A modified version of Suryanamaskar performed, under the tutelage of Shammi really helped me keep my body supple, strong and stress free during my pregnancy. I performed this series diligently till the day of my delivery. It took great care of stiffness of my body, back pain and gluteal pain. Further, water retention was not an issue I had to deal with at all………… Saumya Tandon, Actress
Suryanamaskar is considered to be a comprehensive practice, with multiple benefits. The practice can be modified to suit the structural, physiological as well as the hormonal changes, an expectant mother goes through.
While performing Suryanamaskar during pregnancy, it is of epitome importance that one is supervised by a trained expert. One should not feel any stress whatsoever in the abdomen area. Hence, by default, position number 6 (Ashtanga Namaskar) and position no. 7 (Bhujangasana) is skipped from the series. Rest of the 10 postures can be performed as is.
However, as you begin to advance into your pregnancy, you will need to make certain adjustments in performing most of the postures.
- For example, your legs should remain apart in Namaskarsana (position 1). This will help you maintain balance in position no.2 (Hasta Uttanasana) and ensure no strain on your abdomen while moving into position no.3 i.e. Uttanasana by giving enough space to your abdomen to adjust between the legs. Before moving to position no 4, Ashwasanchalasana, softly drop your hips down by bending your knees; wait for fraction of seconds and then move so that you are stable.
- In Ashwasanchalasana, the right leg which stretches to the back should be slightly to the right, so that, it does not interfere with the right side of your abdomen and at the same time increases the space in the right side of the groin making that side of the pelvic area stronger and vice versa.
- With further progression in pregnancy, bringing the leg forward in Ashwasanchalasana (no.9) as well as in Uttanasana (no.10) could be slightly tricky as the big tummy becomes an obstruction. Simply push your hips towards the ceiling (this will bring you on the toes and push your body weight forward) and then, move your leg forward. Also, instead of bringing the leg in between your hands which is a regular practice, place it at the outer side of your palm / hand. Bend your knees softly by placing your palms in front of your feet in position no. 10 (Uttanasana) and then raise your arms up.
This dynamic practice is multifaceted in its benefits especially during pregnancy.
From Gynecologist desk…
Pregnancy brings with it a lot of adjustment … physical, psychological and emotional. These changes affect all systems of the body especially digestive, hematological, musculoskeletal and cardiovascular. Yoga helps in accepting these adjustments gracefully. If done under proper supervision and with the right purpose & objective, Yoga benefits by, relaxing joints and bones, improving the efficiency of the digestive system, helping the body handle the tremendous increase in blood volume and keeping the heart rate and breathing constant. In other words, YOGA helps a pregnant woman have a control over herself despite the difference in the ability to function and physical changes”, says Dr.Sudeshna Ray, Gynecologist attached to Jaslok, Saifee and Breach Candy Hospitals.
Apart from the above, innumerable asanas (modifiable & adjustable as per changing shapes of the body) can be practiced to maintain the mobility of joints, improve blood circulation to the pelvis, and strengthen the spine and the reproductive system, thereby preparing the muscles for child birth. Other notable benefits of Yoga during pregnancy:
- Hormonal Upheaval during Pregnancy: Asanas and stretches can also be exclusively designed to manage the hormonal changes, which is common during pregnancy.
- Mood Swings: Pregnancy is intricately related to mood swings. Deep Breathing, Mantra Chanting goes a long way in managing that.
- Pregnancy Related Issues: Gestational Diabetes, High Blood Pressure, Back Pain, Leg Swelling etc., commonly experienced during pregnancy is easy to handle with specific Yoga Application.
- Normal Delivery: There are asanas and breathing techniques meant to be practiced for the last few months before delivery and some specifically during labor to promote ‘Normal Delivery’.
- Post Natal Recovery: Regular Yoga practice pre- pregnancy and during pregnancy has a significant impact on post-natal recovery.
“The beginning of motherhood is the best experience of life; Enjoy every second of this journey to the fullest”
Other blogs related to pregnancy:
- “Pregnancy is a short-term disability”…Yoga Application can change this perspective
- Approaching Labor & Delivery: The YOGA Way
Note / Disclaimer : Yoga, especially during pregnancy, should be performed under the supervision of a Yoga expert only. Do not practice Yoga during during pregnancy unless you have consulted your doctor first and you have his/her permission to practice yoga.
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Shammi Gupta, founder of Shammi’s Yogalaya holds an MA in Yoga Shastra, is a certified Yogic Therapist and Naturopath, has completed an Advanced Yoga Course and holds a Diploma in Yoga Education from Mumbai University. She is a certified trainer from American College of Sports Medicine and holds an MBA in HR & MBA in Finance from The University of Akron, Ohio, USA. She conducts Health Awareness Workshops for Corporate, Yogasana Workshops for Athletes and Yoga Therapy Workshops on different medical issues for patients. Among the celebrities Shammi trains are eminent personalities from the film and television industry and corporate world.