Useful Guidelines for Pregnant Women: The Yogic Approach

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The Spiritual Power Of Chanting Gayatri Mantra (गायत्री मंत्र)

By Rishikul Yogshala

April 1, 2017

Giving birth and being a mother is truly a nature’s miracle. The gestation period comes with different kinds of shades – both physical and mental. A woman experiences a power house of emotions during the course of her pregnancy and undergoes some of the major transformations in her body.

Being pregnant is one of the most beautiful gifts a woman can have. A woman’s body becomes whole when she gives birth to a baby. It is a long road though – nine months of pregnancy, then child birth and further post maternity care. It’s a whole package!

And, this journey surely comes with a set of major challenges that a woman’s body and mind are not really prepared for. Hence, in order to successfully complete this time line, a woman needs to prepare herself.

The first three months are the most delicate ones. This is the time when embryo settles into the mother’s womb and tries to get comfortable with its surroundings for it to incubate into an infant. The remaining six months is when your body begins to change, noticeably so. And, your mind undergoes into an anxious state eagerly waiting to embrace this new life growing inside of us.

During this period, it is necessary for an aspiring mother to undertake a fitness and medical regime in order to manage these changes for a healthier pregnancy.

A healthy and fit mother is more equipped to deliver a healthy baby and later on, recover from the repercussions of her pregnancy in a much better and faster span.

Of course, each one of us has a different body and our pregnancy would not be identical either.

Thus, it is recommended that these aspiring mothers seek their doctor’s advice before starting with any kind of fitness regime during their pregnancy.

Yoga is the best workout and it is for everyone- even for a mom-to-be. It has been known as the effective art form that has benefited a millions of aspiring mothers during their course of pregnancy.

In fact, if practiced right and as per schedule, yoga would not only help you deliver a healthier baby, but also aid in a smoother child birth experience.

Here are a few selected asanas and pranayamas that you could practice during your pregnancy:

Nadi Sodhan Pranayama


This pranayama opens all the blockages in your body and relaxes your mind completely. It also helps release fatigue.

Bhramari Pranayama


This breathing exercise helps ease anxiety, nervousness and restore the mind’s internal balance back into the body.

Yog Nidra


Yoga Nidra or the yogic sleep is the most powerful technique to gain an unconscious state of meditation and inner peace.



Badhakonasana or the ‘bound angle pose’ is a strong hip and groin opener. It helps stimulate blood supply in the pelvis region and the back.



Sukhasana or the ‘pleasant pose’ is a cross legged sitting posture. It helps in strengthening of spine and opens the hips.



Veerbhadhrasana or the ‘warrior pose’ that helps increase stamina in the body and also strengthens the spine



Trikonasana or the ‘triangle pose’ helps improve flexibility of the spine, also relieves    backache and indigestion.



Tadasana or the ‘mountain pose’ is a pose for strengthening of arms and legs. It also help in alleviating flat feet and sciatica.



Shavasana or the ‘corpse pose’ is practiced for deep healing at the end of the yoga session. It is the phase in which the mind and the body are relaxed and still.

Please be aware that these exercises must be followed under the guidance of an expert only. Along with these pre-natal exercises, there are only three more things that you can practice for a truly wonderful experience as an aspiring mother – eat well, sleep plenty and keep smiling.

To know more about these wonderful asanas in further detail, explore our Yoga Teacher Training In India.

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