Safe pranayama during pregnancy
Shastras tell us that during the first three months of the developing child in the womb does not supply itself prana. During this time the child is totally dependent on the mother of prana. Therefore, it is essential that you have practiced a lot of pranayama in the early months of her pregnancy. The corresponding program should include a deep yogic breathing , Kapalabhati , Bhastrika and nadi shodhana. Whenever possible, these practices need to be repeated in the evening.
At the end of the third month panchaprany begin to act in the child’s body, and therefore, it is endowed with its own pranic resources. However, the mother should continue to pranayama, to ensure sufficient energy for both, as a means to maintain the lightness in your body and mind in preparation for childbirth.
Around the average time the child grew uterus expands to such an extent that the diaphragm rises, causing sensations shortening respiration. At this time, useful to the full yogic breathing. Kapalabhati can be stopped, and include pranayama samavrtah with its short duration. Bhastrika can be difficult at this time, but should be continued in a modified form. Nadi shodhana – the most easy and satisfying pranayama at this time.
Practicing pranayama should carefully observe the following rules:
Between the beginning of the practice of pranayama, and the last meal must pass at least 4 hours. Pranayama should be practiced at the empty bladder, stomach and intestines.
Follow pranayama after asanas and before meditation.
Back, neck and head during practice must be in the same vertical plane. Make sure that your facial muscles are relaxed.
It is important to monitor the smoothness and ease breathing.
Pauses should be natural and not cause a desire to breathe deeply.
During pranyamy important to keep your eyes closed (especially nadi shodhana, Udzha). With eyes open inward concentration disappears and we immediately lose the 70% of the energy produced. At the end of the process a few more minutes, keep your eyes closed, then slowly open them.
If there is tension in the body or mind – stop, get plenty of rest, it is better to take short approaches, gradually increasing the run time of pranayama. Overvoltage effect is significantly reduced.
After exercise, you should feel ease if there is shortness of breath, dizziness or heaviness in the heart of the need to reduce the length of employment, or even take a break for another day
Patience – it is training for motherhood, and yoga helps a lot in this, because Patience – the biggest advantage of the student on the path of yoga. The following safety pranayama that can be performed during pregnancy, but it does not mean you have to sit down and just exist a pranayama all together at once. The study of pranayama come slowly and gradually and use every day 2-3 pranayama. For example, in the morning for the vivacity and tranquility you can breathe trayangu and full yogic breathing together with Ujjayi breathing, and in the evening before going to sleep to perform nadi shodhana pranayama.
1. Ujjayi Pranayama
“Ujjayi” in Sanskrit, “great victory” – it is a victory over the apathy and the low level of prana. To perform Ujjayi pranayama, sit in any comfortable position. Follow khechari-wise, t. E., Fold tongue up and back so that it rested against the lower part of the back of the palate. Breathing through your nose deeply and gently – like a light snore of a sleeping child. Feel that you are breathing larynx. During inhalation fill first the lower part of the lungs, then the middle and finally the upper part. Do not push the chest muscles. Air intake and breast enlargement should synchronize. After some practice this Pranayama can be done with the asanas or separately. This simple technique provides a very soft and subtle effects on the mother and child. It tones the nervous system and calms the mind.
2. TRAYANGA: a three-stage BREATH
LOWER diaphragmatic (abdominal) BREATH
We accept any stable position for pranyamy or meditation. After a full exhalation through the nose to breathe, focusing on the abdominal area (you can put your hands on your stomach). Inspiratory diaphragm descends, filling the lower part of the lung and reducing the space under the other (back waist, the child down) and slowly inflate the abdomen. Inspiratory belly retracts the diaphragm rises, is drawn back (the child goes up). Breathing smoothly and evenly, without pausing. This breathing can be used alone and at least training to add perineal muscles, inspiratory crotch is relaxed, and as you exhale is drawn inward and upward. After 37 weeks on exhalation relax the crotch, and draw in the inspiratory (contributes to the softening of the cervix genera)
SECONDARY (Breast) BREATH
Stable posture. After a full exhalation through the nose to breathe, paying attention to the heart, chest. Place one hand on your stomach and the other on the center of the chest. Ribcage expands on inhalation and exhalation to return to its original position. Breathing smoothly and evenly, without pausing, you can use Ujjayi breath. As a variation, you can still keep your hands on the back of each side of the chest, elbows to the sides horizontally, so will feel chest movement felt better.
UPPER (clavicle) BREATH
We accept a stable posture. Put one hand on the solar plexus and the other in the area of the collarbone. After complete wiping exhalation, inhale through the nose and breathing ujjayi inflate upper lung separated. The lower part of the chest and abdomen still. You can put your hands on the clavicle and watch the natural movement of the clavicle inspiratory up, exhale down. Breathing smoothly and evenly, without pauses or natural pauses of a few seconds.
3. FULL yogic breathing
We accept any stable position. Back straight, top of the head are drawn up. Putting three breaths trayangi pranyamy in one breath and exhale slowly pouring into each other. Divide breath into three parts and one inspiratory turn smoothly inflate the abdomen, thorax and expanding raising of the clavicle and then on exhalation omit clavicle, return the chest and abdomen in place. We observe that the breath goes in waves. Spread the inhale and exhale evenly into three divisions of light and perform 5-10 breaths. For those who have been practicing for a long time, it can be combined with breathing mule bandha and jalandhara bandha (the lower and upper locks). This breathing can be performed 2-3 times during the day for a quick recuperation. In the early stages of pregnancy can be done lying on your back.
4. SURYA Bhedana
Take a comfortable meditation posture for you. Straighten your spine, neck and head. Put your hands on your knees. Close your eyes and relax your whole body. The fingers of the right hand position on the face. Close the left nostril with the ring finger and take a deep breath through the right and exhale through the right nostril. It will be one cycle. Follow up in one session of 10 cycles. Suryabheda Pranayama should not be performed immediately before a meal or immediately after a meal because the body will need energy to digest food. This pranayama activates pingala -I hope that allows the practitioner to more efficiently carry out various forms of physical activity, it can be performed before the asanas.
5. samavrtah Pranayama
“Itself” from Sanskrit means the same, “vritti” – fluctuation or change. Puraka and rechaka in this practice should have the same duration and rhythm. The main objective of this exercise is to restore the natural (natural) balance of inhalation and exhalation, and regain control of breathing. In addition, this practice enables us to learn how to extend the duration of the breaths, which greatly helps the practice of asanas. Inhaling 4 accounts for 4 exhalation counting (5 times); Inhaling 5 accounts exhalation 5 accounts (5 times); Etc. Thus, we bring to 10 and then gradually returning to 4 (i.e., 9, 8, 7, etc.)
6. Viloma PRANAYAMA (portionwise BREATH)
This pranayama is often used in sahvatkah. Therefore, it is very important to practice it during pregnancy. Take a comfortable position with your back straight. Take a deep breath through your nose and exhale through the mouth portions, the lips at the same time add the “tube”, but do not strain. Exhale similar to how will you blow on a feather. Between the air portionwise delay of 1-2 sec. And then a smooth breath without holding your breath. This breathing can be performed in any comfortable position and between asanas for relaxation. Following are embodiments of this pranyamy:
Variant 1. The inhalation takes place in three portions (inhalation breath + + breath) and smooth exhalation
Option 2: Soft breath, exhale in three portions (exhalation-exhalation-exhalation)
Option 3. And inhale and exhale dose pack: three under the inhalation and exhalation by three
Due to the fact that during the postures and pranayama body temperature rises, a sieve is closing, as it is cooling practice. 5 preparatory breaths; fold the tongue into a tube and inhale – kumbhaka (4-8 accounts) – exhale. Do three sets. After the practice of pranayama is always recommended to sit down, to feel the effect of the practice on the mind and body. You can then make a second approach to the fast variation of the rhythmic inhalation and exhalation. We observe their condition. A third approach is slow as the first. All attention inward. At the end of follow Shavasana.
8. Nadi shodhana
Nadi – is the energy channels, Shodha – purification. Pranayama harmonises, clears the main energy channels. Sit in any meditative pose (except Vajrasana). You should be able to be in this position without discomfort for at least 5-10 minutes. Put your hands on your knees, straighten your back, keep your head upright, eyes send forward and relax your whole body. Close your eyes and mentally prepare mind and body for the upcoming practice. For a few minutes, focus only on the body and the breath. After that, proceed to the practice. The left hand in jïäna Wise (thumb and index finger in the ring, the other fingers are straight), the right hand on the face in Wise (two fingers of the index and middle at the point between the eyebrows, a large and a ring with index lies on the nostrils and will open and close for inhalation and exhalation, respectively). After a full exhalation, close the right nostril with the thumb. Inhale through the left nostril, then close it with a nameless mezintsem and open the right, exhale. Then inhale through the right nostril. At the end of inspiration close it while opening the left nostril and exhale through the left nostril. It will be one cycle. All you need to do 8-10 cycles.
In this technique we use normal breathing (not ujjayi). Between inhalation and exhalation can be done naturally pleasant breath for 2-4 seconds. In carrying out this pranyamy sure to keep your eyes closed so as not to lose the received energy. And after the end of the process a few seconds, keep your eyes closed and then slowly open them.