Introduction To Yoga during Pregnancy

Pregnancy is a beautiful and divine phase in women’s life which comes with many changes: physical,
mental, emotional, social as well as financial. Amidst all these changes, Yoga becomes important part
to help women cope up with all these changes. It is an ideal preparation for labor and birth. It is also
an excellent way to get back into shape after birth. The reason for this lies in yoga’s approach.
Yoga for Pregnancy is divided into two stages:
a. Prenatal Yoga (Yoga before the birth of child or Yoga during Pregnancy).
b. Postnatal Yoga (Yoga after the birth of child or Yoga after Pregnancy).

Total weeks of pregnancy are 40 weeks (9 months) and is divided in three stages:
a. 1st Trimester (0 – 12 weeks / 1st, 2nd & 3rd month)
b. 2nd Trimester (13 – 24 weeks / 4th, 5th & 6th month)
c. 3rd Trimester (25 – 36 weeks / 7th, 8th & 9th month)

During Pregnancy, your body goes through many changes which creates stress on you, physically and
mentally. So, yoga focuses on poses for pregnant women, to increase strength and flexibility.
Performing yoga poses with awareness creates a state of calmness. The word pose expresses
a feeling of moving into stillness. In Yoga, the body is eased into alignment with the awareness
of breath. So, when a pregnant woman feels inner clarity, her confidence grows. When she
feels peaceful, her anxiety concerning the birth process decreases.
The mind becomes involved in the body movements. This focus allows the pregnant woman
to tune out the distracting forces around her during labor and to respond appropriately to
the contractions.
This ability to focus takes practice. Yoga provides a way to refine the movements of the body.
When first performing the poses, you may feel slightly awkward and stiff. Continue to do the
same poses and perform them at any pace you choose. After practicing them repeatedly, the
body will stretch, adapt, and gradually move into alignment.
As you get to know your body through practicing yoga poses, you will come to know your
physical strength and weakness. This is invaluable training, as pregnancy is a physical
process. Knowing where you are tight or weak, and working on those areas, will help you
prepare your body for birth. Experiment with the yoga poses not only as physical techniques
to be acquired but also as a mental and emotional preparation for birth.
This approach offers no guarantees for an easier or quick birth. However, your increased body
awareness and enhanced ability to breathe and relax will help you to adjust the physical
demands of labor, birth, and motherhood.
Some of the other benefits are:
a. Develops Stamina and Strength
b. Helps to maintain balance
c. Relieves tension of lower back, hips, chest, upper back, neck and shoulders
d. Calms the nervous system
e. Preparation for Labor
f. Connection with baby
g. Increases circulation
h. Breath work practice
AND MANY MORE.

Pregnancy Yoga Guidelines

• Doctor’s Clearance
• Know your client Yoga , Family, Health and Pregnancy History.
• NO COMPRESSION, STRAIN OR OVERSTRETCHING OF THE BELLY – this is the most important
principle to remember.
• Yoga should be always practiced with the baby’s safety in mind.
• PREGNANCY IS NOT A TIME TO LEARN NEW, MORE DIFFICULT OR ADVANCED POSES. It is a time
to be gentle and caring, with respect and love for oneself and baby. “NO OBESSION, BE GENTLE.”
• Asanas should work on creating space and openness, grounding, and balance.
• All asanas should feel comfortable, there should never be any strain or over- exertion. REMEMBER
EVERY BODY AND PREGNANCY IS DIFFERENT. We should follow the usual yogic guidelines of
steadiness and comfort but with additional care.
• Overstretching can be more common due to the increase in relaxin which softens the muscles and
ligaments.
• Avoid strong twists, instead practice gentle open twists only.
• Avoid abdominal contractions.
• Avoid any strain to the pelvic area, especially in the first trimester.
• Avoid prone positions from the second trimester and in the first trimester if there is breast
tenderness.
• Avoid lying on the back from the second trimester if it feels uncomfortable or causes dizziness or
faintness. This is due to vena cava compression, the main vein returning blood from the lower
extremities and abdomen to the heart. Pressure on the vein can decrease oxygen supply to the
mother and baby. Lying on left side will help increase oxygen supply. It is recommended to avoid
lying of the back completely in the last 6 weeks.
• Avoid strong backbends and practice only very gentle ones. As the pregnancy progresses there can
be more curvature of the lower back. In this case be even more careful practicing backbends.
• Avoid inversions due to possible pressure on the vena cava and dizziness. This is especially
important in the last two months when we want the baby to prepare for birth and to get into position.
• Avoid holding positions for extended periods of time, particularly standing poses that can be more
strenuous – the pulse rate has already increased and the heart is also working much harder than
normal so it is very important to avoid overexerting. Also avoid holding poses too long as they can
decrease blood flow to the uterus, cause venous pooling and dizziness.
• Extra care should be taken for moving from supine to sitting and to standing positions and should
always be done very slowly. It is recommended that after doing supine asanas women should roll to
the side, ideally the left side and then slowly sit up. It is not recommended that women sit up straight
as it puts stress on the abdominal muscles, lower back and belly.
• Avoid squatting poses if complications are there in last few weeks of pregnancy.
• Work on Restorative Hip Openers.
 • Use more props as it will help her to feel comfortable during the practice as well as confident.
• Release any pose that just doesn’t feel right, makes one breathless or increases the heart.
• No Abdominal Contractions. So, avoid the practices which increase heat in your body like Bhastrika
Pranayama, Agnisar Kriya, Kapalbhati, Nauli.
• No Bandhas, retaining of breath.

Introduction To 16 Sanskaras
In Vedas, there are total 40 samskaras prescribed, out of which 16 called Shodasha Samskaras are in
practice today. These samskaras are to be performed by or for an individual beginning with conception and
continuing up to the last rites performed after death. They are done in the five different stages of a human
life i.e. –

1. The prenatal years,

2. The childhood years,
3. The student years,
4. The adulthood years and
5. The old age or wisdom years.

These samskaras are meant to cultivate positive qualities which help purify the mind and ultimately lead it
to Realization, or union with God. Upbringing of man, is also a science. Almost like a gardener, parents
and teachers work on a person so that the best can flower out from him or her. The whole and entire thrust
of these samskaras is to help bring about greater awareness and love in the mind, and channelize the
interest & energies into positive fields. The whole concept of ‘work’ is on the mind alone, and is
comparable to the work of a genetic engineer.
Below is mentioned in brief the list of 16 Samskaras:

1. Garbhadana Samskara – This is the first coming together of the husband & wife for bringing
about conception. ‘Garbha‘ means womb. ‘Dan‘ means donation. In this sacrament the man places his
seed in a woman.

Another reason for having progeny is given in the Taittiriya Upanishad. When the student ends his Vedic
studies, he requests permission to leave from his teacher (see Samskara 14). The teacher then blesses him
with some advice which he should imbibe for life. One of the commands is:

“Prajaatantu ma vyavyachchhetseehi”
“Do not terminate one’s lineage – let it continue (by having children).”

Parents expecting a child need to purify their body and mind through this first sanskar. Garbhadhan
sanskaar is carried out by the following mantra:

ॐ भद्रं कर्णेभभिः शर्ण

ृ ुयाम दे वािः । भद्रं पश्येमाक्षभभययजत्ािः ।
स्थिरै रङ्गैथतुष्टुवागँसथतनूभभिः । व्यशेम दे वहितं यदायूिः ।
स्वस्स्ि न इन्द्रो वद्
ृ धश्रव ाः । स्वस्स्ि नाः पूष ववश्ववेद ाः ।
स्वस्स्ि नस्ि क्षर्यो अरिष्टनेम ाः ।स्वस्स्ि नो ब्रुहस्पतिददध िु ।
ॐ श स्न्द्िाः श स्न्द्िाः श स्न्द्िाः ।।
 Om Bhadram Karnebhiḥ Srinuyaam Devah । Bhadram Pashyem Akshabhir Yajatrah।
Sthirair Angais Tushtuvagamsas Tanoobhih । Vyashema Devahitam Yadaayooh।
Swasti Na Indro Vriddhashrava। Swasti Na Poosha Vishwa-Vedaah।
Swasti Nastaaksharyo Arishtanemih। Swasti No Brihaspatir-dadhaatu।
Om, Shaanti Shaanti Shaanti।।

Om, May we hear what is Auspicious with our ears, Oh Gods. May we see what is Auspicious With our eyes,
Oh holy ones worthy of Worship. May we live a life of satisfaction with strong organs and Healthy body.
May we Praise the Lord during the life span given to us by the Gods. May God Indra of Great fame bless us.
May the Omniscient Poosha bless us. May the Protector Garuda bless us. May Lord Brihaspati protect us.
Om, Peace, Peace, Peace
Oh Goddess! You give power to this woman to bear a child. May the God Ashwinikumar and the deities
such as Mitra, Varuna, Guru Brihaspati, Indra, Agni, Brahma fill the womb of this woman.

Furthermore, after nine months on the birth of the child, the following prayer is sung to Lord Brahma:

Oh Brahmaji! Bless this woman with the hope to bear a healthy child. Oh Lord create such a being who
can see sharad rutu and live for 100 years.

2. Pumsavana Samskara – Is usually performed in 2nd / 4th month of pregnancy. Ceremony

performed when the first signs of conception are seen, and is to be performed when the moon is in a male
constellation, particularly the Tishya-nakshatra. Thus for the purification of the child in the womb and for
the mental development this samskaar is undertaken. It is considered essential for the baby in the womb
during the shubh nakshatra time with a view to help the parents get a healthy and brightful child. Its
purpose is: to ensure the good health of the fetus and the proper formation of its organs, so that the family
line and tradition will perpetuate through the baby.

3. Simantonoyana Samskara – In the fourth or fifth month of pregnancy, the mind of the foetus
begins to develop. This is when simantonoyana Samskara is performed. Its purpose is to protect the foetus–
especially its newly forming mind–from all negative influences, and also to stimulate the development of
the unborn child’s intellect.

4. Jatakarma Samskara – This samskara is performed on the birth of the child. It is said to be
performed when cutting the navel string of the new born baby from that of his mother. While in his/her
mother’s womb environment is totally different. The baby does not eat or breathe through his own mouth
and nose. Food reaches the baby through umbilical cord and the baby is wrapped in a pouch filled with
water.

For this divine and newly born child who has experienced this world for the first time the father of the baby
feeds the child with a mixture of sugar, honey and ghee. All these elements are not served equally. Two
drops of ghee and six drops of sugar and honey (shahad) is fed with a golden stick chanting special vedic
mantra. Thereafter, the father of the new born baby performs a yagna and whispers in the baby’s ear “Your
secret name is Ved” then the father cuts the navel string and blesses him:
Oh son! You have born from my limbs, your heart has been created from my heart, thus by name you are
my soul. Oh my son, may u live for hundred years.”

When the child is born, sages take a look at the moon and planets which determine the degree of
auspiciousness. If birth takes place in an inauspicious time then the jatakarma is performed to destroy the
evil ward. Then the father would call upon a brahmnishth sant for blessings. The father again blesses the
child:

“You may become strong like a stone, brave against the enemies like the great sage Parshuram and you
may remain pious for ever like the gold”

During the ritual, baby is bathed with milk so as to bless him for physical, mental and spiritual progress.
Whatever is eaten by the child while in his mother’s womb is sanctified from the sins. Acharyas perform a
noble sankalp with nine different mantras. After that a prayer is performed for gaining intelligence,
strength and healthy child, thereafter the mother feeds the child.
The word OM is written on the baby’s tongue with the help of the golden spike. The reason being is that
psychologists believe that whatever the child learns in his early 5 years tends to remember throughout his
life. Hence writing OM on the baby’s tongue will always lead him to spirituality. But nowadays people have
turned to western culture and have forgotten these rituals.

5. Namakarana Samskara – On the eleventh day after the child’s birth, namakarana Samskara is
performed. In this ceremony, the child receives its name.

6. Nishkramana Samskara – In the third month the child is allowed agni (fire) and chandra
(moon) darshan. In the fourth month he is taken out of the house for the first time, by the father or
maternal uncle, to the mandir for the Lord’s darshan.

7. Annaprashana – Feeding the child with solid food is the next important samskara. For a son this is
done in even months – the 6th, 8th, 10th or 12th months. For a daughter this is done in odd months – 5th,
7th or 9th months. The food offered is cooked rice with ghee. Some sutras advocate honey to be mixed
with this. By advocating this samskara, the wise sages accomplished two important considerations. First,
the child is weaned away from the mother at a proper time. Second, it warns the mother to stop breast
feeding the child. For, an uninformed mother, many out of love, continue breast feeding the child, without
realising that she was not doing much good to herself or the child.

8. Chudakarana Samskara – Cuda means the ‘lock or tuft of hair’ kept after the remaining part is
shaved off. At the end of the first year after birth, or during the third year, this samskara is performed. It is
believed to strengthen the child’s intellectual abilities. This ritual shaving of hair, performed with
ceremony, prayers, and chanting of Vedic hymns, is chudakarana Samskara.

9. Karnavedha Samskara – This ritual has been said to have a religious and scientific importance.
After the completion of scientific experiments, piercing ear lobes helps to remain healthy. By piercing ear
at the bottom a specific vain gets pierced which helps to avoid diseases like Hernia. Karnendriya has direct
contact and effect with viryavahini of a child. The listening capacity also increases. This samskaar is usually
carried out on either on 12th or 16th day, or 6th/7th/8th month or 1st/3rd/5th/7th/9th year.
10. Upanayana and Vedarambha Samskara – Upanayan samskara is also famous with its
name as YAGNOPAVIT (janoi) SAMSKAAR. ‘Upa’ means near and ‘nayana’ means’ to take to’ hence taking
the child to a teacher (guru). This samskaar is very important to develop the child intellectually as well as
mentally also practical and spiritual progress is recognized. The child at this stage enters studentship and
disciplinary life which is followed on the grounds of brahmacharya (celibacy) vrat.
Vedarambha was not mentioned in the earliest lists of the Dharma Sutras, which instead listed the four
Vedic vows – Ved Vrats. It seemed that though upanayan marked the beginning of education, it did not
coincide with Vedic study. Therefore a separate samskara was felt necessary to initiate Vedic study. In this
samskara, each student, according to his lineage, masters his own branch of the Vedas.

11. Keshanta – Hairs are cut, guru dakshina is given .

12. Samavartana Samskara – This samskara is performed at the end of the brahmacharya phase
– the end of studentship and the person returns home. ‘Sama vartan‘ meant ‘returning home from the
house of the acharya.’ This involves a ritual sacrificial bath known as Awabhruth Snan. It is sacrificial
because it marks the end of the long observance of brahmacharya. It is a ritual bath because it symbolises
the crossing of the ocean of learning by the student – hence Vidyasnaatak – one who has crossed the
ocean of learning. In Sanskrit literature, learning is compared to an ocean.

Those students who wished to remain as lifelong students observing brahmacharya would remain with the
acharya. Today, this means accepting a spiritual guru – an Ekantik Satpurush and becoming a sadhu. The
student thus bypasses the next two ashrams, to enter sannyas.

13. Vivaha Samskara – The traditional wedding ceremony is known as vivaha Samskara It is
considered by many to be the most important of all the samskaras. This is from where his second phase
after brahmacharya phase begins.

14. Vanaprastha Samskara – According to the Vedic tradition, vanaprastha is the third stage of
life, following brahmacharya (Vedic student/disciple) and grihasta (householder). Here, a one leaves
behind one’s life in the world and retires to the forest (or serving the society), to live an ascetic life devoted
to service, study of the scriptures and to meditation.

15. Sanyas – The last phase of life. Before leaving the body , person sheds all sense of responsibility
and relationships to awake and revel in the timeless truth. Much like attaining Nirvana and enlightenment.

16. Antyeshti Samskara – The final sacrament, the funeral rites, are known as antyeshti Samskara.

This is the list of 16 important sanskaras which were performed by saints in the ancient times. Nowadays
as western culture is becoming predominant, people have forgotten the importance of these. Out of these,
our primary focus will be on Garbhsanskara which includes Garbhdana and Garbhkala Sanskara.
 WHAT IS GARBHSANSKARA?

Every parent wants the best for their child. A healthy pregnancy is necessary to ensure the baby’s well-
being after birth too. The knowledge of garbh sanskar dates to ancient scriptures and is included in the
ayurveda.
Ayurveda has long recognized the need for physically, mentally, and spiritually preparing expecting
mothers to make the delivery as safe and healthy as possible. This usually starts with Ayurvedically
preparing the couples planning to get pregnant, about 3 months prior to conception.
“Baby should be by choice not by chance” as per Ayurveda.
The word garbh in sanskrit refers to foetus in the womb, and sanskar means education of the mind. So,
garbh sanskar translates into the process of educating the mind of unborn baby. The term Garbh
is used only after the union of shukra & shonit with aatma in uterus. Unless the entry of aatma, only union
of shukra & shonit is not considered as Garbha.
Garbh Sanskara means reforming, polishing, finishing, molding, and educating the unborn. It is these
‘9months’ decisive period when maximum efforts are to be taken for betterment of offspring. Today
science has also proved that unborn baby cannot only listen, feel but also respond by its own way. Around
60% brain development takes place inside.
It is traditionally believed that a child’s mental and behavioral development starts in the womb as it can
be influenced by the mother’s emotional state while she carries the baby. The practice has been a part of
hindu tradition since time immemorial and is evidenced by stories of how garbh sanskar had a very
positive effect on mythological characters like abhimanyu, astabakra and prahlad who were enlightened
in their mother’s womb.
It might sound odd but ask any mother and she is sure to tell you that bonding with the baby starts as
soon one conceives. That’s why you see mothers speaking to their baby bump or even trying to think good
thoughts or do things that soothe the baby. While most pregnant mothers do it as a feel-good factor, it
does have more deep-rooted benefits too.
Thus, while garbh sanskar is believed to benefit the baby, it is not focused solely on the child. These
practices ensure that the mother is healthy and in a positive state of mind. Activities such as changes in
diet (Aahar), life style(Vihara), moral conduct(sadvrutta) along with various therapies, underlines what
Ayurveda calls Garbh Sanskara are recommended to pregnant women through the practice of Garbh
Sanskar.

IMPORTANCE OF GARBHSANSKARA
Every parent needs healthy and intellectual baby with good qualities. And this samskara helps you to
choose your lifestyle/nature/behavior for your baby. Below mentioned are few points telling the need for
this:
• Nuclear families
• Need of Guidance
• Increased Stress Levels
• Unorganised Lifestyle

TYPES OF GARBHSANSKARA
Is divided into two phases:
1. Bija Nirmana Kala / Garbhdana Kala known as Bija Sanskara.
2. Garbh Kala / Antenatal period known as Garbhkala Sanskara.
 BIJA SANSKARA
Introduction to Bija Sanskara
There are repeated prayers for progeny and prosperity are solemnized mentioned in Rig Vedas sung
during this samskara:
प्रज ां च धत्तां रववणां च धत्त ्
bestow upon us progeny and affluence

The Vedic texts have many passages, where the hymn solemnizes the desire for having a child, without
specifying the gender of the child.

ववष्र्णुयोननं कल्पयतु त्वष्टा रूपाणर्ण वपंशतु । आ भसञ्चतु प्रजापनतर्ायता गभं दर्ातु ते ॥१॥
गभं र्ेहि भसनीवाभि गभं र्ेहि सरथवनत । गभं ते अस्श्वनौ दे वावा र्त्ां पुष्करस्रजा ॥२॥
हिरण्ययी अरर्णी यं ननमयन्ितो अस्श्वना । तं ते गभं िवामिे दशमे माभस सूतवे ॥३॥
May Vishnu construct the womb, May Twashtri fabricate the member, May Prajapti sprinkle the seed, May
Dhatri cherish thy embryo;
Sustain the embryo Sinivali, sustain the embryo Sarsawati, May the divine Aswini garlanded with lotuses,
sustain thy embryo;
We invoke thy embryo which Aswins have churned with the golden pieces of Arani(firewood), that thou
mayest bring it forth in the 10th month.
The Atharva Veda, similarly in verse 14.2.2, states a ritual invitation to the wife, by her husband to mount
the bed for conception, "being happy in mind, here mount the bed; give birth to children for me, your
husband".

Its aim is to obtain the best quality genes.

“Healthy Sperm + Healthy Egg = Healthy Foetus”
Modern Science also believes how important is healthy gamete/reproductive cell for healthy baby. In this
Sanskara, we talk about Physical and Mental preparation required by couple for Healthy reproductive cell.

Need of Bija Sanskara

• Nuclear Families
• Lack of Marriage
• Importance of Planning
• PCOD & other problems
• Increased Stress Levels
• Unorganized Lifestyle
• Low Immunity Couple

4 ESSENTIALS FOR FERTILITY (Reasons For Infertility):

Infertility has become a major concern nowadays because of Increased Stress and Unorganised Lifestyle.
Due to which sperm and egg quality lowers down.
 • Acc. To Modern Science for fertility: regular menstruation, ovulatory cycle, unblocked fallopian
tubes, healthy endometrium and uterus is prime concern.
• Unhealthy lifestyle, food habits, lack of exercise, physical and mental dtress, early menopause,
PCOS, anatomical or pathological changes may lead to infertility.

Ayurveda states some cure for Infertility:

• Ayurvedic medicines successfully cure all complaints without any complications to healthy
fertility.
• Panchakarma is having boosting to cure and faster recovery and results for healthy ovum and
sperms and finally the baby.
• Along with regular medicines and timely panchkarma, best lifestyle and food habits and daily
exercise is also very important.
• Unexplained fertility also gets result with Ayurveda.
• Mainly Virechana is the best shodhana karma for stree rog or syndrome as Pitta is mainly
involved.

For each and every product to be formed, we need essential ingredients which make that product. For a
pot to be made, mud, wheel, water, fire, stick and potter are needed. For making a cloth, threads, weaving
machine, dyes and weaver are needed. Similarly there are some essential and mandatory elements or
ingredients needed to form a human body also. These ingredients are called garbha sambhava samagri.
(Garbha=fetus, embryo, Sambhava=forming, Samagri=ingredients).

1. Ritu : Right time/period of conception.

2. Kshetra (Garbhasya / nourishing bed): Healthy Uterus as well as healthy to-be mother.
3. Ambu: Good quality nutrients for proper nourishment & development of foetus.
4. Beeja: Healthy Ovum and Sperm.

FORMATION OF GARBHA
The Garbha is formed from 6 basic elements acc. to definition in Charaka.
A) Akash / Space – Shabh (speech), Shrotrendriya (Ear), all srotas in the body (sinuses & hollow
structures), Mouth, Throat, Kotha (Intestines), Mind, Intellect, Sleep, Laziness, etc.

B) Vayu / Wind – Touch, Skin, Dryness, all body movements (internal & external), Respiration,
Sweating, etc.

C) Agni / Fire – Roop (Beauty), Eyes(sight), Digestion, Body Temperature, Megha (Grasping power),
Varna (Colour), Kanti (Reflection), Shourya (Bravery), Anger, etc.

D) Jala / Water – Tongue, Ras, Softness, Coldness, Oleation, Sweat, Cough, Meda, Blood, Mamsa,
Sukhra, etc.

E) Prithvi / Earth – Smell, Nose, Gaurav (Steadiness) Hair, Bones, Nails, Teeth, Skin, etc.

F) Aatma
Garbha is also considered to be formed by 6 factors:
Matruj (from mother), Pitruj (from father), Aatmaj (from aatma), Satvaj (from mind-mann), Rasaj (from
aahar), and Satmyaj (from factors which are habitual/good for mother)
A) Matruj Bhava – Skin, Blood, Flesh, Fat, Umbilicus, Heart, Liver, Spleen, Alimentary Canal,
etc.

B) Pritruj Bhava – Hair, Nails, Teeth, Bones, Veins & Arteries, Shukra, Muscles, Hormones, etc.

C) Aatmaj Bhava – Birth in specific species, Longevity, Knowledge, Mann, Feeling, etc.

D) Satmyaj Bhava – Longevity, Happiness, Cheerfulness, Capacity, Adjustments, etc.

E) Rasaj Bhava – Development of body, growth, nutrition, etc.

F) Satvaj Bhava – Devotion, Hatred, Love, Memory, Bravery, Purity of Mind & Body, etc.

All these factors are very important in growth, formation, development of Garbha. They work together
hand in hand with each other. Single factor is not sufficient for the formation of Fetus i.e. Absence of any
of the above factors make it impossible to form Garbha.

BIJA SANSKARA – AYURVEDIC EUGENICS

1. Physical And Mental Preparation Of Couple For Pregnancy

Pregnancy can be such a beautiful and magical time as you get ready to bring a new life into the world.
But it can also come with its fair share of difficulties and doubts, so it’s best to prepare your mind and
your body for the changes you are about to undergo during this phase. Of course, role of mother is
always more than father’s role in pregnancy. But, still our studies father also plays role in pregnancy.
One should start this preparation 3months prior to conception. Here are some tips for getting first
prepared for pregnancy which can lead to a healthy child:
a. Consult your doctor about your physical fitness and is mother ready to conceive? : Your
doctor will ask about your medical, obstetric, mental health and vaccination history. They may also
perform physical and gynecological exams, as well as blood tests, to ensure that everything is in
working order.
b. Change your Lifestyle: It’s a good idea to quit smoking and cut back on alcohol, caffeine and
processed food a couple of months before you start trying to get pregnant. Focus on eating a
variety of whole foods and getting regular exercise and proper time of sleep for good health. And
must take out proper time for Yogic practices daily to achieve physical as well as mental relaxation.
c. Switch to Natural Products: From your skincare and cosmetics to your household cleaning
products, now is the perfect time to remove potentially toxic chemicals from your home. Switch
to brands that use only natural, plant-based ingredients. Because toxins are unhealthy for the child.
d. Inculcate Yoga in your daily routine: There’s no denying that labor and birth are intense. You
may have heard the phrase that ‘labor is like a marathon’. It’s absolutely true and it’s something
 that you need to physically and mentally prepare your body for. Once you have the ‘OK’ from your
doctor, start some pregnancy-safe exercise like like prenatal yoga, pilates or swimming. It’s also a
good idea to research birth education classes that teach you how to use and control your breath
and practice stretch, massage and visualization techniques.
e. Reduce Stress in your life: Some research has shown that stress may negatively affect
fertility, but that thought alone can make you feel more stressed. That’s why there’s no time like
the present to start a daily mindfulness meditation practice, which only requires 10 minutes a day.
f. Stop practices which increase heat in your body: When one is ready to conceive, avoid the
practices like Bhastrika, Kapalbhati, Agnisar, Nauli, Uddiyana Bandha as these can create a lot of heat in
the body. Too much heat can lead to miscarriage.
g. Communicate with your partner: Talk openly about your joys and fears relating to pregnancy
and parenthood and ask him to share his as well. This will ensure that your bond is strong and that
you’re on the same page when your baby arrives. If you're having problems in your relationship, it's
probably not a good time to bring a baby into the mix. Ask your partner:
• What excites you and what scares you about being a parent?
• Is our job status reliable?
• Can we afford a child?
• Who will be our support system?
• What will we do for child care?
• How will we divide the work?
Parenting isn't easy, but if you can communicate your needs clearly, you'll do well
h. Spend more quality time with your partner: This is for wife specially. It is required husband
should give more time to her wife. This will help her to become emotionally strong.
i. Adding a second child: If you already have a child, how do you know if the time is right for
baby No. 2? So, you should check out with few things:
• Is your first child sleeping through the night?
• Are you and your baby ready to stop nursing?
• Is your body ready to be pregnant again?
• Is your partner prepared for another child?
• Can you afford more than one?
j. Be aware that Pregnancy may take a while. So donot stress out yourself.

2. Sharirk Shodhana (Physical Detoxification): Before conception, it is important for the

couple (both healthy as well as unhealthy) to detoxify their body as our body is exposed to unhealthy eating
habits, pollution, etc.. for a healthy gamete. Also, those who suffer from any disease like PCOS, Diabetes,
etc.. should get them treated first. This is known as Sharirk Shodhana.
There is list of Shatkarmas mentioned in Hatha Yoga for cleansing the body based upon your problem. And
in Ayurveda, Panchkarmas have been described based upon your Dosha predominance to balance your
doshas.

3. Mansik Shodhana (Mental Detoxification): Practise Yoga daily to purify your thoughts,
emotions as during this phase, lady can go through lot of mood swings. So, it is very important to balance
your mind. Doing Pranayama, Meditation, Chanting of mantras on regular basis will help you to detoxify
your mind and prepare you for pregnancy.

4. Rasayana (Norishment of Body)

5. Vajikarana (Revitalisation)

6. Aahar (Diet)

VIEW OF PREGNANCY IN ANCIENT SCRIPTURES

Our ancient scriptures Vedas, Upanishads, Puranas hold a very great opinion about the impact of
lifestyle of mother on her baby when baby is inside womb. And there are many great examples also
which illustrate the same.
a. Garbhopanishad: Acc. To this scripture, the developing fetus gets affected by the foods eaten, the
drinks taken through his mother as he sits inside her womb. These have entered his body through the
tube or arteries in the umbilical cord that connects him with his mother. While in the womb, he
remembers the previous births. As he develops, he gets the effect of Karma that was done by him in
previous birth.

b. Agni Purana: It is said that when child has entered the womb for rebirth, it is in fluid form during
1st month, which then solidifies in 2 nd month. In the 3rd month, the organs begin to develop. And in
the 4th month, skin, flesh and bones appear. In the 5 th month, hair appear. And in 6th month, mind is
produced. In 7th month, child can experience pain. The body is covered by a skin and both hands are
held above the head in saluting position.
Also, it is said that if child is female, it lies on left side and if it is male, it lies on right side. And if
neutral, it lies in middle. From 7 th month, the child can experience the taste of food mother consumes.
During 8th & 9th month, there are great emotional excitements and upsurges. If mother suffers from
any disease, the child would also inherit it. When pregnancy is matured, the child will come out of
mother’s womb. It is said that child inherits its skin, flesh and heart from mother & the sex organs,
marrow and belly from the father.
It is said that child receives pranas in the 3 rd month, it is now that developing baby is endowed with
its own source of vital energy. And in 4th month, soul enters the body of child and from this time, the
unborn child has its own sense of awareness. From this moment itself, the mother has to nourish her
child not only physically but also mentally, emotionally and spiritually. This is the most important
phase for mother to develop her child.
c. Brahmanda Purana: It is said that there are seven elements in the human body: Rasa, Blood, Flesh,
Fat, Bone, Marrow and seminal fluid(in case of male). From the food one consumes the blood and
other fluids in the body take their nutrition. Also, it is said during mating time of male and female, the
seminal fluid when it enters the women’s vagina, there is mixing of blood with semen. SO, it says if
quantity of blood is more than a semen, then child will be female, and if semen is more than blood,
then male child will be born and if quantity of semen equals blood, then child will neutral, neither be
male nor female.
d. Our Ancient Scriptures: There are so many great stories told in our ancient scriptures that how the
lifestyle of mother impacts her child during her pregnancy. There was a great devotee of Lord Vishnu,
his name was Prahlada. His father was a great demon, a tyrant who suppressed freedom of his people.
Because he use to ask people to worship him, He is god. When Prahlada was in the womb of her
mother, her mother stayed in an ashram, where her mother use to regularly listen to the glories of
Lord Vishnu. Prahalad, though inside in his mother’s womb also shared in this initiation and became
a great devotee of Lord Vishnu. His devotion to Lord Vishnu endowed with him great inner strength
that he had no fear of his father also. Similarly, there are so many other stories.
It is a matter of fact that health and mental attitude of mother are reflected in development of
child. Illness and psychological tension & stress in mother, have an adverse effect on baby. There are
many yogic relaxation techniques that can be used to minimize stress and to create harmonious
environment for upcoming child. When mother regularly undergoes meditation, this exerts a positive
influence on the consciousness of her child.

DEVELOPMENT OF FETUS IN 9MONTHS (Acc. To Ayurveda)

(PRECONCEPTION STAGE OVER)

 GARBHKALA SANSKARA (ANTENATAL CARE)
1. Normal & Specific Diet for A Pregnant Lady
The pregnant women is nourishing a dynamic life within her. Hence, she should eat a balanced diet
including all nutrients like carbohydrates, proteins, fats, mineral, vitamins, micronutrients and
antioxidants. It is said if mother was taking 2500calories daily, now she must take 2800 – 3000 calories
per day. Hence, she needs more fat, proteins, vitamins, minerals etc. She must store energy to bear the
pain and effort and strength during delivery. She must be prepared to feed her baby as soon as the child
is born. Her milk must be rich to provide complete food to the baby. The baby draws all required
nutrition from the mother, and so this will make the mother weak if she doesn’t take adequate balanced
diet. It is equally important that she should not overeat and become obese. Obesity in Pregnancy due
to excessive intake of rich food and lack of physical activity to spend that energy, can lead to many
complications during pregnancy & deliver. It is therefore required she must keep checking her weight
on regular basis.
Four groups of essential food substances in pregnancy:
a. Supply energy to the mother and foetus.
b. Help in building and repairing tissues and organs,
a. Protect the mother against infections and disease,
b. Help in proper functioning of all systems including that of foetus.
These food substances should be pleasing and acceptable: Physiologically and Psychologically. There
are so many assumptions in our traditional beliefs which say that some foods are not good for mother.
Like Banana, Orange, Papaya may cause abortion and respiratory problems. Although today’s studies
says that these foods are rich in Vitamin A, C and iron which are important for pregnant women. And
so, on there are so many beliefs. Now let us see Yogic Concept of Balanced Diet:
Acc. To Yoga, mind has a direct impact of the food you choose and eat. And all foods are classified in
3 categories: Sattvic, Rajasic and Tamasic.
Sattvic Foods : Sattvic food is that which makes mind sattvic. This includes simple vegetarian diet
containing sufficient nutrients with minimal spices and fats. It should also be cooked freshly and
served with good heart. Sattvic food provides us with:

Ayuh sattvabalaarogyasukhapritivivardhnanah,
Rasyah snigdhah sthira hrdya aharah sattvikapriyah

Vitality Purity
Strength Cheerfulness
Health Happiness
Substantial Good Appetite
Stamina Likable

Rajasic Foods: Rajasic foods are those which excite the mind and prepare the system for fight or
increase the stress levels. Rajasic foods are:
 Katvamlalavanatysunatiksnaruksavidahinah
Ahara rajasasyesta dukh sokamayapradah
Bitter Sour
Saline Steaming Hot
Pungent Dry
Burning

Tamasic Foods: Tamasic foods are those that makes one dull, lazy, heavy and unable to think clearly.
Yatayamam gatarasam puti prayusitam ca yat,
Ucchistmapi camedhyam bhojnam tamaspriyam
Old food Foul smelling
Tasteless Stale
Impure food
So, from these 3 points of views, yoga suggest sattvic diet is best recommended for mother. It is very
important pregnant mother does not eat meat or Rajasic and Tamasic Food. Because as studied that
whatever food mother eats it reaches child also, so if mother eats very hot or spicy food, it gives a lot
of pain to child inside. And this will make your child arrogant. Because by eating Rajasic and Tamsic
food, mothers’ emotions also no longer remain pure, so her mentality transfers to her child. Whereas
Sattvic food helps to lower stress, calm her mind, this will in turn help the quality of life of fetus.
So, it is said that what type of child you expect, same diet you must have. If you want a very happy,
peaceful, and not very rude or arrogant or lazy type of child, you must go for Sattvic Diet. Also, Rajasic
and Tamasic diet may create complications for Pregnancy, so from both physical and mental view,
Sattvic Diet is best for the pregnant lady.
In Ayurveda, there is a specific diet prescribed month wise for a pregnant lady.

2. Mode of Life to Be Avoided:

a. Use of excessive, hot, and heavy substances
b. Any Harsh & Violent Activity
c. Coitus, Exercise, Cleansing, Reduction of weight
d. Avoid Day Sleep
e. Doing PanchKarmas/Shatkarmas unnecessarily
f. Fasting, Squatting, Abnormal Postures

3. Regular Medicines:
a. Garbha Sthapak/Praja Sthapak like Satavari, Brahmi, Jeevaneya, Arishma etc.
b. Masaanumasik medicines

ANTENATAL CARE (Masanumasic Chikitsa)

1. After successful conception, important is health of baby and mother.
2. Monthly Ayurvedic Medicines (Helps in memory booster, mind stabilizing, increasing intellect,
different herbs recommended based on formation of organs in each month, also helping in prevention
of miscarriage, decreased fetal mortality rate).
3. Therapeutic Chikitsa (Rejuvenation Therapy): Panchkarmas to be performed during conception.
 POSTNATAL CARE (Sutika Paricharya)
Female is called Sutika after 45 years of delivery and regimen to be followed during this is called Sutika
Paricharya.

Main Aim during this period are:

1. Agni Santhooshan
2. Vata Saman
3. Garbhasaya Sodhana
4. Yoni Samrakshana
5. Stanya Pravartana / Stanya Pushti
6. Kumaar Bharata with good breast care

****************************GARBHSANSKARA FINISHED************************************

Prenatal Pranayama Practices:

Breathing is necessary for life. Our breath has a rhythm, just like our heartbeat and other functions in the
body. Breathing involves not only the lungs, but also muscles, parts of the skeleton and joints. Our breath
affects our stress response, the functioning of the nervous system and the health of cells in the body. Our
breath is both automatic and controlled. We have the ability to not focus on the breath, relying on the
automatic and unconscious response for respiration. And we have the ability to focus on the breath, relying
on conscious attention and mindfulness for respiration. We have choice with how we breathe. When we
take longer inhales, we energize. When we take longer exhales, we promote relaxation and well-being.
When we control our breath, we practice conscious breathing - we are aware that we are breathing. That
awareness connects us to the ease of life moment to moment. When our breath is shallow, we remain
tight and unaware. When the breath flows with control and mindfulness, we soften, release tension and
stress. Breathing impacts our emotions, movement and actions while it’s affected by them. The simple act
of conscious breathing promotes relaxation and wellness. Breathing exercises – Pranayama - are beneficial
for moms during pregnancy to calm the nervous system, quiet the mind, breathe out fear, balance the
mind-body connection, soothe emotions, connect to baby, trust and intuition. These practices are also
beneficial after baby comes. The following exercises are safe for pregnancy but if at any point during your
practice you feel dizzy or light- headed, stop practicing. Avoid getting overheated and don’t hold your
breath. Avoid Kapalabhati, Bellows Breath and any other breathing exercise that encourages holding the
breath, heating up the belly or tightening the Bandhas.
Even Breath Count
The purpose of this exercise is to slow down and even out the breath. This slowing and evening of the
breath switches the parasympathetic nervous system back on, which is essential for relaxation. The
sympathetic nervous system oversees fight or flight mode; which is the stress response. The
parasympathetic nervous system counters fight or flight mode with the relaxation response. As the breath
deepens and slows, the mind quiets and the body is brought back into balance. Deep inhales create
alertness in the body. Deeper exhales calm and soothe. Even breaths not only calm the nervous system,
reducing stress, but they also increase a sense of ease, focus, well-being and clarity in the mind-body
connection. Additionally, counting the breath, much like using a mantra, helps focus the mind, taking the
attention off negativity, worries and anxieties. This exercise can be helpful when trying to fall asleep or to
take the focus away from intense thoughts that may be distracting you. It boosts immune function,
digestion and circulation.
Nadi Shodhanam (Anuloma Viloma):
Also known as Alternate Nostril Breathing, is a breathing exercise that balances the left and right sides of
the brain. When we breathe through the nose, sometimes we may favor one nostril or the other. If we take
in more air on the right, we nurture the creative part of the brain. If we take in more air on the left side,
we nurture the analytical part of the brain. This exercise brings the breath back to balance, which enhances
physical, mental and emotional well-being. It also calms the nervous system, eases anxiety and stress.
Additionally, practicing it regularly refreshes us, helps us with focus and concentration, strengthens and
expands lung capacity and center when feeling disconnected. It can be helpful to clear sinuses and nasal
passages but may be challenging if you are congested.
Ujjayi Breath
We constrict the muscles in the back of the throat to create this traditional yogic sound, also known as
Ocean Breath. It’s safe and grounding for pregnancy when done softly. Practicing this breath does have a
heating quality when practiced strongly and tends to grow louder when practicing Vinyasa or standing
postures with Kriyas. If at any time you feel light headed, or that you are heating up too much, quiet the
breath or stop all together. The target sound I want you tocreate won’t feel forced or heavy. The breath is
light, quiet, smooth and effortless. This breathing technique connects us not only to the sound of our
breath, but also to our inner knowing and rhythm. Ocean Breath is a strong focal point we use in our
practice when we experience intensity in the body. We can use the breath to soften the focus on intensity
which is why this exercise is prefect for labor and delivery. I moved through back labor with grace and ease
using Ocean Breath during each surge. When practicing, we can enhance our awareness of our inner world
and steady the breath, remaining calm in the face of internal challenges - both in the body and mind. The
Ocean Breath allows us to maintain a rhythm in our practice as it improves concentration and grounds us
in meditative movement or stillness. This breath can also be practiced softly during meditation or resting
poses.
Bhramari
Bhramari sounds like the humming of a bumblebee. It stimulates the pituitary gland and turns the
relaxation response on in the nervous system. It releases the mind of irritation, frustration, anxiety and
anger, promoting focusand concentration.

Yogic Breath
Yogic Breath helps us connect to the different parts of the lungs and to deepen our awareness of the
breathing cycle. This full breath also strengthens and engages the entire capacity of the breath. With each
inhale, this expansive breath brings more oxygen into the lungs and bloodstream, improving circulation for
all the cells of the body. With each exhale, we release stagnation; toxins and pollution trapped in the lower
lobes of the lungs. There is a cleansing and purifying effect that takes place with each breath as stress levels
are reduced. This exercise switches on the relaxation response, creating a tranquil mind-body connection.
It’s helpful to jump start digestion and boost immune function as well.

Importance of Chanting During Pregnancy

Chanting is another technique that is used to focus and relax during pregnancy, labor and delivery. The
vibrations from mantra chanting naturally calm the nervous system, can help with pain and create a sonic
massage for baby. By week twenty-two, baby’s hearing has developed so baby will have a familiar
association with it after birth. Sound is a part of birth; labor and delivery are rarely quiet. The more
comfortable you are sounding during pregnancy, the more natural it will feel during labor and delivery. It’s
helpful to ride the waves of contractions and use sounds to release tension, soothe the nervous system
and cue the body to soften and open.
Mantra can be chanted out aloud, known as baikhari, which is the easiest form, as whispering, known as
upanshu, or mentally, known as manasik. Manasik is the strongest but also more difficult to practice as it’s
easy to lose concentration. It is not necessary to understand the meaning of the mantra but one should
have awareness of the vibrations created.
Om Chanting
When chanting “Om,” the vibration resides in the throat, nose, sinuses, chest and heart space. It’s a
powerful sound with a strong vibration. It’s believed that “Om” is the sound released at the moment of
creation of the universe. Practicing this chant during pregnancy connects mom, not only to the creation of
baby, but also to the creation of life and her power as a woman. Chanting strengthens the vocal cords and
surrounding muscles. It’s helpful to open the sinuses and reduce tension in the throat. It lowers stress
levels while releasing negativity and stagnation. This chant quiets the mind and strengthens the connection
to self and all creation.
There are other types of mantra, such as mahamrityunjaya mantra (for health and well-being), gayatri
mantra (for mental tranquility, intelligence and wisdom) and durga mantra (for removing the distractions
and obstacles of life, as well as invoking the female energy), which are very useful during pregnancy.

Meditation, Visualization & Yoga Nidra Practices

There are many types of meditation and visualization that can be practices during pregnancy. The following
practices can help to remove fears and worries, connect with the baby, relax and understand oneself more
deeply.

• Breath Awareness Meditation

• Breath Walking / Walking Meditation
• Mantra Mediation
• Baby Connection Meditation
• Welcoming Baby Meditation
• Honoring oneself Meditation
• Birth Meditation
• Positive Affirmation & Visualization
• Relaxation & Yoga Nidra

Breath Awareness Meditation

The simple form of meditation is a good preparatory technique and can be used before other forms of
meditation. It can also be practiced alone as a meditation for as long as is comfortable. Sit in a comfortable
position. The body is stable, the shoulders are relaxed, chest is open and eyes gently closed. Become aware
of the breath. Notice if it is shallow or deep. Notice what part of the body aware of the breath. Notice if it
is shallow or deep. Notice what part of the body is moving, abdomen or the chest. Notice if there is any
sound with the breath. Try to focus only on the breath. Try to become aware of the temperature of the
breath. When the air is inhaled it is little cool, when it is exhaled it is a little warmer. Notice the difference.
Notice the breath is becoming smoother and deeper. Notice if there is any strain. Be aware only of the
breath. Now try to become more aware of the breath entering the nostrils. Focus only on the nostrils. Now
notice the breath flowing down towards the lungs. Focus only on that area. Now focus on the lungs, only on
the lunges. Now try to follow the air flowing from the nostrils and down into the lungs. Follow the breath
with the inhalation and exhalation. Try to focus only on the breath. Continue with this practice for as long
as is comfortable.

Breath Walking / Walking Meditation

The journey of pregnancy is a natural, transformative event. Pregnancy is a nice time to reconnect with
nature, with the wonders of creation and the power of Mother Nature. Connecting with the earth can help
us to reconnect with ourselves and to build up the strength needed for birth and also for raising a child. It
helps us to reconnect with our mothering instincts and realize that divinity within us that is also everywhere.
Nature walking is one such meditative technique that can be very useful. One can inhale in one step, exhale
in another. This is a nice simple form of meditation but it is very helpful. It is especially good for someone
who finds it difficult to sit for meditation and can be great help when one is stressed or anxious

Mantra Meditation
As we know from the chapter on chanting, mantra can be very helpful during pregnancy. While meditating
with mantra chanting, one can use a mala which has 108 beads to chant with. One can have a few minutes
of silent relaxation and then using the mantra one can start chanting, aloud, quietly or mentally.

Baby Connection Meditation

Start with practicing a few minutes of breath awareness. After sometime bring the awareness to the belly.
Visualize the baby inside your womb. Visualize all aspects of your baby, its body, fingers, toes, face, lips,
ears, etc. Visualize the umbilical cord connecting you with your baby, the placenta, and the colors inside,
the fluid the baby is growing in and so on. Listen to the sounds in the environment and imagine listening to
those sounds from inside the womb. Send your baby love and positive thoughts. Remember that this is a
unique and precious time and savor each moment. This can be a useful meditation if one is not feeling very
connected with one’s baby but it is also nice to practice daily for everyone to strengthen the connection
and to feel those positive emotions.

Welcoming Baby Meditation

This meditation can be done as part of a birth meditation. It can be done during labour and in the third
trimester. It can help one to overcome fears of childbirth and to prepare themselves for the lifestyle change
of having a new baby. Start with a few minutes of breath awareness or other meditation. Now visualize the
time of labour. Visualize where your labour will start and where you plan on birthing the baby. Be relaxed,
focus on your breath. Feel secure and safe, prepared for this baby to come. Visualize those who will be with
you at the time of birth. Visualize the atmosphere, relaxed, calm and welcoming. Visualize the labour and
birth. It is a calm and joyous occasion. Tell your baby mentally that you love him and send welcoming
thoughts and feelings of love, joy and peace. Tell your baby you are ready for him/her to come into the
world. Now visualize your baby in your arms, feel the weight of your baby, visualize him feeding. Look at
baby’s face, body, eyes. Send loving thoughts. Thank the baby for coming.

Honoring Oneself Meditation

This meditation is for those who are not confident within themselves, who are worried about childbirth
and/or are feeling insecure. It also helps one to be more present during their pregnancy. Start with a few
minutes of breath awareness or other meditation. Now meditate on how precious and lucky you are to be
a woman, and not just a woman but a woman who is carrying a child. Realize that this is a very precious
and important time in one’s life. That it is such a short time in the whole of one’s life that we must treasure
it and enjoy each moment. Know that this is a time of transformation, a time when one moves from being
not only a woman but also a mother. In fact remember that the moment you conceived you became a
mother. Remember all the peaceful times you have had so far since being pregnant. Remember the times
when you felt happy, secure and calm. Acknowledge this miracle inside you and what your body is doing
to grow this Acknowledge this miracle inside you and what your body is doing to grow this child. Appreciate
and thank your body for supporting this baby. Know that you have the inner strength and courage to bring
this baby into the world and to raise this baby to the best of your abilities. Be grateful and remember the
divinity within you

Birth Meditation
This meditation is especially for those women who are scared of childbirth. It can be helpful in the third
trimester and during labour. It is helpful if one knows the process of labour before doing this meditation as
it will help with visualization. Begin with a few minutes of breath awareness. Now imagine that your labour
has Begin with a few minutes of breath awareness. Now imagine that your labour has started. Feel calm,
happy and excited for this event. Visualize the place of your labour and be comfortable. Visualize yourself
feeling very relaxed, breathing deeply and being supported. Know that this a natural event. Remember that
women have been doing this forever. Millions of women have done this before you. It is normal event, it is
a transformative event and it is a very special time in one’s life. You have trust and faith in your body. You
know you can birth in a natural and calm way. Now visualize the labour processing. Notice the
contractions becoming stronger and with each contraction you are coming closer to the time when you
will meet your baby. Visualize yourself breathing deeply and doing gentle movements to make yourself
comfortable. The cervix has now dilated fully and you are starting to feel the urge to push. Visualize the
baby slowly moving down the birth canal. The baby is relaxed, you are relaxed. You are pushing in a
comfortable manner and with each push the baby is moving further and further down. Now the baby has
moved so far down that you can touch your baby’s head. It is an amazing experience for you. A few more
pushes and your baby is out and you are holding your baby. It is the most beautiful and magical moment you
have ever experienced. You are ecstatic and your baby is happy and peaceful.

Positive Affirmations & Visualization

Positive Affirmations
In reality, we have very little control in life. The only control we have isover our thoughts and emotions.
Our intense reaction to outside circumstances and arguing with reality creates suffering. For some of us, it
creates tremendous stress, resistance and discord. These emotions are felt in the body and can manifest
into unexplained physical pain and exhaustion. Our emotions are merely an energetic translation of
thoughts. If we have fearful thoughts around our bodies or pregnancy, that fear is felt in the body and can
slow down labor and delivery. Practicing positive affirmations softens fear and creates a calmer and softer
body, which makes a healthier home for baby. By practicing this technique, it doesn’t mean we don’t
acknowledge the fear-it simply means we shift our focus away from the fear. We use the fear to progress
forward and we avoid being consumed by the fear. We learn from the fear. Fear is a natural part of life.
When we put compassion around the fear and shift to something more positive, we de-activate the fear
we feel, thus soothing anxiety and worry.

Positive Birth Affirmations

• My pregnant body is a healthy and a safe home for my baby.
• I trust that I am strong and my body can carry and support this baby.
• I willingly surrender to the process and trust my body.
• My pregnant body is capable and healthy.
• I experience this pregnancy with presence and love.
• I trust my body knows how to carry, labor and deliver this baby.
• Love surrounds me and my baby.
• My baby and I work together toward love, growth and health.
• I love my baby and believe we are matched on a divine level.
• The most important thing we can share is love.
• My baby and I are healthy.
• My baby and I have a joyous, loving and peaceful relationship; we are a happy family
• My child has come to be my teacher and there is much I can learn.
• The miracle of birth is normal and natural
• I go through labor and delivery easily, effortlessly and lovingly.
• Birth will be an easy and loving experience for both of us.
• I release any remaining fear I have that surrounds childbirth.
• I use my breath to relax and trust in this natural and beautiful process.
• I believe in myself and know that I am strong and capable.
• When I remember that I am divinely protected and safe, I can relax.
• I trust my inner wisdom and surrender to the plan of the divine.
• I know my body is flexible. My body and mind easily release tension and stress with every
breath out.
• My body knows how to relax, soften and let go.
• My breath releases fear and doubt buried within my cells.
• I am connected to the divine wisdom within and trust this natural process.
• My baby and I are safe and protected.
• Keeping my mind flexible and agile is reflected in the flexibility in my body.
• The only thing that keeps me rigid is fear.
• My mind and body are prepared and ready for labour and delivery.
• I have nothing to fear when I become a mother.
• I honor and listen to the wisdom within
• I follow my heart to raise my child with love.
• I meet all my baby’s needs and care for my baby's health.
 • My baby and I are divinely connected.
• We share a special, loving relationship and are bound by love.
• That love grows stronger each day.
• We are a happy, healthy, loving family and I have nothing to fear.
• I trust my inner wisdom.
• I believe in myself and know I am strong and capable.
• My baby and I are divinely protected.
• Love surrounds me and my baby.

Visualization
Visualizations are a powerful way we can communicate to the body. Everything is energy and what we
think, we feel. What we see in reality and in visualizations is interpreted by the brain and in the body the
same way. The brain doesn’t know if something is really occurring or not. It is merely interpreting signals.
Through positive visualizations, we send images that promote health and well- being for ourselves and
baby. We feel that positivity radiate in the body. This visualization is a way for you to not only nurture and
care for baby, but to also nurture and care for yourself. It promotes ease in the mind and body which is
helpful to relieve anxiety and insomnia.

Loving Kind Visualization

This visualization is a variation of the Buddha’s “Loving Kindness” meditation. It’s helpful to focus the mind
and soothe anxiety. It’s a powerful way to focus the mind on compassion, love and peace and is accessible
at any moment. This practice is most effective when fearful thoughts create anxiety in the body. When the
fearful thoughts come in, gently shift the focus to this mantra (May we be free from inner and outer danger.
May we be peaceful and at ease. May we be happy and healthy?) And notice the softening that occurs. This
mantra can be used at any time during the day-even while doing chores or mundane tasks. Simply hold
yourself and baby in mind while reciting these statements, while positivity and love radiate to yourself and
baby

Relaxation & Yoga Nidra

Relaxation is essential during pregnancy, from the moment of conception. It is well known that stress
increases the chances of a preterm labour and low birth weight. Preterm babies have a higher chance of
complications later in life such as chronic lung disease, learning disorders, delays in development and even
a higher rate of mortality.

Many studies have found that babies that experiences stress in the womb are more susceptible to chronic
health problems as adults such as diabetes, high blood pressure and heart disease. Recent studies have
also found that stress can affect a baby’s temperament, with higher chances of depression and irritability.

When we become stressed our body produces chemicals that affect our baby. The nervous system
stimulates the release of adrenalin and noradrenalin which are stress hormones that constrict blood flow
and reduce oxygen to the uterus. Also, when stressed, the placenta, particularly in the first trimester, can
increase the production of corticotrophin-releasing hormone (CRH) which regulates the duration of
pregnancy as well as fetal maturation. It is known as the “placental clock”. Those with higher levels are
more likely to deliver prematurely.

So it is very important for pregnant women to learn how to relax. Relaxation practices like savasana and
yoga nidra can be of great help. If savasana is not comfortable, one can be in a side savasana or supported
by bolsters. One may practice usual savasana by relaxing each body part and practicing breath awareness or
they may add baby connection meditation or honoring oneself meditation. Or one can listen to a short
yoga nidra of ten minutes or a full length yoga nidra of thirty to sixty miutes.

*********************PHILOSOPHY PART FINISHED***************

 Anatomy of Pregnancy
Pregnancy is the time from fertilization of an egg, also known as conception, to birth. Getting pregnant and
growing a human from scratch is a very complicated biological process that takes a lot of resources. As a
result, pregnancy can have a wide range of effects on the mother, both physically and emotionally.
Each egg that is released during a menstrual cycle travels to your uterus. However, unlike unfertilized eggs
that proceed unaltered and then disintegrate when they get there, a fertilized egg develops into a tiny
human embryo on the way. On reaching the uterus, the embryo implants itself in the uterine wall, develops
into a fetus, and steadily grows, until about nine months later it is ready to emerge into the outside world as
a newborn baby.

Illustration of fertilization

Sign & Symptoms

If you are fertile, sexually active, and become pregnant, the first thing you are likely to notice is a late or
missing menstrual period. Fertilization of an egg triggers changes in the production of various hormones
almost immediately, and hormone changes evolve and persist throughout your pregnancy to help you grow
a healthy baby. Unfortunately, these changes may also cause unpleasant side effects. As a result, in addition
to a missed period, many women experience tender, swollen breasts, fatigue, nausea and vomiting, or
morning sickness during the first few weeks of becoming pregnant. Below table summarizes these signs of
pregnancy in relation to when they might occur and other causes for their occurrence.
 First Trimester
Physiology of Months One through Three
The first three months of pregnancy are especially taxing.
Although there is little to see on the outside, the body is
furiously assembling a life-support system for the baby
inside. Hormones are released that build up the uterine
lining, and blood volume increases to facilitate this
construction. Blood pressure drops so that the heart can
pump all the extra liquid. Muscle tissue begins to relax
and joints start to loosen in order to allow the uterus to
stretch as the baby grows.
The early part of this trimester (before week ten) has the
highest risk for miscarriage, so physical activity during
this period should encourage an optimal environment in
the uterus to insure implantation of the embryo and
proper attachment of the placenta.
A woman may have any or none of the following:

Physically
• Nausea, vomiting,
• Dullness, lethargy, extreme tiredness
• Heartburn, flatulence, indigestion, bloating, loss or increase of appetite
• Food aversions and cravings
• Breast changes – tenderness, heaviness, tingling, fullness
• Frequent urination
• Sleeping problems due to getting comfortable, stress or worry
• Constipation
• Headaches
• Faintness or dizziness
• Various effects and withdrawals from a change in diet and lifestyle such as quitting smoking,
alcohol, drugs, and/or caffeine.

Mentally
• Emotions – unstable, irritability, weepiness, joy, elation, anxiety, fear, moodiness
• Mixed feelings on pregnancy – factors may include if it was a conscious conception or accident,
wanted, previous children or pregnancies
• Ready for motherhood? Mixed feelings, fear, change, readiness, confidence
• Many things to think about - biggest life change on all levels
General worries that baby will be ok, healthy and safe.
Baby Changes
From a fertilized egg the first three months is a time of huge growth and change. By 6 weeks the baby is 13-
16 mm long and the heart has started to beat. The brain, stomach and intestines are developing and the
27
bumps of arms and legs are starting to grow. By the end of the first trimester the baby is about 11 cm long,
weighing 45 gms and all the organs have formed.

Important Things to Remember

The first trimester is a time full of change. It is also a time where there is a high risk of miscarriage. One in
five babies are miscarried in the first trimester, many of which women are not even aware of. Because of this
one needs to be very careful during this delicate time.
There are a lot of varied opinions on what to practice during this time. Some say a woman can follow her
regular yoga practice that she was doing beforehand, whilst others change it dramatically and some
recommend on yoga at all in the first trimester. The decision should depend on many factors such as for
how long the woman has been practicing yoga and how she has been practicing. The style or way she has
practiced yoga is also important. She should have a good understanding of the yogic principles of comfort,
stability, strain, pain and awareness of the body. If the women has had any bleeding or previous miscarriages
then extra care should be taken and only gentle poses should be practiced.
For a woman who is very new to yoga and has had bleeding or previous miscarriage it is better to wait till
the 2nd trimester before starting asana practice. Simple breathing, yoga nidra and relaxation can be started
in the first trimester.
Many women may not want to do much yoga practice in the first trimester because they feel nauseous, tired
or worried what it may not be good for the baby. It is very important that if a women is new to yoga she starts
with a class and not by herself, so that she learns all the principles of yoga practice and does not overstretch,
strain or push.
Women who have been practicing yoga frequently before getting pregnant may be able to continue their
regular practice with some adaptations, following the pregnancy guidelines and making sure that the
practice is never strenuous.

Specific Focus and Yoga Practice

1 - Building Strength, Encouraging Rest:
During the first trimester, the sensations of pregnancy are still new, so a student might be tempted overdo a
sequence. Encourage your students to practice with a new awareness of the baby inside and of her body's
need for rest. Your job as a yoga teacher is to help your pregnant students learn to appreciate the benefits of
a gentler, more introspective yoga practice.
There may be a lot of changes not just of the body and mind. A woman may change her lifestyle, quit or
change jobs, her relationships may change with her partner, parents, friends and work colleagues. She may
have to start adapting her life with the changes that are beginning. It’s a time where people may or may not
know about the pregnancy. A woman may decide to keep her pregnancy secret till the second trimester or she
may tell everyone. Once people know they will want to give their opinion and judgement. It is important that
the woman does not get too involved with other people’s opinions. Many people like to tell negative
pregnancy and birth stories which help support their own fears. It is best to avoid these stories and negative
aspects. In fact it is best for the mother and baby to try and surround herself only with positivity, in all its
aspects, that involves people, workplace, home life, tv, books, internet and so on.

2 - Yoga Practice:
A pregnant woman in her first trimester should be able to do most basic yoga poses, but it is crucial that
she listen to her body and respect when she feels like exercise and when she just needs to rest.

28
"Teach in a way that teaches students to trust their instincts. If something feels bad, stop; if something feels
really, really good, keep doing it. Apregnant woman's intuition is why the human race is here, so I want them
to learn to trust it."

Most standing poses (Utthita Trikonasana [Extended Triangle Pose], Utthita Parsvakonasana [Extended Side
Angle Pose], Virabhadrasana I-III [Warrior I-III Poses]) are fine in the first trimester. Even balance poses such
as Vrksasana (Tree Pose) and Garudasana (Eagle Pose) are okay, provided they are done near the wall in case
the student loses her balance. Strengthening the leg muscles and the pelvic floor is important preparation for
later phases of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood
pressure starts to drop. Standing twists such as Parivrita Trikonasana (Revolved Triangle Pose) and Parivrita
Parsvakonasana (Revolved Side Angle Pose), however, should be avoided because of the pressure they put
on the abdominal cavity.
Open seated twists (Parivrita Janu Sirsasana [Revolved Head-of-the-Knee Pose], Marichyasana I [Marichi's
Pose]) all relieve aches in the lower back and encourage proper posture. Hip openers such as Baddha
Konasana (Bound Angle Pose) and Upavistha Konasana (Wide-Angle Seated Forward Bend) should be a key
focus because of the flexibility needed for delivery, but you must remind your students not to overdo it; the
hormone relaxin is softening all the joints and they are easily dislocated if stretched too far. Stretches on
the back (Supta Baddha Konasana [Reclining Bound Angle Pose], Supta Padangusthasana [Reclining Big Toe
Pose]) are good, but avoid any intense abdominal work (Paripurna Navasana [Boat Pose]) because of the
delicate situation in the uterus right now.
Pregnant women should avoid most inversions because you don't want to encourage circulation away from
the uterus. And because of the low blood pressure pregnant women usually experience, inversions can cause
dizziness. The one exception, however, is Adho Mukha Swanasana (Downward-Facing Dog), which is fine for
short periods of time. Because of the physical demands during the first trimester, these women should not
do high-energy sequences such as intense Vinyasa series and Sun Salutations with jump-backs. Avoid
teaching them most backbends (although Setu Bandhasana [Bridge Pose] is OK) because these stretch the
abdominal muscles too much.
Pranayama is very helpful at this time as the baby does not have its own prana source until the end of the
third month so the pranayama will give the baby and mother energy. Pranayama also has a strong effect on
the mind and is especially helpful for reducing stress, anxiety and balancing the emotions.
The practice of kunjal (vaman) can be very helpful for those with nausea and/or vomiting. Some women have
continuous nausea all day and kunjal can give lot of relief when practiced in the morning. Even if the nausea
returns later in the day it is a very welcome break for at least a few hours after kunjal. It makes one feel
fresh and clear, with more energy and optimism. It also works mentally on helping remove the fears and
mental tensions that may be there.
Relaxation with savasana, yoga nidra, visualization and meditation are also important. Yoga nidra is very easy
to practice at any time of the day but is especially useful in the early afternoon, when energy levels may have
decreased. One may like to visualize how they want their pregnancy, birth and child to be, creating a
positive atmosphere for the baby. Mantra chanting can also be of great help at this time for focus and
balance.
"Rest deeply every day. Labor is the metabolic equivalent of swimming nine miles, so a mother needs to learn
how to rest and listen to her body."

29
 Second Trimester
Physiology of Months Four through Six
By the fourth month, the pregnancy has become visible.
The belly begins to stretch as the baby grows, and the
breasts become fuller as the apparatus for nursing
develops. The round ligaments of the belly are stretched,
and the joints of the pelvis loosen to allow for this
additional bulk. All of this new weight on the front of the
torso puts a strain on the back as the muscles work to keep
the body balanced.
In a healthy pregnancy, the blood pressure is lowered by
hormones to accommodate the extra fluids that supply
the placenta. This low pressure can cause dizziness,
headaches, and mild swelling in the hands and feet.
Combined with extra weight gain (10 to 15 pounds during
this trimester), this slowed circulation is the cause of
varicose veins and cramping in the legs.
Every woman and every pregnancy is different. A woman may have any or none of the following:

Physically
• Weight gain
• Increased energy
• Some may still have fatigue
• Decreased urinary frequency
• Decreased or finished nausea and vomiting (however some may have it the entire time)
• Baby movements
• Expanding belly
• Difficulty in balance as the center of gravity changes
• Difficulty sleeping as the belly enlarges
• Constipation
• Heartburn, indigestion, flatulence
• Breast enlargement
• Headaches
• Occasional faintness or dizziness
• Nasal congestion
• Bleeding gums
• Increased appetite
• Food cravings and aversions
• Fluid retention in the ankles, feet, hands and/or face
• Varicose veins
• Haemorrhoids
• Mild breathlessness
• Abdominal achiness, as uterus stretches
• Itchy belly
30
 • Leg cramps
• Back pain
• Clumsiness
Mentally
• Emotions – unstable, irritability, weepiness, joy, elation, anxiety, fear, moodiness. This
instability may decrease as the trimester progresses.
• Frustration – especially during the stage where you don’t really look pregnant but look fat
instead.
• Forgetfulness, decreased concentration.
• Reality of pregnancy
• Increased thoughts of childbirth
• General worries and anxiety that baby will be ok, healthy and safe.
Baby Changes
By 16 weeks the baby is about 18 cm long and weighs around 200 gms. The circulatory and urinary system are
in working order. By 24 weeks the baby is 31 cm long and weighs around 700 gms. The skin is covered in fine
hair and protected with a waxy coating and the taste buds are forming. The top of the uterus is level with
the navel. By the end of the second trimester the baby is about 36 cm long and weighs around 1100 gms.
The eyelids have opened and the lungs have grown enough to be able breathe outside the uterus, though
some help would be needed. The baby’s ears have also completely developed.

Important Things to Remember

Many women will start their yoga practice from the second trimester. It is a time where many women feel
at their best. The nausea and vomiting is often gone and energy levels have started to increase. The risk of
miscarriage has decreased dramatically leading to more confidence and joy, as opposed to the fears and
worries they may have had before. It’s a time when many women share their news with others and full reality
of being pregnant hits home. It’s a time when their belly starts to expand and they get to physically feel their
baby inside, which is a very special and precious feeling.

It is important to take care that a woman does not overstrain herself during this trimester, due to increased
energy levels, she might push herself a little during the practice. It is a good idea to address the specific needs
of students in the class, especially in the later part of the second trimester. Start the class by checking in with
the students and sharing what their aches and pains are that day. Generally the requests for hip opening and
chest opening, and [questions] about lower back pain. Or someone having neck or sleep issues. Work the
class around this, and the students will leave feeling more refreshed and more comfortable.

31
 Specific Focus and Yoga Practice
The Fun Trimester (Usually)
Help your student enjoy the energy of this trimester by teaching her to modify favorite poses, or to
substitute similar ones, so that she can still get the satisfaction of the stretch while acknowledging the
changes to her body. Show her how the practice can deepen with close attention to how she arranges
herself; she can still build strength and endurance while protecting her joints and growing belly.

"As long as a teacher understands the anatomical and physiological changes of the pregnant body, and
what's safe and not safe, you can really teach a well- rounded class."

Yoga Practice
In this trimester start working more on strengthening the legs in preparation for labour, as well as more hip
opening asana. Standing poses (Utthita Trikonasana [Extended Triangle Pose], Utthita Parsvakonasana
[Extended Side Angle Pose], Virabhadrasana I and II [Warrior I and II Poses], Utkatasana [Chair Pose]) and
balance poses such as Vrksasana (Tree Pose), Ardha Chandrasana (Half Moon Pose), and Virabhadrasana III
(Warrior III Pose) are great for building strength in the legs and increasing circulation to prevent swelling
in the feet and ankles - but have students do them at the wall or with a chair, in case they feel unbalanced.
Make sure you know what muscles are working and how to protect them. Wide-legged standing poses,
like Virabhadrasana II, put a lot of strain on the pelvic floor, and it's already strained, so it’s important to
use chair and modify such poses by resting the thighs on the chair.

The muscles of the upper back have the added weight of new breast tissue to support, so poses such as
Gomukhasana (Cow Face Pose) and Viparita Namaskar (Reverse Prayer Pose) help release tension. After
week 20, a pregnant student should no longer lie flat on her back for any extended length of time, due to
the weight of the uterus and baby on the vena cava (a major vein carrying blood from the lower body back
to the heart). Poses such as Supta Padangusthasana (Reclining Big Toe Pose), Supta Baddha Konasana
(Reclining Bound Angle Pose), and Supta Virasana (Reclining Hero Pose), which increase circulation to the
legs, open the hips, and relieve the back, can be done on an incline by using blankets or a bolster to elevate
the student's upper body past 20 degrees.
As the belly grows, the abdominal muscles and ligaments are stretched taut; most strong abdominal poses
such as Paripurna Navasana (Boat Pose) or leg lifts should be avoided so that the muscles don't separate
or tear. All prone poses should be completely avoided. Student's new shape will also require modification
of any poses that involve folding or twisting. She should spread her legs slightly and bend at the hip crease
for all forward bends, to avoid compressing the belly. Open twists can relieve some of the back pain, but
now the twist will happen above the waist and should not be too deep. Also, avoid teaching inversions and
backbends. Most of these restrictions will be obvious, because the size of the student's tummy simply
won't allow much of this activity, but make sure your student knows what poses can be modified and what
poses she just shouldn't do.

Pranayama should be continued to help balance the emotions, remove stress and strengthen the lungs, as
well as being a source of prana for mother and baby. Ujjayi is also a good practice for that will help during
labor and delivery. Steer clear of any pranayama that involves retention of the breath or altering of the flow
of air (Kapalabhati, or Skull Shining Breath), since either will affect the delivery of oxygen to the fetus.

Savasana should be on the left side, to avoid pressure on the vena cava vein, which moves blood from the
lower part of the body—the uterus—to the heart). Arrange blankets and bolsters under her right knee, belly
(if she is starting to show), right arm, and head so all parts of the body are supported. If she begins a habit
of recuperating after physical activity now, she will fine-tune her ability to relaxon cue, which is a crucial
part of labor and delivery. Yoga nidra is still a great practice to continue, and include the baby in the
practice. By the fifth month, the student is very aware of her baby's movements. Often, the baby will be
32
more active during the mothers' quiet periods, so encourage her to connect with her child during
relaxation poses. Continue to emphasize the importance of rest and of allowing her body to recuperate
after a practice. Mantra will give energy, increase focus and concentration and are a good form of
meditation, especially for women who may find it more difficult to focus.

Third Trimester
Physiology of Months Seven through Nine
The third trimester is the final stage of pregnancy,
culminating in labor and the birth of the child. By this
point, the mother has probably gained between 20 and
30 pounds. (Although only a quarter of this weight is the
actual baby—the rest is mostly the support equipment
that keeps the baby alive.)

Extra weight can cause great discomfort. The pressure of

the crowded uterus on the internal organs results in
heartburn, frequent urination, lower back pain,
cramping in the front and side abdominals, and shortness
of breath. The large, unyielding mass of her belly causes
interrupted sleep, difficulty moving, and clumsiness. The
mother has unstable joints due to the hormone relaxin,
which allows her pelvis to widen so that she can deliver,
and may she experience dizziness as well as swelling in
the hands and feet because of slowed circulation caused
by the hormone progesterone.

In the last couple of months, the body prepares for the delivery. The mother will experience Braxton-Hicks
contractions, or sporadic tightening of the uterine muscles, in practice for the muscle contractions during
labor that push the baby out. The baby will drop down in the uterus toward the end of the ninth month,
which can make walking and sitting difficult. In the last few weeks of the pregnancy, her cervix will begin to
slowly open (dilate) and her pelvic floor will soften until she goes into labor—usually indicated by
membranes rupturing (water breaking) and/or contractions becoming intense and more frequent. All
these dramatic changes, coupled with discomfort and anxiety about giving birth, can make this last
trimester stressful for the mom-to-be.
Physically
• Weight gain
• Decreased energy and fatigue (or in some cases increased energy)
• Increased urinary frequency in last month or two as baby moves down
• Strong baby movements
• Vaginal discharge
• Difficulty in balances the centre of gravity changes
• Difficulty sleeping
• Constipation
• Increased Heartburn, Indigestion, flatulence
• Breast enlargement
• Headaches
• Occasional faintness or dizziness
• Nasal congestion
• Bleeding gums
33
 • Increased appetite (may decrease in the last month)
• Food cravings and aversions
• Fluid retention in the ankles, feet, hands and/or face
• Varicose veins
• Haemorrhoids
• Shortness of breath
• Abdominal achiness, as uterus stretches
• Itchy belly
• Leg cramps
• Back pain, sciatica
• Rib pain
• Urinary incontinence
• Clumsiness
• Braxton Hicks contractions
• Leaking breasts
• Heaviness of the abdomen
• In the last month increased pressure in pelvis
• Difficulty walking
Mentally
• Forgetfulness, decreased concentration
• Increased thoughts of childbirth – apprehension, fear
• General worries and anxiety that baby will be ok, healthy and safe
• Dreaming about baby
• Increased thoughts about baby
• Boredom and weariness about pregnancy
• Eagerness for pregnancy to be over
• Excitement that a baby is coming
• Relief it’s almost over
• Oversensitivity to others opinions, especially when getting close to birth
• Impatience and restlessness in last month
• Fear of birth

Baby Changes
By 32 weeks the baby is about 41 cms long and weighs around 1800 gms. The baby is inhaling amniotic fluid
to exercise its lungs and practice breathing. By 36 weeks the baby is about 47cms and 2800 gms. By the end
of 36 weeks the baby is classed as full term which means that it can be born anytime from then on and not
be classed as premature. By 40 weeks, which is the due date, of which only 5% of babies are born on, the
baby may be 50 cms and 3200 gms.
Important Things to Remember
By the third trimester the belly will have expanded significantly and many things will need to be adapted.
Each woman is different, some will feel very comfortable and active, whilst others will feel tired, have pain
and have difficulty moving easily. So a yoga practice will have to adapt according to the needs of that woman.

Many poses will have to be stopped or adopted. For women with a tendency to preterm labour or
complications certain asana will need to be avoided, particularly squatting poses. There is no reason to stop
yoga in this trimester, it can be practiced up until the day a woman goes into labour (and during it) but care
and awareness should be there.

34
 Specific Focus and Yoga Practice
Breath as a Teacher and Guide
Because a student in her third trimester has restricted mobility, her yoga practice can become quieter, with
more emphasis on breath-work and less on asana. In fact, breath-work, or Pranayama, is a crucial part of a
third trimester practice. Not only does it encourage relaxation but it also helps develop the ability to
concentrate deeply. It can be done on its own, in a favorite hip-opening position (such as Supta Baddha
Konasana [Reclined Bound Angle Pose], with pillows supporting the knees), or it can be used during asana
practice to encourage focus.

A yoga teacher can guide a student to explore poses that help her relax but also find strength. This work will
later serve her during the intensity of birth. The biggest concern with asana in this trimester is protecting the
joints and maintaining balance. Even an experienced yogini will have to adapt to her quick weight gain and
unbalanced shape. Basic standing and balance poses (Utthita Trikonasana [Extended Triangle Pose], Utthita
Parsvakonasana [Extended Side Angle Pose], Virabhadrasana I and II [Hero I and II Poses], and Vrksasana
[Tree Pose]) are good for building strength in the legs, reestablishing proper alignment in the spine, and
encouraging circulation—but be sure to do them near the wall or with a chair, in case the student loses her
balance.

Challenging poses are not off the menu, use the breath as a guide and a gauge of how the sequence is going
for the student. If, at any time, she finds her breath is compromised, she needs to shift the shape of the pose-
she doesn't need to come out of the pose, but she needs to shift or take a rest so she can keep the smooth,
steady breath.

Hip openers (Baddha Konasana [Bound Angle Pose] and Upavistha Konasana [Seated Wide-Legged Forward
Bend Pose]) are also important asanas in this trimester because they help relieve aches in the lower back
and create space around the pelvis. Not only do these poses help release the lumbar spine and open the hip
joints but they are good positions to make the mother more comfortable during labor, too. Pelvic tilts can
alternately tone (by lifting) and soften (by lowering) the pelvic floor, while Marjariasana (Cat Pose) can help
shift the baby lower in the uterus and may even encourage proper positioning (head down, face to the back).

Pranayama practice should be continued and if possible increased. Neti, yoga nidra, meditation, visualization
and mantra can all be practiced and will be very helpful to bring the emotional balance. Visualization and
meditation on the birth can help to remove fears and make one feel more comfortable about the process.

Low & High Risks Pregnancy Conditions & Complications

There are some important points to remember before starting a yoga practice when pregnant. Here are some
of the common pregnancy conditions or complications where extra care needs to be taken:
• Vaginal Bleeding – In the first trimester, this may indicate threatened, spontaneous or missed
abortion (miscarriage), molar pregnancy or ectopic pregnancy. In such cases, avoid asanas until the
16th week or when your doctor allows. If bleeding occurs in second or third trimesters, this may
indicate placenta previa or abruption, ruptured cervical polyp or other causes, then immediately
consult your doctor. In such cases, no asana practice.
• Miscarriage – Previous or High-Risk – avoid asanas until the 16th week of pregnancy.
• Breathlessness – avoid lying on your back for very long.
• IVF Pregnancy – better to avoid asanas until the end of the fifth month to be sure the
pregnancy is established.
• Nutritional Anemia – it is common in pregnancy, due to normal physiology. Diet rich in
protein, iron, minerals and vitamins, specially vitamin B complex and vitamin C.
35
• General Back Pain – avoid any strong poses, be gentle with all asanas, use cushions if needed,
especially with forward bends, extra care should be taken with posture such as keeping feet parallel,
avoid standing on one leg more than the other, avoid lying on the back for too long.
• Severe pelvic or abdominal pain – in the first trimester, this may indicate a tubal pregnancy.
In the last trimester, this may indicate placental abruption. Both are emergencies, contact the doctor
/ midwife at once. No asana practice to be given.
• Low Blood Pressure and Faintness – take extra care when changingpositions, avoid standing
for long periods of time or lying on the back for too long. If you feel faint lie down on your side. Avoid
any positions that make you feel faint.
• High Blood Pressure/Preeclampsia – Exercise is recommended such as brisk walking,
swimming, and yoga but avoid inversions, downward dog and standing forward bends. Also, avoid any
poses that are uncomfortable.
• Oedema/Fluid Retention – avoid any poses that cause discomfort.
• Eclampsia / Toxaemia – see doctor immediately.
• Palpitations – take care to avoid any poses that are strenuous.
• Gestational Diabetes – if blood sugar is elevated in early pregnancy, then certain birth defects
or miscarriage is possible. In the advance stages of pregnancy, elevated blood sugar can cause
respiratory distress in a baby and is also linked to prolonged labor. Relaxation is the key as well as
change in the diet. Can continue with asana, pranayama and other normal yoga practices.
• Gush of fluid from vagina – if in the first or second trimester, this may indicate miscarriage. If
in late second or third trimester, this may indicate premature delivery. In such cases, stop the
practice and immediately contact the doctor.
• Preterm Labour – avoid squatting and supta vajrasana from 6 months.
• Premature Dilation of Cervix – avoid full squatting poses.
• Cervical Stitch – avoid full squatting poses.

• Placenta Praevia – avoid full squatting poses and anything strenuous.

• Breech Baby – avoid squatting if baby is breech after 35 weeks, until baby has turned.
36
• Haemorrhoids – avoid full squatting.
• Carpal Tunnel Syndrome – avoid any asanas that cause discomfort.
• Rib Pain – avoid slouching, extra awareness of posture.
• Sciatica/Slipped Disc – avoid any strong poses, be gentle with all asanas, use cushions if
needed, especially with forward bends, extra care should be taken with posture such as keeping feet
parallel, avoid standing on one leg more than the other, avoid lying on the back for too long
• Pelvic Pain – Pubic, Groin, Coccyx – avoid wide leg positions, being gentle and aware of poses
that cause discomfort
• Sacro Iliac Pain – avoid any strong poses, be gentle with all asanas, use cushions if needed,
especially with forward bends, extra care should be taken with posture, such as keeping feet parallel,
avoid standing on one leg more than the other, avoid lying on the back for too long, avoid wide leg
forward bend poses.

• Symphis Pubis Pain – avoid wide leg stretching positions, strong lunges, pigeon, squatting
poses, horse pose.

• Varicose Veins – avoid any poses that cause discomfort, avoid maintaining standing poses
too long

37
• Psychological Issues – most emotional upsets in pregnancy spring from hormonal effects:
complaints forgotten sooner are typically hormone induced. If emotional problems become chronic,
ask for help. Along with counseling, focus on yoga practices such as, asana, pranayama, mantra
chanting, visualization techniques with yoga nidra and meditation, and practice of gratitude.
• Split
Abdominal Muscles – Diastasis Recti – avoid side bends, back bends and twists, only do very gentle
versions. Links between excessive abdominal exercises in first trimester.

38
39
 Prenatal Asana Practices:
Prenatal SURYA Namaskara
Benefits:
• Strengthens all the main body systems.
• Stretches and strengthens the whole body.
• Early stage of pregnancy and even during second trimester of pregnancy, traditional hatha
sun salutation can be practices, if needed then with little modification. During the last trimester this
gentler version of sun salutation can be practiced.
• Can be used as a warm up, however in pregnancy, especially later, it may be too strenuous
as a warm up and therefore may be practiced later in one’s practice, after simpler warm ups and
practicing gently.
• Each individual pose has its own particular benefits.

Breathing:
• There can be breathing however this surya namaskara should be done slowly so a few
breaths may be taken in each pose. There should be no rush to move from each pose. Particularly
breathing can help during the transition between certain poses and normal breathing can be
practiced during the pose.
Precautions & Contra-indications:
• Practice this surya namaskara slowly, carefully and with awareness. Do not try doing as
many repetitions as you may have done when not pregnant. Listen to your body. Avoid if there is
any pain or discomfort during the practice. Take variations to suit the body. Adapt as needed.
Remember there are many other practices that can be done, don’t compare your pregnancy
practice to your pre- pregnancy practice.
• Avoid if there is cervical stitch, bleeding, palpitations or any heart problem, placenta praevia or
pelvic pain, high blood pressure. Avoid if prolapsed uterus or complicated pregnancy. Avoid in the
later part of third trimester if it feels strenuous or difficult with the belly.
Variations:
• This is just one example of how surya namaskara can be done. There are many other
additions that can be added or substituted in this series of asana. It’s up to you to be creative!

40
Standing Series:
• Tadasana
• Tiryaka Tadasana
• Kati Chakrasana
• Pelvic Rotation
• Urdhva Hastasana
• Ardha Uttanasana
• Uttanasana
• Trikonasana / Utthita Trikonasana
• Parivrita Trikonasana
• Utthita Parsvakonasana
• Prasarita Padottanasana
• Kaliasana
• Veerabhadrasana I, II & III
• Reverse Warrior Pose
• Parsvottanasana
• Utkatasana
• Wall Supported Squats
• Vrksasana
• Natarajasana
• Utthita Hasta Padangusthasana

41
 Tadasana

Benefits:

• Stretches the body from the toes to the hands.

• Releases tension that may accumulate in the body from asana practice or just in daily life.
• Stretches and realigns the spine.
• Relieves tension and pain in the back and shoulders.
• Stretches the calves and helps prevent leg cramps and restlessness.
• Gently stretches the abdominal region.
• Improves digestion and helps prevent constipation.
Precautions & Contra-indications:
• Take care to maintain balance and only lift the heels as high as is comfortable.
• Keep your feet apart.

42
 Tiryaka Tadasana

Benefits:

• Stretches the body from the feet to the hands.

• Releases tension that may accumulate in the body from asana practice or just in daily life.
• Stretches and realigns the spine.
• Relieves tension and pain in the back and shoulders.
• Improves digestion and helps prevent constipation.
• Stretches the neck, shoulder and upper back.
• Relieves tension around the belly and pelvis.
• Gently stretches the sides of abdominal region and creates space around the belly.
Precautions & Contra-indications:
• Take care to maintain balance and try not to bend forward or backwards.

Kati Chakrasana

Benefits:

• Loosens and relieves tension in the spine and back.

• Opens the chest.
• Improves flexibility of the spine.
• Improves digestion and helps relieve constipation.
• Strengthens the legs and knees.
43
 • Creates lightness in the body.
• Gently stretches the abdominal muscles.
Precautions & Contra-indications:
• Avoid fast movements, especially if there is pain or dizziness.

Pelvic Rotation
Benefits:
• Loosens the pelvic region.
• Removes pain and tension in the lower back.
• Stretches the lower back.
• Loosens the hips.
• Removes congestion in the pelvis.
• Helps during labour.
Precautions & Contra-indications:
• Take care to maintain balance and only make the circle as large as feels comfortable.
Variations:
• These rotations can be practiced with the hands against a wall and also sitting on the knees.

Urdhva Hastasana

Benefits:
• Stretches and strengthens the lower back.
• Relieves mild back pain.
• Opens the chest.
• Gives a mild stretch to the abdomen and pelvic region.
Precautions & Contra-indications:
• Maintain balance and do not overstretch.
Variations:
• Look forward if you find difficulty in balancing.

44
 Ardha Uttanasana

Benefits:
• Stretches and realigns the spine, relieving tension and pain.
• Stretches the shoulders, arms and wrists.
• Stretches the hamstrings and calves, especially helpful for squatting.
• Helps to prevent leg cramps and fluid retention.
Precautions & Contra-indications:
• Make sure there is enough distance between the feet and wall so that the spine can be
lengthened but avoid taking so much distance that back arches.
Variations:
• This is a good pose to do if downward dog is not recommended or in later pregnancy.

Uttanasana

Benefits:
• Stretches the lower back, hamstrings and calves.
• Removes tension in the lower back.
• Stretches and opens the hips.
• Opens the pelvic region.
45
 • Calming and soothing for the body and mind.
• Relieves nausea for some women.
Precautions & Contra-indications:
• Avoid if there is dizziness, sciatica, high or low blood pressure. Avoid compressing the belly.
Do not try to do a complete forward bend, the pose should be relaxing and soothing.
Variations:
• As a variation keep the body relaxed and bend the knees, maintaining for a few breaths and
then straighten the legs. You can repeat for few minutes Keep your knees bend.

Trikonasana / Utthita Trikonasana

Benefits:
• Strengthens the leg muscle.
• Strengthens and loosens the hips and knees.
• Improves balance.
• Strengthens the nervous system.
• Tones and opens the pelvic region.
• Stretches the sides of the abdomen and chest, helpful if there is rib pain and creates more
space.
• Stretches the inner thighs.
• Opens the chest and upper back.
• Relieves back pain, particularly in the upper back.
Precautions & Contra-indications:
• Avoid if there is a strong back pain or pelvic pain. Avoid if prolapsed uterus or complicated
pregnancy. Maintain balance.

46
 Utthita Parsvakonasana

Benefits:
• Stretches the sides of the body, creating space around belly and relieving rib pain.
• Improves efficiency of digestive system.
• Strengthens the nervous system, improving coordination between the nervous system and
the musculoskeletal system.
• Strengthens and opens the pelvis.
• Opens the chest.
• Loosens the hip joints and strengthens the knees.
Precautions & Contra-indications:
• Avoid if there is any pain in the knee or hip or in pelvic region. Take the most comfortable
position and hold as long as one feels comfortable. Avoid if prolapsed uterus or complicated
pregnancy.
Prasarita Padottanasana

Benefits:
• Opens and stretches the pelvic region, hips, hamstrings, inner thighs and calves, removing
47
 tension and tightness.
• Stretches the lower back.
• Creates space in the pelvic region.
• Helps prevent and decrease fluid retention and leg cramps.
• Increases blood supply to the brain.
Precautions & Contra-indications:
• Avoid if there is severe back or pelvic pain or sciatica. Avoid if there is high or low blood
pressure or dizziness. Bend forward as much as it feels comfortable. Do not strain. Avoid if
prolapsed uterus or complicated pregnancy.

Kaliasana

Benefits:
• Strengthens the legs, knees and ankles, especially helpful in preparation for
labour.
• Opens the pelvic region and hips. Relieves flatulence and constipation.
• Strengthens the lower back and abdomen. Stretches the inner thighs.
• Improves balance and strengthens the nervous system. Grounding.
• Stretches the sides of the abdomen and creates more space, relieving rib pain.
• Precautions & Contra-indications:
• Avoid if there is knee, pelvic or back pain. It can be a tiring pose to practice if many
repetitions are done. Avoid if prolapsed uterus or complicated pregnancy. Listen to your body and
take rests as needed.
Variations:
• Can use a wall/partner support. Also one leg side stretches can be done to work on hip
opening and preparing for delivery.

48
 Veerabhadrasana

Benefits:
• Improves the flexibility of the spine and relieves mild lower back pain.
• Improves digestion.
• Strengthens the legs, back and knees. Opens the hips and the pelvic region. Grounding.
• Prevents fluid retention, cramps and restlessness in the legs.
• Stimulates the nervous system and improves coordination of the nervous system with the
musculoskeletal system. Helps to maintain the proper balance of the body.
• Relieves tension in the neck and shoulders. Strengthens them.
• Opens the chest and creates more space, easing breathlessness.
• Creates lightness in the body.
• Improves focus and concentration.
Precautions & Contra-indications:
• Avoid if there is knee, pelvic or ankle pain. Avoid if prolapsed uterus or complicated pregnancy.
In Veerabhadrasana I, avoid overarching the spine and make sure there is not much compression at
the belly, especially in the later term.
Reverse Warrior Pose

Benefits:
• Strengthens the legs, back and knees. Prevents fluid retention, cramps and restlessness in
the legs.
49
 • Tones the abdominal & pelvic region.
• Strengthens the lower back and pelvis.
• Tones and strengthens the arms and shoulders.
• Stretches the sides of the body and opens the chest.
• Stimulates the nervous system.
• Improves concentration and balance.
Precautions & Contra-indications:
• Avoid if there is knee, pelvic or ankle pain. Avoid if prolapsed uterus or complicated
pregnancy. Stretch the arm up as much as it feels comfortable. Do not strain.

Parsvottanasana

Benefits:
• Improves the flexibility and blood supply to the legs, lower back and pelvic region.
• Improves circulation to the spine.
• Strengthens the legs and stretches the hamstrings and calves.
• Relives mild lower back pain.
• Helps to improve digestion.
Precautions & Contra-indications:
• Avoid if sciatica, pelvic or strong back pain. Make sure there is no compression of the belly.

Utkatasana

50
Benefits:
• Strengthens the legs, abdomen, knees and lower back. Helpful during labour.
• Stretches the calves and ankles.
• Lengthens the spine.
• The opening movement of the arms is helpful for relieving tension in the upper back,
shoulders and chest.
Precautions & Contra-indications:
• Take care to sit down as low as it feels comfortable. Do not over strain the knees.

Wall Supported Squats

Benefits:
• Strengthens the legs, ankles, knees and hips.
• Tones the pelvic region.
• Strengthens the lower back and abdominal region.
• Prepares for labour.
Precautions & Contra-indications:
• Sit down as low as it feels comfortable, do not over strain the knees. Listen to your body. If
there is a knee pain, avoid the practice. Avoid full squats if a cervical stitch, breech baby, placenta
praevia, haemorrhoids, prolapse uterus, premature dilation of the cervix or preterm labour.

Vrksasana

51
Benefits:
• Strengthens the legs, ankles and knees.
• Opens the pelvic region.
• Brings lightness in the body.
• Improves balance and coordination between the brain and body.
• Stimulates the nervous system.
Precautions & Contra-indications:
• If ankle pain avoid this pose.

Kneeling & Sitting Series

• Vajrasana / Virasana
• Marjariasana and its Variations
• Vyaghrasana
• Uttana Shishosana
• Parighasana and its Variations
• Simhagarjanasana
• Gomukhasana
• Ashwa Sanchalanasana and its Variations
• Raja Kapotasana
• Adho Mukha Swanasana
• Ustrasana
• Shashankasana
• Sirsasana
• Parvatasana and its Variations
• Janusirsasana / Parivrita Janusirsasana
• Ardha Purvottanasana
• Chakki Chalanasana
• Upavistha Konasana
• Open Twist Pose
• Ardha Padmasana Twist / Bhardwajasana
• Baddha Konasana
• Malasana
• Crow Walk

52
 Vajrasana / Virasana

Benefits:
• Increases flexibility in ankles and improves blood circulation in the legs.
• Strengthens pelvic muscles which help to prevent hernia and aids women in childbirth.
• Improves digestion by increasing blood circulation in abdomen. Relieves piles and
constipation.
• Stabilizes Mind and Body. Increases concentration.
• Relaxing Yoga Pose. This pose can be used for meditation or pranayama practices.
• Relieve sciatica pain.

Marjariasana & its Variations

Benefits:
• Increases flexibility of the whole spine.
• Relives back pain.
• Opens pelvis, chest and upper back.
• Can be a helpful position during labour and for birth.
Precautions & Contra-indications:
• Avoid if the belly is large and if it feels uncomfortable. Avoid if concaving the spine if there is
an excessive curve in the lower back, instead keep the spine neutral.

53
 Vyaghrasana

Benefits:
• Strengthens the muscles in the arms, thighs and knees.
• Opens the hips and brings about balance and flexibility.
• Tones the hips and thighs.
• Digestive system improves and strengthens the abdomen muscles.
• Relieves stress around the lower back.
• Tones the spinal nerves. These nerves also relaxes the sciatic nerves and reduces any
symptoms and pains related to sciatica.
• This stretch works on tightening the muscles around the vagina too, making it a great pose
to be practiced by women after childbirth.
• Opens the chest and improves breathing.
• Strengthens all the major joints.
Precautions & Contra-indications:
• The practice of this pose can be harmful or can cause more pain if one is suffering from severe
sciatica, or in the case of slipped disc, or injury at the knees, hips, wrists or shoulders. Do not strain
or over arch the lower back especially if there is excess curve in lumbar. Listen to your body and be
gentle with the practice.
Uttana Shishosana

Benefits:
• Stretches the hips and the hamstrings.
• The flexing of the spine acts as a great way to improve the posture of the entire body and
also improves the flow of prana while practicing any pose.
• This pose can be considered as a restorative pose, healing the hips and the entire back.
• Deep stretch to the arms and shoulders.
54
 • Relaxes the body and mind.
• The opening of the chest improves the breathing capacity of the lungs and hence this pose
is a great ‘heart opener’.
• Improves blood circulations.
• This pose can be used as a therapy for healing patients with problems related to insomnia.
• Can be helpful for some women when there is nausea and also during the labour when the
labour is progressing very fast. It is often known as the slow- down pose.
Precautions & Contra-indications:
• Not to be done when injured at the knee and the hip. Pressure at the knees may not be
comfortable while practicing this pose. Not to be done if having extremely stiff shoulders and arms.
As this pose opens the shoulders, too much stiffness may make it difficult to enjoy the pose. If
suffering from severe lower back pain, avoid this pose. Not to be done at the later stages of
pregnancy, as the blood flows in the opposite direction if held for a longer duration.

Parighasana & its Variations

Benefits:
• Good lateral stretch to the pelvic region and trunk.
• Helps relieve rib pain and pressure of the baby.
• Massages the abdominal muscles and organs.
• Reduces fat around abdomen and waist.
• Improves digestion.
• Relieves stiffness and pain in the back.
• Increases flexibility of spinal cord.
• Strengthens and loosens the shoulders.
Precautions & Contra-indications:
• If knee pain, place a blanket underneath the knee.

55
 Simhagarjanasana

Benefits:
• Helps reduce stress and tension on the chest and the face.
• Stimulates the platysma (a thin, flat, rectangular muscle that lies on the front of the throat).
It keeps this muscle firm as we continue to age.
• Old texts say that this asana destroys diseases and activates the three major bandhas –
Mula, Jalandhara, and Uddiyana.
• These are the parts this asana benefits – the face, eyes, tongue, throat, vocal chords,
abdomen, respiratory tract, diaphragm, chest, hands, and the fingers.
• Helps get rid of any infection that affects the respiratory tract.
• Helps exercise the tongue owing to the full stretch outside the mouth.
• Helps get rid of bad breath.
• Cures stuttering, teeth grinding, clenched jaws, and back pains.
• Helps remove wrinkles and delays aging.
• Relieves burning eyes.
• Relaxes the neck muscles.
• This asana helps improve the tone and texture of the voice.
Precautions & Contra-indications:
• If you have a knee injury, you could sit on a chair and do the pose.
Gomukhasana

Benefits:
• Can be used as a meditative asana.
56
 • Increases flexibility in the knees and hips which can help to improve squatting.
• Outer muscles of the thighs are stretched.
• Tones the pelvic region.
• Prevents cramps in the legs.
• Arm positions can help to open the chest and shoulders and relieve upper back pain,
especially helpful during breastfeeding.
• Fluid retention is prevented in the arms and legs.
Precautions & Contra-indications:
• Avoid if knee or hip pain. One may have to adjust the position as the belly gets larger.

Variation:
• Can also be practiced sitting simply in vajrasana.

Ashwa Sanchalanasana and its Variations

Benefits:
• Opens the hips and pelvic floor region.
• Gives a gentle abdominal stretch, helpful for constipation.
• Gives a gentle stretch to the back, relieving mild back pain.
• Opens the chest, stretches the neck.
• Strengthens the legs.
Precautions & Contra-indications:
• Take care that the stretch is not too deep. Only lunge as far as is comfortable. Make sure
you are not compressing the belly in any way. Avoid if there is symphysis pubis pain.

Raja Kapotasana

Benefits:
• Tones the spinal nerves.
• Strengthens and increases the flexibility of the back.
• Stretches the abdomen and pelvic region.
• Opens the pelvis and hips.
• Opens the chest and improves respiration, posture and rounded shoulders, especially
helpful during breastfeeding.
Precautions & Contra-indications:

57
 • Remember that it is not necessary to practice all variations. Also as your pregnancy
progresses you may find that some variations become a little difficult or uncomfortable. Do not try
bend back too far as strong back bends are contraindicated during pregnancy. Avoid this pose if it
feels uncomfortable in the later term. Avoid if back or pelvic pain.
Adho Mukha Swanasana

Benefits:
• Stretches and realigns the spine, relieving tension and pain.
• Stretches the shoulders, arms and wrists.
• Stretches the hamstrings and calves, especially for squatting.
• Helps to prevent leg cramps and fluid retention.
• Variations increase the stretch into the legs and pelvic region.
Precautions & Contra-indications:
• Avoid if there is a strong back pain. Avoid if high or low blood pressure or dizziness. Avoid in the
last term of pregnancy or if it causes any feelings of discomfort or dizziness.
Ustrasana

Benefits:
• Improves digestion and prevents constipation.
• Stretches the spinal nerves and helps remove tension in the back.
• Opens the chest and expands the lungs. Useful if there is breathlessness.
58
 • Improves posture, especially if the shoulders are rounded.
• Stretches the neck and thyroid.
• Stretches the abdominal and pelvic region.
Precautions & Contra-indications:
• Avoid if strong back pain. Avoid in the later term or if there is an excess curve in lumbar.
Avoid if there is any dizziness or discomfort. Make sure simple camel is comfortable before
progressing to the others. The full camel is a strong pose, do not push yourself, and listen to your
body
Shashankasana

Benefits:
• Opens the pelvic region and hips.
• Removes tension and pain in the lower back.
• Helps realign the spine.
• Creates space around the belly.
• Soothing and energizing.
• Relieves nausea for some women.
• Helps the baby move into an anterior position.
Precautions & Contra-indications:
• Avoid compression of the belly. Use bolster under the head and chest if needed. If there is
a pain in the knees place the cushion or blanket under the buttocks
Parvatasana and its Variations

59
Benefits:
• Stretches the arms, back and abdomen / sides of abdomen.
• Stretches and realigns the spine.
• Re-energizes the body.
• Removes tension that can have accumulated from asana practice.
• Removes tension in the shoulders and back.
• Helpful for carpal tunnel syndrome.
• Can help prevent tension headaches.
Precautions & Contra-indications:
• Make sure the sitting position is comfortable and does not cause any knee pain. Can be
practiced on a chair as well.
Janusirsasana

Benefits:
• Stretches the lower back, hips and buttocks.
• Stretches the sides of the body, creating more space around the belly and relieves pain
ribs.
• Opens the chest area which can feel compressed as the baby grows. This can relieve
heartburn.
• Stretches the hamstrings and calves, preventing leg cramps and fluid retention.
• Opens the pelvic region.
• Relieves mild lower back pain.
Precautions & Contra-indications:
• Do not round the shoulders and compress the belly. Avoid if strong back or pelvic pain.
Avoid if it is uncomfortable. Do not strain if suffering from sciatica pain.

60
 Ardha Purvottanasana

Benefits:
• Strengthens the arms and wrists.
• Releases fatigue from the body thus revitalizing it.
• Stimulates the thyroid.
• Opens the chest and the heart center. Improves breathing.
• Strengthens the thighs, knees and ankles.
Precautions & Contra-indications:
• Avoid if wrist injury. If you feel compression in your neck while dropping your head back, do
not hang your head down. Keep the neck long and tuck the chin slightly to it. Avoid if
uncomfortable or dizziness.

Upavistha Konasana

Benefits:
• Opens and stretches the pelvic region, hips and inner thighs.
• Stretches the lower back.
• Creates space in the pelvic area.
• Stretches the hamstrings and calves, removing tension and tightness.
• Helps prevent and decrease fluid retention and leg cramps.
Precautions & Contra-indications:
• Avoid if there is a severe back pain, pelvic pain or sciatica. Avoid bending too far forward
and compressing the belly.
Open Twist Pose

61
Benefits:
• Gives a nice twist to the spine, especially the upper back and neck.
• Removes tension, stiffness and pain in the back, toning spinal nerves.
• Opens the chest and creates space, helping to remove tightness and breathlessness in the
lungs.
• Can help improve digestion and relieve constipation.
Precautions & Contra-indications:
• Only twist as far as is comfortable, avoiding compression of the belly. You may need to
adapt the pose as the belly gets larger. Can also be practiced on a chair.

Ardha Padmasana Twist / Bharadwajasana

Benefits:
• Good preparation for meditative positions, especially for those who are not used to sitting
on the floor.
• Opens the hips and pelvic floor.
• Loosens the knees.
• Twisting loosens the spine and relieves tension in the back.
Precautions & Contra-indications:
• Use a chair if there is pain in the hips or knees. Also it can be practice in Sukhasana.
Baddhakonasana

Benefits:
• Strengthens and improves flexibility in the inner thighs, groins and the knees.
• Helps prepare the hips and groins for meditative seated poses.
62
 • Good preparation for labour and birth.
• Helps to soothe digestive complaints.
• Stimulates the abdominal organs, potentially improving the health of the ovaries, kidneys
and bladder.
• Alleviates fatigue.
• Helps open up the lower back and relieves sciatica.
Precautions & Contra-indications:
• Not to be practiced if there in injury at the knees or hips. Someone suffering from severe
sciatica. Although this yoga pose does bring relief to the nerve, but in severe cases, this yoga pose is
not easy to do and may bring discomfort. Make sure not to compress the belly and maintain the
straight spine in the variation shown above.
Malasana

Benefits:
• Opens and creates space in the pelvic region.
• Helpful for indigestion, flatulence and constipation.
• Stretches, strengthens and loosens the hips, knees and ankles.
• Stretches the calves and thighs, preventing cramps and restless legs.
• Prepares the body for birth and is a useful position for labour and birth.
• Helps to put the baby into the correct position for birth.
• Loosens the upper back, shoulders and neck, removes tension.
Precautions & Contra-indications:
• This pose can be very strong and stressful for many people, especially those not used to
squatting or sitting on the ground. Use bolster to be comfortable in the pose. Avoid this pose if
placenta praevia, cervical stitch, haemorrhoids, breech baby, premature dilation of the cervix,
preterm labour and in the first term of the pregnancy.

63
SUPINE Series
• Matsya Kridasana
• Anantasana
• Eka Pada Uttanpadasana
• Wall Supported – Uttanpadasana
• Pawanmuktasana
• Ananda Balasana
• Setu Bandhasana
• Supported – Sarvangasana
• Supported – Halasana
• Supta Baddhakonasana
• Supine Twist
• Reclining Pigeon Stretch
• Supta Hasta Padangusthasana
• Supta Virasana

Matsya Kridasan

Benefits:
• Practicing this asana stimulates the digestive peristalsis.
• Highly beneficial in lowering the high blood pressure.
• Gives relief to the tension in the perineum.
• Relieves the pain caused by sciatica as it relaxes the nerves of the legs.
• Alternative for those who can’t practice forward bending asanas.
• Quite useful and helpful for pregnant women as it helps them in getting relaxation.
• Gives complete rest to the mind and the body after backward bending asanas.
• Improves the concentration and makes one practice meditation.
• Cools down the mind and gives relief from all kinds of stress and tension. Therefore, it is
helpful for insomniacs as well.
Precautions & Contra-indications:
• Avoid overexertion and do not put any strain or stress on the belly. Maintain full body ease
64
 while performing this asana. Avoid practicing this asana in case of severe neck or back pain. People
suffering from any of these conditions should avoid practicing this asana: Back pain, spinal
disorders, high blood pressure, migraine, cervical spondylitis, heart disease or knee injury.

Anantasana

Benefits:
• Helps to strengthen the core muscles of the abdomen and the lower back.
• Gives a nice stretch to the neck.
• Opens the pelvic region on a physical and pranic level.
• Variations help stretch the inner thigh, tone and strengthen the legs which is good
preparation for labour.
Precautions & Contra-indications:
• It is not necessary to practice all of them. Listen to your body. Do not strain. Stability and
comfort should always be there.
Eka Pada Uttanpadasana
Benefits:
• Strengthens and tones the core muscles of the abdomen and back, as well as the thighs.
• Improves the functioning of the digestive system.
• Removes flatulence and constipation, both common in pregnancy.
• Helps tone the pelvic and perineal muscles and uterus.
• Can be beneficial for mild cases of lower back pain.
• Can stretch the calves and hamstrings if the toes are erect which can be helpful in the
prevention of leg cramps and restless legs.
• Improves circulation to the legs and can therefore help if there is fluid retention in the legs.
Precautions & Contra-indications:
• If pain in back, pelvic or abdominal region then avoid the pose. Avoid if lying on the back
feels uncomfortable. Listen to your body.
65
 Wall Supported – Uttanpadasana

Benefits:
• Drains impure blood from the legs and improves circulation.
• Helps prevent water retention in the ankles, leg cramps and restless legs.
• Gives a rest to the heart.
• Relaxing, soothing and energizing.
Precautions & Contra-indications:
• If lying on the back is uncomfortable or there is dizziness then avoid this asana.
Pawanmuktasana

Benefits:
• Trapped gases are relieved which can increase during pregnancy when digestion is not
always efficient.
• Blood circulation is increased to all the internal organs which in turn benefits the baby.
• Relieves constipation.
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Helpful for relieving back pain.
• Massages the pelvic muscles and opens the pelvic region.
• Opens the hips.
Precautions & Contra-indications:
• Remember there should not be any compression on the belly. If lying on the back is
uncomfortable or there is dizziness then avoid this asana

66
 Ananda Balasana

Benefits:
• Releases lower back and sacrum.
• Opens hips, inner thighs, and groin.
• Stretches the hamstrings.
• Relieves lower back pain.
• Stretches and soothes the spine.
• Calms the brain.
• Helps relieve stress and fatigue.
Precautions & Contra-indications:
• If you have any injury in the knee and the ankle, or if you have any injury at the neck and
shoulders, avoid this pose. Make sure there is no compression on the belly. Make sure to practice
gently, not same as the practice you have done when not pregnant..
Setu Bandhasana

Benefits:
• Strengthens and tones the pelvic, hip, abdomen, lower back and buttock region.
• Opens the chest which is especially useful during breastfeeding.
• Reduces lower back pain.
• Strengthens spine and helps to realign the spine, which can be beneficial if there is
sciatica.
67
 • Can be useful in the prevention of miscarriage.
• Stretches the abdominal region gently which can help in digestive problems such as
constipation.
• Help to turn a breech baby.
Precautions & Contra-indications:
• If the blood pressure is high this asana should be avoided. Only raise the hips as high as is
comfortable. Listen to your body. One can use props to feel relaxed in the pose especially in the
later term. This pose should not be done is any dizziness or heartburn. Avoid practicing this pose in
9th month.
Supported – Sarvangasana

Benefits:
• Removes backache.
• Soothes the nerves around the hips.
• Relieves rheumatism, lumbago and sciatica.
• Opens the pelvic floor.
• Strengthens the spine.
• In advance pregnancy, relieves pain in the region of the tailbone.
Precautions & Contra-indications:
• If Diarrhea, Headache, High blood pressure, Neck injury, then avoid this pose. Pregnancy: If
you are experienced with this pose, you can continue to practice this pose, but avoid holding it
longer and late into pregnancy. Otherwise do not practice this pose.
• Supported – Halasana
Benefits:
• Improves digestion and appetite.
• Strengthens the abdominal muscles.
• It normalizes blood-glucose level and stimulates the internal organs. Prevents gestational
diabetes.
• It helps to make spinal cord strong and flexible.
• It helps to reduce stress.
• It stimulates the reproductive organs.
Precautions & Contra-indications:
• Those suffering from a hernia, slipped disc, sciatica, arthritis of the neck, high blood pressure
or any serious back problem, should not do practice. Should practice under expert supervision. This
pose is only for the women who have been regularly practicing Halasana before conception. Avoid
if breathing gets difficult, especially in the later term

68
 Supta Baddhakonasana

Benefits:
• Opens the pelvic region and removes congestion.
• Creates more space in the abdominal region.
• Opens the hips.
• Stretches the inner thighs and groin region.
• Prepares one for the stronger asana such squatting.
• Relaxing, soothing and energizing.
• Last variation, helps prevent water retention in the ankles, leg cramps and restless legs.
Precautions & Contra-indications:
• If lying on the back is uncomfortable or there is dizziness then avoid this asana. Instead it
can be practiced from sitting position.

Supine Twist
Benefits:
• Helps Release the Lower Back.
• Releases the tension from the Shoulders
• Gently stretches the supporting Spinal Muscles
• Improves digestion, relieving constipation.
• Relaxes and Balances the mind.
Precautions & Contra-indications:
• Do not practice during first trimester. Can be practiced in second and third trimesters

Reclining Pigeon Stretch

69
Benefits:
• Increases external range of motion at hip joint.
• Stretches hips and hamstring muscles.
• Strengthens the back and releases the mild back ache.
• Strengthens the pelvic region by improving circulation.
Precautions & Contra-indications:
• Avoid if knee, strong back or pelvic pain. Make sure there is no compression on the belly.
Supta Hasta Padangusthasana

Benefits:
• This pose stretches the calves, hamstrings, hips thighs and the groin.
• This pose increases the strength of the knees.
• Women suffering from sciatica can perform this pose to relieve pain.
• Performing this pose can help in improving the digestion.
• Infertility can be helped by practicing this pose.
• Relieves back pain.
• This pose is a therapy for flat feet and those suffering from high blood pressure.
Precautions & Contra-indications:
• If you are suffering from diarrhea, then you should not practice this pose. If suffering from
headaches should also refrain from performing the pose. Using a folded blanket beneath your head
is a must for high blood pressure women.

Supta Virasana

70
Benefits:
• Greatly improves digestion.
• Strengthens your arches.
• Stretches your quadriceps.
• Helps in the treatment of sciatica.
• Relieves sleeping disorders.
• Improves breathing.
• Helps women who suffer from high blood pressure.
• Stretches your ankles and also your abdomen.
• Relaxes tendons, ligaments, and many smaller muscles in the knee.
Precautions & Contra-indications:
• Anyone with a history of back, knee, or ankle problems, may use more than one bolster.

Relaxation / Savasana

Benefits:
• Full body relaxation which creates a more relaxed mental state.
• Brings the respiration and heart rate normal.
• Relaxation of entire nervous system, body and mind.
• Relieves stress on the body and mind by removing disturbing thoughts and tensions.
• Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving
the circulatory and respiratory systems a break.
• Beneficial for all stress related ailments, anxiety and insomnia.
• Decreases high blood pressure.
• Useful position to practice yoga nidra in.
Precautions & Contra-indications:
• Avoid lying on the back after the 6th month if it is uncomfortable, instead lie on the side.

71
 Sequences for Common Problems

Sequence 1 – Breathe Easier

• Parvatasana
• Pelvic Rotation
• Veerabhadrasana ||
• Reverse Warrior
• Shashankasana
• Adho Mukha Swanasana
• Shavasna

Sequence 2 – Connect to Baby

• Sukhasana / Vajrasana / Virasana
• Joints Movements
• Parvatasana and Its Variations
• Supta Sukhasana / Vajrasana / Virasana
• Setu Bandhasana
• Supine Twist
• Savasana

Sequence 3 – Full Body Stretch

• Nadi Shodhanam
• Parvatasana and its Variations (Seated)
• Baddhakonasana
• Janusirsana
• Upavistha Konsana
• Ardha Purvottansana
• Marjariasana and its variations
• Shashankasana
• Tadasana
• Surya Namaskara 3 -5 rounds
• Veerabhadrasana | , || & |||
• Relax in Parvatasana
• Release and come to mountain pose
• Utkatasana / Malasanna
• Supta Baddha Konasana
• Savasana
Sequence 4 – Low Back Health
• Sukhasana / Vajraasana / Virasana
• Joints Movements
• Parvattasana and its Variations
• Marjariasana and Its Variations
• Adho Mukha Swanaasana
• Shashankasana
• Ashwa Sanchalanasana
• Raja Kapotasana
• Open Twist
• Supta Baddha Konasana
• Savasana

Sequence 5 – Manage Moods Swings

• Tadasana and Its Variations
• Gentle Surya Namaskara 3 – 4 rounds
• Marjariasana and its Variations
• Shashankasana
• Simhagarjanasana
• Adho Mukha Swanasana
• Shashankasana
• Baddha Konasana
• Supta Baddha Konasana
• Savasana

Sequence 6 – Opening the Hips for Labor and Delivery

• Tadasana and its Variations
• Gentle Surya Namaskara 3 – 5 rounds
• Kaliasana
• Malasana
• Relax in Parvatasana
• Veerabhadraasana ||
• Ashwa Sanchalanasana
• Raja kapotasana
• Shashankasana
• Marjariasana and its Variations
• Shashankasana
• Adho Mukha Swanasana, Supt Baddha Konasana, Savasana.