to undergo the four stages of life – childhood, adolescence, middle age and Email – old age. In each of these four stages, she undergoes physiological changes and has [email protected] to face problems and internal conflicts. A woman who has looked after her health will reap the reward by having a healthy pregnancy and delivery. It is absolutely essential for a pregnant woman to maintain her physical and mental well being both for her own sake and for the sake of the child within. There are mistaken notions about yoga for pregnant women. Some women fear that it may lead to QR Code IJAAM miscarriage. This is however nothing but an old wives’ tale. Women should begin to practice yoga before conception to improve maternal health and ensure sound health for future generations. Yogasanas are however nonviolent, improve blood circulation and strengthen the body. These yogasanas are meant to avoid dangers, complications occurring during pregnancy and delivery. Key Words: Antenatal care, Awareness, Pregnancy, Pranayama, Yogasana www.ijaam.org INTRODUCTION who have renounced the world, can derive benefit Yoga is a Philosophy and a way of life, where art from the practice of yoga, as the health and mental and science meet. It is the art of knowing oneself poise that yoga gives are necessary to all. Ordinary and knowing eternal truth. It is the study of the people those who are not inclined towards the functioning of the body, the mind and intellect in spiritual aspect can practice yoga for its physical the process of attaining freedom. [1] The great sage benefits. Here yoga frees them from life’s day to Patanjali has defined yoga as“yogah chitta vritti day stress and from the diseases and fluctuations nirodhah” means yoga controls the fluctuations of of the mind. the mind, the intellect and ego. Just as the moon is not reflected in the turbid water of a river, so also Motherhood is a women’s ordained duty. This is the soul is not properly reflected in an oscillating not merely a physical state but a divine position. A mind. A clear mind alone reflects the soul. woman has to pay a high price physically and Maharshi Patanjali explains yoga in 8 different psychologically in her multiple roles. The forms viz., Astanga Yoga. stabilization of physical and mental states is 1. Yama is conduct towards others or Social achieved by asanas and pranayama. Her salvation discipline. lies in practicing them. The saying “As you sow, so 2. Niyama is conduct towards oneself or shall you reap” is apt in the case of pregnant Individual discipline. women. The tedious and strenuous process of 3. Asana is practice of poses for Physical pregnancy and delivery affects the physical health discipline. as well as her mind and much of her energy is lost 61 4. Pranayama is breath control for mental in coming to terms with life during the periods of discipline. change. In giving birth, new responsibilities begin Page 5. Pratyahara is withdrawal or discipline of for her and she has to prove herself. Motherhood Senses. adorns her with the sacred qualities of love, 6. Dharana is concentration. sacrifice, faith, tolerance, good will and hard work. 7. Dhyana is meditation. This is her highest religion, her svadharma. 8. Samadhi is self realization Women should begin to practice yoga before The Health of the body and mind is important to all conception, to improve health and ensure sound whether they wish to succeed in their worldly health for future generations. Yogasanas are pursuits or in self realization [2]. Even sanyasins, however nonviolent, they strengthen the pelvic G.M.Kavya, Sushila Sharma, Yoga and Pranayama During Pregnancy, Int. J. Ayu. Alt. Med., 2016; 4(2):60-68 VOL 4 eISSN-2348-0173 ISSUE 2 (2016) INTERNATIONAL JOURNAL OF AYURVEDA & ALTERNATIVE MEDICINE pISSN-2395-3985 muscles and improve blood circulation. These yogasanas can be practiced in whole of pregnancy yogasanas are meant to avoid dangers, period. The yogasanas advised during Pregnancy complications occurring during pregnancy and period are as follows - delivery. Under the guidance of yoga teacher, the Table 1: Some of the Standing poses [1] Sr. 1st 2nd 3rd Yogasana No. Trimester Trimester Trimester 1. Tadasana(Mountain pose) -- 2. Vruksasana (Tree pose) -- 3. Trikonasana (Triangle pose) -- 4. Virabhadrasana (Warrior pose) -- 5. Parshvakonasana (Extended side angle pose) -- 6. Kati chakrasana, Parshva chrakasana -- 7. Utthita Hasta Padangusthasana -- 8. Bhujangasana (In ropes) -- 9. Parshvottanasana Table 2: Some of the Sitting poses [1] Sr. 1st 2nd 3rd Yogasana No. Trimester Trimester Trimester 1. Siddhasana (Perfect sitting pose) 2. Swasthikasana 3. Vajrasana 4. Virasana (Hero pose) 5. Gomukhasana 6. Dandasana (Staff pose) -- 7. Paschimottanasana -- 8. Janusirsasana (Head to knee pose) -- 9. Upavissta konasana (Open legs forward bend) 10. Badda konasana (Bound angle sitting pose) Table 3: Some of the Inverted poses [1] 1st 2nd 3rd Sl. No. Yogasana Trimester Trimester Trimester 1. Padottanasana (Spread legs forward bend) Adhomukha swhanasana (Downward facing 2. dog) 3. Chaturanga dandasana (Plank pose) 4. Marjarasana (Cat pose) Table 4: Some of the Lying down poses [1] Sl. 1st 2nd Yogasana 3rd Trimester No. Trimester Trimester 1. Uttanasana -- 2. Supta Padangushthasana 3. Makarasana -- 62 4. Savasana (Relaxation pose) Page 1.Tadasana or Samasthiti [1,3,4,5,6] It Brings stability to the body, removes the Brings stability to the body. Counteracts cramps in stiffness in the neck, shoulders, elbows and wrist. the calf muscles during night. Counteracts curvature of the spine and pain in the hip. 2. Vrukshasana [1,3,4,5,6] 1.1 Urdhva Baddhanguliyasana in Tadasana Strengthens joints and bones of the body. Bring Tones the shoulder muscles. Lifts the spine. flexibility in legs and hands. Enhances the Revitalizes body and mind. measurement of the chest. Improves the stability 1.2 Paschima Namaskarasana and Gomukhasana in and centre of gravity of the body. Tadasana G.M.Kavya, Sushila Sharma, Yoga and Pranayama During Pregnancy, Int. J. Ayu. Alt. Med., 2016; 4(2):60-68 VOL 4 eISSN-2348-0173 ISSUE 2 (2016) INTERNATIONAL JOURNAL OF AYURVEDA & ALTERNATIVE MEDICINE pISSN-2395-3985 3. Trikonasana and utthita Trikonasana [1,3,4,5,6] stiffness. Frees the abdomen from heaviness. Eases Gives proper alignment of legs. Cures disorders of the morning sickness. Keeps the pelvic joints free neck and shoulder joints. Very effective in and easy moving. Broadens the pelvic and relieving pain and stiffness in these areas. abdominal regions. Gives lightness and freedom. Strengthens the spine, hip joint, hands and palm. Makes delivery easier. Brings down high blood Brings flexibility of these joints. All major joints pressure. above the waist are properly activated; their muscles are duly toned up. Frees space for the Some of the Sitting poses diaphragm. Regulates blood pressure. Provides 1. Siddhasana [1] (Perfect sitting pose) and space in the uterus and freedom to breathe 2.Swasthikasana [1] through vertical and horizontal expansion and It is regarded as asana for improving vitality. Good extension. Maintains proper kidney function, thus effect on the nervous system of the body. It preventing water retension, kidney inflammation increases power of concentration. Acquiring state and back pain. Tucks the tailbone in disturbing of mental equilibrium. A good curative effect on all your weight evenly. Develops the vision power of the joints below the waist area. Hip, knee and the eyes. Provides quality of mental attentiveness. ankles are effectively activated. Blood circulation This gives relief to the lowered uterus during the is improved, synovial fluid is restored, Spasticity latter stage of pregnancy, bringing freedom to the and pain are removed.
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