Staying active, mentally, physically and emotionally during pregnancy is of utmost importance, and coronavirus pandemic has only made this situation difficult for everyone. And maintaining a balance of the mental and physical strength during these times is more important than ever. Besides, following a strict diet and a routine ironed out with all your leisure activities, dedicating early morning hours to yoga can help keep your body supple. According to the Indian Guru, Sri Sri Ravi Shankar, Yoga asanas relieve tension around the cervix by opening up the pelvic region thus, preparing expecting mothers for labor and delivery. However, all to-be-mums should first check with their GP or Gynaecologist before moving ahead in case of any special provisions and complexities.
1.Alternate nostril breathing
This pranayam technique is very simple to follow. Spread your mat on the floor and your sitting position should be such that you fold your legs on top of the other. Now, use your fingers to momentarily block one nostril for a few seconds as you inhale from the other and repeat the same with the other nostril. Continue this for 16 cycles, and it will help maintain your body temperature and also enhances oxygen supply within your body which will help with the baby’s growth.
2. Bee breathing yoga
For this asana you are required to sit up straight with your eyes closed and place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee. Breathe in again and continue the same pattern 3-4 times and this will help soothe your headaches while regulating your blood pressure.
3. Lying down
As part of this asana you are required to lie flat on your back, preferably without any props or cushions and close your eyes. Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides. Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward. Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Ensure you don’t fall asleep. After about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose. Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. It helps in alleviating any stress from the body and repairs cells. This helps self-healing is vital, as pregnant women should avoid taking pills.
4. Butterly technique
This is a slightly more complex asana and you should practice this only if you feel comfortable. For this asana, you will have to bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other whilst ensuring your spine is straight. You are required to hold your feet lightly with your hands and place them underneath the feet for maximum support. Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout. Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor. Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more. Take a deep breath in and bring the torso up. As you exhale, gently release the posture. This helps in smooth delivery and aids in intestine and bowel movement. It is also a good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region.
5.Legs up against the wall
This requires you to be in close proximity of a wall. You can begin by siting with your feet on the floor and your left side directly against the wall. While exhaling, move so your back is on the floor and your feet are flat against the wall. Using your arms, gently wiggle your body closer to the wall until your sitting bones are directly against the wall and your legs are pointed vertically above you with both legs directly above your hips. Rest your head against the floor. Ensure your pelvis is in a neutral position. If you experience discomfort while in this pose, lift your hips and place your bolster underneath your hips and then place your hands to rest on your belly or beside your torso on the floor. Stay in the posture for up to 15 minutes. To exit the posture, gently bend your knees and push your body away from the wall. Turn to your right side and lie in fetal position before pressing yourself up to a seated position. It releases the tension from your back and your knees.
