In times of pregnancy, when women battle with mood swings, fatigue, sickness, leg cramps, uneasiness, tension and stress, yoga exercises, postures and techniques can help in relieving them of these symptoms while ensuring a smooth delivery, say women yoga experts.
While energy is used up during regular exercises, during yoga, the energy is saved, which is recommended for women during pregnancy. However, pregnant women should first consult their gynaecologist and learn yoga from a competent yoga instructor before practising on their own. They should not try it after watching online or reading books, cautioned experts.
Speaking to Express, G Sujatha, a researcher in yoga and an instructor for over two decades, said that practising yoga during pregnancy from the third to the ninth month, relieves women from complications apart from ensuring normal and smooth delivery.
“Practising pranayama will relieve women from swelling of legs, increase oxygen supply to lungs and relieve them from urinary tract problems,” added the researcher.
S Selva Lakshmi, assistant professor, department of yoga, Tamil Nadu Physical Education and Sports University, Chennai, recommends pre-natal yoga under the supervision of a yoga instructor.
“Preparatory sessions before trying asanas for relaxation is recommended,” she says. Pregnant women can practise easier postures, techniques including prasarita pada sarvangasana (standing posture), lying on the back and leg stretches. This will help in oxygenating the baby.
“Titali asana (butterfly pose) energises the pelvic region, which will help in normal delivery. Skandha chakra (rolling shoulders) and other asanas like supta pawanmuktasana, chakki chalanasna, vajrasana, marjariasana and baddha konasana are also advisable for pregnant women,” she added. Pranayama is the regulation of breathing, which has techniques like bhramari pranayama (bee breathing technique). Techniques like bandha (energy lock) and moola bandha are good for flexibility, Selva Lakshmi added.
S Sumathi Sivakumar, a yoga teacher with an experience of over 12 years, claimed that women whom she taught yoga had normal deliveries. Techniques for hip movement and feet will help in loosening of the hip bones.
