Physical body is the intermediary for virtuous action. It is the means to reach our
destination. Hence the body needs to be taken good care of; should neither be
pampered nor abused.
Ayurveda and yoga are considered as analogous sciences. They are known to
originate in Veda and are closely plaited together that each recalls the other.
Ayurveda and yoga complement each other in restoring symphony between
personality levels. Both sciences lay emphasis on wholesome diet (Saatvika
Aahara), dinacharya (a systematic plan of daily regimen including diet),
rithucharya (a systematic plan of regimen in the context of seasons) and abiding
by the rules of noble eight-fold path (Ashtaanga yoga). Ayurveda stands for body
and mind whilst yoga targets body, mind and soul.
Beneficial effects of Yoga
Subjective upshot of yoga is the feeling of wellbeing. The objective influences are
a state of equipoise, improved immune stamina, tranquilizing effect by calming
the mind, analgesic effect by increasing the pain threshold and sedative effect.
Asanaas relax the muscles and improve their tone, knead internal organs,
rendering them active. Praanaayaama regulates breathing, relaxation techniques
and meditation quieten the mind .Spiritual healing results from culturing of
emotions.
Prenatal yoga can palliate the pregnancy blues like mood swings, etc. It gives her
a quiet private time to develop a close connection with her baby and prepare for
the baffling mysteries of labor. Complications such as pregnancy-induced
hypertension, gestational diabetes and intra uterine growth retardation caused
due to stress and fear can be easily prevented.
2. Breathing Exercises
Tiger breathing
Neck exercises
3. LOOSENING EXERCISES
Slow forward and backward bending
Slow twisting
4. Yoga asanaas – Standing postures
Thaadaasana
Ardhakati chakraasana
Paada hasthaasana
Ardha Mathsyendraasana
Baddhakonaasana
Upavishtakonaasana
Shashaankaasana
Maalaasana
Siddhayoni aasana
Sitting relaxation posture
6. Supine Postures
Vipareethakarni
Shavaasana
7. Praanaayaama
Naadishuddhi
Sheethali
Sitkaari
Sadantha
Brahmari
Sectional breathing
Yoga nidra
8. Meditation
Naadaanusandaana
Omkaar meditation
9. Closing Prayer
2. Breathing Exercises
3. LOOSENING EXERCISES
Slow Forward Bending
Slow Backward Bending
Slow Side Bending
Shoulder rotation
Slow twisting
Relaxation
6. Supine Postures
Vipareethakarni with wall support
Shavaasana(Left lateral Position)
7. Praanaayaama
Naadishuddhi
Sheethali
Sitkaari
Sadantha
Brahmari
Sectional breathing
Yoga nidra
8. Meditation
Naadaanusandaana
Omkaar meditation
9. Closing Prayer
2. Breathing Exercises
Loosening Fingers
Loosening wrists
Ankle Stretch
Quick relaxation technique (QRT)
6. Praanaayaama
Naadishuddhi
Sheethali
Sitkaari
Sadantha
Brahmari
Sectional breathing
Yoga nidra
7. Meditation
Naadaanusandaana
Omkaar meditation
8. Closing Prayer
Postpartum Yoga
Post-delivery exhaustion and bleeding may persist for 1-2 weeks. Yoga practice
can be resumed after six weeks post normal delivery and eight to ten weeks post
c-section. Initially short walks are advised, to begin with. Gentle breathing and
loosening exercises followed by few muscle-toning and strengthening aasanas are
to be practised to rebuild the pelvic floor and abdominal muscles and get back in
shape. Going at one’s own pace will assist quick physical and emotional recovery.
Moola bandha (anal lock) and Udiyaana bandha (abdominal lock) are very
beneficial. They beef up the pelvic floor and the abdomen.
1. Breathing exercises
2. Simple loosening exercises
3. Aasanas
Arda navaasana
Veerabhadraasana
Bhujangaasana
Shalabhaasana
Ushtraasana
Sethubandaasana
Kegel exercises
Abhyangam in pregnancy
Acharya charaka and Sushrutha totally contraindicates massage in garbhini.
Whereas Vagbhatacharya says massage is not advised in first month
After fifth month. Massage with pressure is definitely not advised throughout the
pregnancy. But, mild and soothing massage or just the application of oil is good
for strengthening the pelvic muscles which will help her for easy delivery.
Few vatahara and bruhmana taila like Dhanwantara taila, Narayana taila or plain
tila tailacan be used throughout pregnancy. Whereas Nalpamaradi taila, Eladi taila
can be used in 5th or 6th month, when garbhini has itching on her belly.
Mahanarayana taila can be used for painful areas like feet, legs etc.