Prenatal Yoga and Mudras: Safe Practices During Pregnancy

Mudras for Breath and Awareness

Nabho Mudra

Method:  Extend the head forward slightly, mouth open, and inhale into the esophagus.

Bhujangini Mudra

Method: The tongue is curled up inside the mouth, and the breath is held. Do this all the time [Whenever you think of it (Gherand Samhita).

Benefits: Removes stomach disease and improves digestion.

Kaki Mudra/Shitali

Method: Lips are pursed like a crow’s beak; air is drawn in.

Benefits: Long life, purifies all pitta concerns (e.g., fever, blood, spleen), and tumors.

Rounds: All Positions that require 3 rounds may slowly-over times, be increased to 10 rounds.

Yoga During Pregnancy

Practicing asanas while pregnant can be a safe and very effective method to stay fit and can ease pregnancy. Back, shoulder, and neck pain occur from carrying extra weight abdominal muscles become stiff and swell. Asanas help make the carrying time, labor, and recovery easier.

Although many asanas are not recommended for pregnant women, various simple positions can help counteract the adverse physical effects of carrying a baby. Gentle yoga is often as important as strenuous yoga. The cervix should remain tight, and those with histories of miscarriages or cervical insufficiencies should take extra care when practicing asanas. For nausea, fatigue, or dizziness, these conditions are available to balance them.  Practice can last from 10 to 20 minutes daily, with rest after each posture.

This section is laid out in two parts: asanas that can be done throughout the pregnancy, and asanas that can be done easily, in the following order.

Precautions: Do not perform any posture that requires lying on the stomach, that overly stretches the abdominal muscles, or that only twists from the rib cage up. Always bend from the hips (not the back). Keep the pelvis upright and the spine straight.

After the fourth month, practice only sitting and lying-on-the-side postures. As with all practices, always listen to your body. Do not hold any postures that can not be practiced comfortably.

Correct posture

Method:

(A)  Stand erect, feet slightly apart, parallel with each other, and directly under the shoulders.

(B) Tighten the front thigh muscles to straighten the leges fully

(C) Set the shoulders back and the chest out (shoulders should relax and hang). Arms and hands are relaxed.

(D) Extend the neck and look straight ahead

(E) Lower the tailbone to the floor and push the hip bones forward and up.

Benefits: Relieves lower back strain, aligns the vertebrae, improves breathing,

Method:

(A)  Place the chair (with its back )against the wall. Face the chair and kneel on a pillow, lifting the right knee, placing the right foot on the floor with the shin and thigh forming a right angle; toes under the chair. The back is straight

(B)  Touch the right knee to the front of the chair. Place fingers on the top front of the chair.

(C)  Press the hands down and lift the chest to lengthen the spine; simultaneously push the tailbone down and lift the front hip bones up. The left knee is slightly back. Feel a gentle stretch in the center of the thigh muscles.

(D)  Repeat with the legs In The Reverse position. Then rest by sitting comfortably on the floor in siddha yoni asana (just cross the legs; do not lift the right leg up).

Benefits: Pelvic tilting stretches the spine and the groin and thigh muscles.

Stay healthy, stay safe...