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Pregnancy & Yoga |
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Pregnancy is one of the most beautiful things many women want to go through and are going through. It is something which many women look forward too and with the increasing joy there is also fear factor. Fear about your baby's health, a smooth delivery, mood swings, fatigue, morning sickness, constant craving for strange items, increasing weight and overall the feeling about pregnancy can be overwhelming.Pregnancy is an ensemble of risk factors. With a living being in you, your body goes through lot of changes and these variations may have an impact on your body. There are increasing chances of you having high blood pressure, diabetes, heart disease, asthma, liver disease and many more.These all can be avoided by doing some yoga asanas and breathing excerciseswhich would help in having smooth delivery. But before doing any of these exercises consult your doctor.
Yoga helps in avoiding high blood pressure and also tries to control your weight. Breathing exercise is very easy and can be easily done and one should avoid too many jerks and jumping in this condition. Some of the poses or asanas which pregnant ladies can do are Mountain yoga pose - beneficial for inciting strength, relaxing and providing strength, Triangle Yoga Pose- stretching your spine, tones up your spinal nerves, helps in your digestive system, Warrior yoga pose - which includes warrior I and warrior II, Standing side stretch - good for your stomach, arms and legs, Standing spread leg forward bend and Forward bend yoga exercise, Hero yoga pose, Cat pose, Fish pose, Headstand, Tree yoga pose and many more including Corpse pose. |
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Breathing & Yoga |
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Yoga is not only about bending, stretching and poses. An instrumental part of yoga is breathing. Breathing properly allows you to not only advance in yoga but to get its full benefits. Good breathing can make us calm or excited, relaxed or tense. Breathing can make us confused or clear in our minds. Above all, in the Yogic tradition, air (Prana) is the primary source of energy or life force. It is considered a psycho-physio-spiritual force that permeates the entire universe. Yogic Breathing Exercises are called Pranayama in Sanskrit. They may be done in association with Yogasanas (postures) or just while sitting down quietly. Here are some of the most common types of yogabreathing exercises and their benefits. - kull Shining Breath – Kapalabhati Pranayama
- Alternate Nostril Breathing – Nadi Sodhana Pranayama
- Cooling Breath - Sitali Pranayama
- Ocean Breath – Ujjayi Pranayama
- Three Part Breath – Dirga Pranayama
Pranayama is loosely translated as Pranic (breath) control. The ancient Yogis developed a number of breathing techniquesto optimize the benefits of Prana. In Yoga, pranayama is used as a separate practice in itself to help clear and purify the body and mind. It is also used as a preparation for meditation. In asanas, the practice of postures, breathing exercises help optimize the benefits of the practice, and focus your mind. |
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Beginning Yoga |
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Yoga is an ancient Buddhist practice that is professed by literally millions of people worldwide. Yoga is more than poses and positions and there are literally hundreds of them. It is a practice that has millions of followers who will tell you that the practice of Yoga leads mental, physical and spiritual completeness. They will also confess that it leads to complete enlightenment. There are many yoga forms for practice that build and guide the mental physical and spiritual body to higher levels of existence. Of these forms, Bandhas or mula bandhas is system of exercises and practices designed for the central area of the body and assists in development of the pubic groin region and buttocks. It is yoga that is of the physical perspective while transcending the physical onto higher planes of mental and spiritual awareness. Kriyas deals with the energies from within. If it’s techniques are used and practiced it creates a higher awareness of the soul. It expresses how every breath of life is transmitted from that soul and its practice is said to create an intense awareness and permanent focus of worship on the physical, mental and spiritual levels. Mudras is a yoga practice that deals with hand and finger positioning. It is said to allow for energy flows and great brain reflex. I have tried some of this and it does carry a specific energy that I can confess to. Pranayama yoga is a practice dealing specifically with your breathing and creating higher awareness and thought patterns by its practice. There is Hatha Yoga which branches into many forms. This particular branch is said to increase flexibility throughout the body while transcending the mental and spiritual self. These are only a few of the practices and these major practices branch into many relationships with yoga. |
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Yoga Equipment |
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| There isn't a whole lot of equipment that you will need to begin practicing yoga. Most of what you will find will be optional. What you will need will be your own mat, or sticky mat as they are called. You may also want to purchase a mat bag to carry it in if you are using public transportation, otherwise you may just want to toss it in your car. You will want a few 'props', such as a blanket or two, a block for balancing, and a strap. Since you will probably be barefoot when doing yoga, no special footwear is needed. You can buy special socks called toe socks if you aren't comfortable going barefoot. Clothing should be soft and comfortable. Yoga pants are available, or you can just wear a pair of shorts or sweatpants as long as they aren't made of some slippery material. Your shirt shouldn't be too loose as it may get in the way during some of the yoga poses. There are books you can buy with instructions for most of the yoga poses, references, and yoga philosophy. Videos are also available if you are doing yoga at home, and not attending classes. If you go to a store or online to a place that offers yoga equipment you will find various other optional tools that you might want to purchase, but it isn't anything you have to have to practice yoga. | |
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Yoga Positions |
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There are over one hundred different yoga positions (or postures). Practicing yoga is extremely good for both your body and your mind. The benefits of yoga are numerous. If you have never practiced the art of yoga, it would be a good idea to begin with the basic positions, and to have someone with you who knows the techniques. I will list a few of the more common positions here. Begin with the sitting position with your legs crossed. This posture allows you to focus on your breathing. The 'dog and cat' position increases the flexibility of the spine. The 'mountain', which is a standing position stretches your body and relaxes your mind. The 'forward bend' stretches your neck and your spine. The 'triangle' stretches your spine and improves your balance. The 'warrior' position strengthens your legs and arms. The 'cobra' strengthens your spine. The 'downward facing dog' builds strength and flexibility. The 'head to knee' posture stretches your back and your hamstrings. The 'one half shoulder stand' promotes proper thyroid function and strengthens your abdominal muscles. The 'bridge' strengthens your lower back. The 'corpse' position relaxes and refreshes your mind and your body. If you are a beginner, go slowly. Be kind to your body. When it says "stop", stop. Don't push yourself beyond what your body can do. It's hard to describe the various yoga positions. Get a book with self explaining pictures, or search online for information on the different yoga postures. |
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