Yoga: Is ancient form of exercise that contributed to the entire life of the people in the most natural way and familiar for years. Yoga is ...
In the period of pregnancy, when women mood swings fight at different levels, fatigue and nausea, cramping leg pain and difficulty breathing; Yoga exercises, techniques and attitudes facilitate all by a simpler and followed conveyor working conditions facilitated guaranteed 9 months.
Former Miss Universe and Bollywood actress Lara Dutta, who threw recently become a mother of a girl her prenatal yoga DVD, entitled "Healing with Lara" in prenatal yoga expert Tonia Clarke. His initiative is another example to emphasize the importance of pregnancy yoga that is being developed as a major fitness trend in mothers grass.
Women who are regular customers that require minor changes to your yoga routine during the months of pregnancy, when the body undergoes hormonal changes. The goal of yoga is the pregnant mother carries the unborn child in the world to help with the minimum of fuss, and all without health complications. Positions and practiced in the three trimesters exercises are different in each stage. There is no yoga; done under the supervision of experts and the environment.
A pregnant woman should consult your health history before starting with the exercises into consideration. For those who do restarted Yoga and have not dieted or he should not without medical approval in a hurry. The first three months are the most important and the chances of miscarriage are high; Therefore, it is of utmost importance, extreme caution during this period.
Note Tips With all the clauses and health, we now turn to the most recommended for mothers coming asanas'. Yoga postures under focus listed to strengthen the pelvic floor muscles, which will strengthen the matrix of the space for the growing fetus. Yoga instructor and nutritional Abhilasha Kale believes "The benefits of asanas are many. This regular exercise, called many endorphins liberation" endorphins "that maintain a positive energetic mother and without deter and mood swings that come your way."
Here is a list of top Abhilasha exercises suggests that women who are trying in the months of pregnancy. It also leads us to do it right:
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Sit down with the front legs outstretched (parallel).
And -Inhale arms to shoulder height lift, palms down.
Turn the body from the waist to the right of the head and hands at the same time on the same side move -Exhaling. Swing your arms back as much as possible. Do not bend your knees.
-Inhale And the starting position, keeping your hands and shoulders level parallel.
On the other hand -Repeat.
Taking advantage of its spine, legs, hands, neck exercises with gentle massage to the abdominal organs.
Utkatasana (attitude of the President)
- Strengthens the muscles of the thigh and pelvis
build booth Feet 12 inches. Keep your feet parallel to each other.
-Inhale For 2 seconds and lift the heels and the arms at shoulder height, palms down simultaneously.
-Exhale Slowly; sitting in squatting pose, finger. If you do not feel are probably on your toes, you usually keep keep your feet flat on the floor.
so their hands to keep in the same position, inhaling, lift slowly and stand on tiptoe.
-Exhale, Hands down, heel simultaneously.
Konasana (angle - pose)
- The flexibility of size and fat is kept under control in the waist region
build booth Feet 24 inches. You can do with the support of the wall of this asana.
His right hand holds the elbow straight -raise. Enter a good bit up and inhalation, turn the page to the left. Exhale and come back and put your hand down.
The same with the other side -Repeat.
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- Strengthening the abdominal, pelvic and thigh muscles
Lie on your back. Set up your legs. Keep your knees together.
Now bend your right leg at the knee on the side of his back. Breathe normally. Hold as long as you feel comfortable position and repeat on the other side. Set up your leg.
-Repeat With his left leg.
Did Panangustasana (big believer extended hand pose)
- Strengthens the muscles of the pelvis and thighs
Lie on your back. Set up your legs. Keep your body in one line.
His hands in the T-position, palms down.
Right leg on his right side -Slide. Do not try very hard. Keep your feet with your right hand, if possible.
-Sliding Leg returns to its initial position.
-Repeat Also on the left side.
Bhadrasana (butterfly stance)
- Inner thighs and strengthens the pelvic region
Sit fully extended on the mat with your legs.
-Keep Legs in contact with the mat, the way your feet "Namaste". Stand straight, without leaning forward. Place your hands on your knees or thighs. Hold the position until the moment where you feel comfortable.
-Straighten Legs and repeat it again.
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- Improved posture, relieving back pain
Sit on the carpet sukhasna, padmasana or ardhapadmasana.
Sit up straight and inhale, lift arms and join the palms in the position "Namaste". Keep your elbows straight. The hands are close to their ears. Hold for a few seconds and return to the normal position.
2-3 times -Repeat
Yastikasana (Palo - attitude)
- Corrects posture, stretches the body, relieves body tension
- Lie down on your back. Set up your legs. Keep your body in one line. Knees and feet together. Feet Up. The hands rest on the sides.
-Inhale And raise your hand; resting up on the floor and drawing. Slide your toes simultaneously.
-Exhale, Raise your hands and back to its normal position.
-Repeat 3-4 times in between with breaks.
Some memories / important safeguards:
- Mothers with asthma, the State asanas set up, but can not hold or stop during the practice of asanas / Pranayama breathing.
- Based on trimester there are some exercises that are not carried out on each month of pregnancy. Konasana (Angle Pose), for example, should be discontinued seven months later pregnant. Once the mother uncomfortable feels an asana, you must immediately without stopping force more muscles.
- Avoid (back strong elbows when the boat pose) forward asanas, turned and exercises bend, could put pressure on the positions of the abdomen. Asanas be avoided should be required on the weight of the stomach.
- Exercises involving balance has to be done very carefully.
- Please use do not have to rush into the exercise regime to lose weight immediately after birth. Postnatal Yoga (after six weeks after birth) and exercises should only be performed when the mother's body is completely relaxed and ready.
- Simple stretching exercises stimulate blood circulation, help with water retention, and relieve stress
- If mothers pain or nausea are feeling one of the exercises, they should immediately stop and consult a doctor.
ipshita.mitra@indiatimes.co.in
