Yoga during pregnancy: why and for whom?

During pregnancy the body exposed many chronic illnesses, is associated mainly with the reduction of immune mechanisms. All systems of the body almost from the first day of pregnancy are rebuilt, adapted to the new "status quo". But the complicated psychological and physical condition of women not even these chronic diseases, aggravation of which can be prevented, and daily negative feelings: heartburn, pain in the back and legs, insomnia, bad mood ... All women are not equal to the challenges of pregnancy, each brings their own way. In some cases, yoga helps to overcome the difficulties of pregnancy. 

Yoga - a practice that "helps unite body and mind. For modern man yoga is interesting in that allows you to analyze and control their emotions, which is very valuable in our turbulent world, and to maintain health, to prevent many diseases. At the same time want to note that yoga is not a panacea for disease, it is just a way to stay on a certain level, to prevent the development or progression of disease. Pregnant yoga makes it very mildly physically prepare for the birth (ie - maintain muscle tone, learn to breathe correctly) perceive psychologically calm processes of the organism (many women during pregnancy become emotionally unstable, affecting not only themselves, but also close people). 

Basic yoga for pregnant women: asanas, relaxation, breathing and meditation. Yoga Instructor Catherine Pradal, France 

Asanas 

Not all poses are suitable for pregnant women. The instructor selects the asanas, which help to cope with the increasing load on his back and legs form the habit of a woman's right to sit, stand, lie - to ensure a normal blood flow to the fetus. Regular sessions help women to adapt and at home, easier to carry the usual load, which during pregnancy appear to be severe. 

It is very important asanas, which help tone up the pelvic floor muscles. Normal tone of these muscles is important not only in childbirth but also in the postpartum period - the better the tone, the faster the recovery. 

Relaxation 

Proper relaxation technique is useful at any stage of pregnancy, helps to compensate for the lack of sleep and fatigue (which often occurs during pregnancy insomnia, sleep disturbances of the structure and its inferiority affects the overall well-being and performance): 20 minutes of regular relaxation is equivalent to 2 hours of full sleep. 

Breath 

Pranayama breathing technique that is recommended to practice during pregnancy not only helps to concentrate and recover emotional balance, but also has a direct influence on a child - during a full breathing increases fetal oxygen supply, which provides normal course of development processes. 

Meditation 

Regular practice of meditation can achieve a stable emotional state. As you know, to save the pregnant woman, a safe nurturing environment is important to calm the perception of reality, the ability to adequately respond even to negative events in life. This can be achieved through meditation. 

Doctors and trainers recommend yoga to begin their studies at 3-4 month of pregnancy in the absence of contraindications. It was at this time comes full awareness of the processes occurring in the body, begins rounded belly, a little later a woman can already feel the movement of the child. If a woman had been active in yoga and is familiar with the asanas, it must choose for charging (with instructor) very simple exercises. 

It is recommended to group sessions, as there usually is a positive emotional exchange between participants. Future mothers communicate, consult, ask each other questions, share experiences - all this creates a very favorable environment. As psychologists say, such a communication in communities of interest (by the way, this may be not only yoga) helps women to easily survive the postnatal period, when it can not communicate much with her girlfriends, as in the first months of her attention is focused on the child.

Jan Sirs asana

As with any asana, it has to target different parts of our body. In performing this pose, you can:

1. Calm down and relax.

2. Sprained shoulder, hips, legs and back.

3. Improve the liver and kidneys.

4. Relieve the symptoms of menopause.

5. Establish digestion.

6. To cope with insomnia, sinusitis and high blood pressure.

7. Strengthen your back muscles during pregnancy (if no contraindications, can perform up to 2 terms). We should not bend forward to the end.

However, there are certain contraindications - asthma, diarrhea, and a knee injury.

Technology Implementation Jan Sirs asana

Before assuming this asana, I would like to give one piece of advice to beginners. In yoga, everything is important, so being in the position of John Sirs asana be careful to bend my leg slid over the line. The leg should be bent so that you could see the foot.

And now we pass directly to the implementation of the asana. You want a towel or pillow. Sit on a pillow or blanket, so that the buttocks are raised. The legs pull out in front of him.

On the inhale bend your right leg at the knee and pull the leg to the groin. Lower the knee to the floor, the foot must touch the inner surface of the thigh left leg. If you get a knee sex is problematic, you can gently move the foot toward the knee or beneath his blanket. Put your right hand on right thigh and left uprites the floor behind him. Exhale and turn the body slightly to the left.

For inspiration, start to lean forward while stretching out her hands. Your belly button should have middle of the left thigh. If you are a beginner, you do this exercise once you are unlikely to turn out. Do everything slowly. You can slightly bend the knee straight legs. With each breath, try to bend a little forward. When you get the necessary stretching, you will be able to get his head to the knee.

Hold this position and do 10 - 15 deep breaths. At the last gasp, start slowly building up. And return to the starting position. Change legs.

Variations

Almost any position can be harder or easier to make, depending on your level of preparation. In some classes of yoga to people who can not bend with a straight leg, advised to use a tourniquet. Fold it in half, his foot followed by the Centre and the edges are kept wide apart with his hands. And gradually winding burn on his hand, a man bends forward corps.

Alternatively - you can perform this pose without taking knee to the side and sitting on the bent leg.

The hardest thing to do this exercise with both legs outstretched. This variation can be performed for people with good physical preparation.

Good posture

Posture is important for the general form of man. It reflects the physical and mental condition of his. Illness and loss of zest for life is reflected in the demeanor. Wonder about the morale of broken people say: "He's spineless!". 

The first condition is good posture - is a direct spin. If the back is straight, the man automatically correctly holds his head, shoulders and stomach. During his illness, I developed a very bad posture: shoulders slumped, his back bent, belly vyper forward. "Pose Lotus and breathing exercises, in which the need to stand up straight, and sleep on the floor fix my posture. 

Do not follow the path of permanent "retracting" stomach. This leads to the fact that the muscles of the lower abdomen reduced and are in constant tension, which is very harmful. 

If you want to be slim, do udiyanu, the slopes, plow, stretching and exercise, removes gases.

How to relax?

Remove the jacket, shoes, belt and tie shoot. Remove glasses if you're wearing them. Lie down, stretched out. Extend arms over head and stretch as much as possible, straining his body. Then a sharp drop his hands along the body and relax. 

With eyes closed, concentrate attention first on the tips of your toes and relax them, imagine that your feet, legs and thighs gradually immersed in a pleasant warm water and all the muscles relax. Relax and back, spine, shoulders, wrists, hands, fingers. Let drop the chin and relax your facial muscles. The body is becoming heavier and heavier, it obmyaknet on the carpet and you do not feel it at all. Stay well for a few minutes - very relaxed and serene. Now suppose you feel that you - puff, easy and free floating in the blue sky. Then perestante think about it. Try not to think about anything but force is not pushing back the idea. Flee. Imagine that you are in a trance. To do this, try lowering the eyelids, raised and lowered eyes. You are relaxed, completely relaxed, like a cloud, floating in the sky. Before you get up, stretch and zevnite. Turn on the right side and bend your back, then on the left side. Lie quiet moment. Finally, sit down, yawning and stretching and slowly stand up. Do not jump in! How are you feeling? Does not that you rest as never before. If you do this every day, you will cope with internal stress and on their own will be able to otbrasyvat anxiety. Those who learn to rest and relax, knows the secret of a happy, healthy and long life.

Relaxation, calm

When you are nervous, worried or anxious; friends often advise you to calm down and "spit". The Council is good, but how to do it. That they do not know. A man tries in vain to calm down, and he got worse and worse. He decided to relax and calm down, even at the cost of his own life, and almost made it. Unable to break the vicious circle, he lights another cigarette and poured himself another glass. 

With each there are different cases. You are looking for important documents and excitement you can not find it. The agitation and anxiety, which became a habit, delivered to people all sorts of trouble. Consciousness is so poisoned by anxiety and concern that you have - does not and can not see things in perspective. 

What happens if you want to calm down and can not? Typically, in order not to break away, Your eyes and bring yourself up to a nervous crisis. Frantic pace of modern man spurs. He hurries to work, eating in haste, in haste and in a hurry like a rest. Completely forgotten the fine art of unhurried pace of life. We're too busy. That is why so widespread among the ruling us disease, neurasthenia, headaches, insomnia, neurosis heart, constipation, indigestion, etc. 

Peace of Soul is often entails diseases of the body, and if so, to treat one's body - not enough to be treated and spirit. 

By many this medicine, even arthritis and ulcers are a source of spiritual life and occur under the influence of emotions of fear, conscience, anger, jealousy, etc. We are not reflected on the pressure exerted on the man's life in big cities. She brings to the premature aging and weakness, turns into a nervous crippled, tired of life and death was terrified. Take a look at the passers-by in the street. Almost all of them are strained and his face painted with excitement, fear, anxiety or depression. They often speak with you, frown and shake their heads. They seem possessed. They irritate such trifles as a cigarette - the provisions are not in place, forgotten matches or red light. In their life there and the brink of joy, only the constant care and endless stimuli. 

Never underestimate the importance of calm and relaxation, everyone should be able to do it. Relaxation of the body has always played an important role in the exercises yoga. They understood that spiritual enlightenment can be achieved by man, whose mind is unbalanced, and muscles tense and rigid. For reflection, they need complete peace of mind. To do this they created a physical and mental exercises, which gradually calms and relaxes the muscles and brain. 

These exercises not only help people to own their mi thoughts and feelings, but also develop stiff joints and muscles. The continued application of these simple exercises will help you learn how to "spit" and ward off unpleasant thoughts in the same way as you extinguish the light when it bothers you. Yoga knows a number of poses that calm and soothe the impact on the brain. This is the "Lotus Pose," so it always take when they want to concentrate or think. Physical posture affects the mental state and vice versa - it is a fact ... By observing the various animals and their way of life, yoga found that tigers and panthers are most ability to relax. Observe the cat - a little tiger, as she stretches and yawns, as droops her body during the holidays. Try to raise her, she hangs lifelessly from his hands like a wet towel. If you're tired and want to relax, try to imitate the cat lay down and relaxed on the carpet (also on the couch, but on the floor better).

Breathing Exercises

1. Stand up straight, pull the hands forward. A deep breath and delay his hands apart and down several times. Hands deleted vigorously exhale mouth open. 

2. Stand up straight. Hands forward. Breath: the delay waving like a windmill. Vigorous exhale mouth open. 

3. Stand up straight. Get yourself a shoulder ends of his fingers. At a delay of inspiration to connect elbows to the chest and spreading out a few times. Vigorous exhale through the open mouth wide 

4.Vstat straight. Breathe three energetic steps. In the first third to pull out his hands, the second - in the side at shoulder level, at the third - up. With the strength to breathe out, open his mouth wide. 

5. Stand up straight. Breathe in, climb on their toes. Hold your breath, standing on tiptoe. Slow exhale through the nose, down on the heel. 

6. Stand up straight. Inspiratory rise on toes, exhale - squat. Then stand up.

Deep Breath

Whether you ever serious attention to breathing, this most important of all functions of the body? Have you ever thought that the most important of our physical and mental ailments due to the fact that we have not breathe. 

Life and breath - synonyms. Life is breath and lack of it - death. We live up to as long as we breathe, and breathe as long as we live. Whether awake or asleep, we never stop breathing. Without food you can live weeks or even months, without water for days but without air can not exist even a few minutes. The air - the most important breeding ground for the blood, which in turn nourishes the cells, muscles, glands and all organs. Condition of skin, bones, teeth, hair and nails depends on the state of the circulatory system. All the activities of the body from digestion to the creative thinking depend on oxygen supply. And yet we are all with complete indifference to treat breathing and absolutely do not pay attention to him. How many of you think that in the morning to do a deep breath? But this is much more important than the bath or even breakfast. 

The food never fails to fulfill its mission power if it gets into healthy blood and cell tissue. This makes oxygen. No matter how fresh and neither was well cooked food, however well it may be digested intestine, if there is a lack of oxygen, the ionization process (the transformation of food molecules into nutrients) will be incomplete, and the food will be acquired only partially - writes Philip Rice, a physician who devoted his life to juvenile delinquents. He claims that 55% of crime among juveniles is associated with anoxia, arising from a lack of fresh air from shallow breathing. 

Meanwhile, so easy to eliminate this cause will teach children to breathe properly. Where blood is not enough life-giving oxygen in its place is always an excess of poisonous carbon dioxide ... How can a child is well to reflect, when his brain is not getting enough food? Shallow breathing - one of many abnormal habits, imposed on us by modern civilization. We prove that in the civilized world is only natural breathing in infants. The difference between a deep sigh, and many surface similar to the difference between a loud scream and a series of weak whistling. To be healthy man should, do about 60 deep breaths per day. Shallow breathing is a direct or indirect cause of many physical and mental illnesses, ranging from-simple colds to nervous disorders. Stooping, narrow-chested, poor complexion, bad eyesight, poor memory, brain fatigue - all this may be the result of bad breath. For the correct operation of the brain requires three times more oxygen than the rest of the body. If he does not have enough food, he takes it from other organs. That is why intellectuals th labor often differ visually impaired and poor physique, millions of people, without knowing it, suffer from lack of oxygen. 

Deep breathing not only nourishes the body, but also cleans it. For our body, it, too, that the "spring-cleaning" for your home. Poorly ventilated rooms and stuffy room always smells impurity. Also our body. Only proper breathing provides good ventilation and cleanliness. It is recognized that smoking is prohibited in gastric ulcer and 12 duodenal ulcer, that it prevents normal digestion, narrows blood vessels, speeds up the rhythm of the heart, raises the pressure.. Enhanced proliferation of smoking cause lung cancer .. During the period 1920-1948 he was. Mortality from lung cancer has increased in the U.S. with 1,1% to 11,3 per 100000 in 1938-1948 - has increased by 144%. 24 thousand people per year (19 and 5 tys.muzhchin tys.zhenschin) die from cancer of respiratory organs. But this does not stop smokers. And I'm not trying to force them to quit. Rather I suggest that you immediately begin breathing exercises and do them several times a day. By doing this you will ventilate the lungs and greatly reduce the harm from smoking. For each cigarette neutralizes or absorbs 25 mg. Vitamin C in the body. 

Take care of the body as a machine that will give you a hassle if oxygen can not pass freely through the motor. The same happens with the body. Poorly ventilated, it loses its resilience and is more susceptible to disease. Man is likened to a candle under the hood: it burns dimly. The slightest draft of air or temperature change leads to a cold. Appears susceptible to any infection. Do you suffer from arthritis and indigestion? At 40 years of her eyes. After 50 you are falling hair and teeth. Even before 60 years of age you're old, wrinkly, and lethargic. You have an old ruin in the years when your experience has been to make you useful and active member of society. 

We are paying dearly for the fact that we forget that we - the organizers, an organic part of nature. Despite technological advances, we are not machines. And to maintain physical and mental activity, we must again learn to live and start with the most important - with proper breathing. While we breathe all the time, hardly one in ten knows how to breathe deeply. This is not to draw the air with noise and puffing, blowing it. Even physical education instructors are doctors, nurses, singers are struck with a demonstration of deep yoga breathing. This is a special way of breathing fully, unlike any other. When it comes complete filling and complete emptying of the lungs, this is the "deep rhythmic breathing, taking place in accordance with its own pulse of every person. It combines deep breathing with each yoga exercises and asanas, and can be performed separately as a breather. Open powerful influence breathing, yoga breaths to prepare a detailed system of all that ever existed. 

It begins with a simple heals a deep breath and, ends with a complex type of breathing (pranayama), intended to awaken the forces dormant in the body. 

Prana - means breath, the absolute energy, and the pit - delay, pause. It consists pranayama - special ways of breaths, and exhalations of breath. 

In accordance with the teachings of Yoga Pranayama - a cosmic life energy, vital element that exists in the atmosphere in the form of fluids. It is contained in the sun, in water and in food. It manifests itself in any real life from bacteria to man and from minerals to plants. 

The existence of this powerful life force was known not only to yogis, but the ancient occult schools of Egypt, Greece, Tibet and China. Even the Bible ("Exodus") refers to a mysterious energy ("Tzu"). "Breath or Spirit - is life." 

Yoga claim that their breathing exercises, breath control, can increase the circulation of Prana in the human body, and the concentration of prana is extremely enhanced, if during the process of respiration comes to help the brain. 

Prana accumulated surplus in the solar plexus, which is like a battery energy of our body. 

Western science at first very skeptical about the doctrine of Prana, because it was impossible to record any instruments, so it was discarded as a non-existent. But gradually there came the change, and now Prana is often mentioned in occult literature. 

The air, saturated with the law - a life force, and a deep breath - the bridge between the atmosphere and Prana organism. Here, oxygen is more powerful impact on the hungry fibers and cells, rejuvenating the whole body. In breathing, as well as throughout the rest - it is important not only what we do, but how we do it ... The difference between breathing and breathing oxygen from the pillow - the same as between food and artificial diet. The first lesson and the cornerstone of yoga - is a lesson of deep rhythmical breathing. It nourishes and purifies the body and helps to create resistance against disease. It affects the brain, calms the emotions and nerves. Emotional balance, a good memory, clear head - this is the inevitable outcome of mastering a deep breath. It supports the health; nourish the weakened tissue, glands and organs wasted, helping to destroy the waste and excess fat from the total. 

Yoga believes that the deep, rhythmic breathing includes rights in general "rhythm of the universe." And it is not easy phraseology of the East. There is a deep meaning. 

Every living thing has a rhythm and moving - planets, stars, earth, sea, any insect, animal and man. To live and operate in harmony can only be as long as we maintain our individual rhythm. Coming out of it, we lose balance easily subjected to stimulation, sverhnapryazheniyu and neurosis, which can lead to a nervous breakdown and mental illness. 

In large cities the rhythm of the sensitive organism is often violated excessively fast tempo of life, jerks and irritating effect of opposing influences. Sometimes the rhythm of one individual powerful enough to have a bad or good influence on a group of people, society and even the entire nation. 

It was many years ago, yoga with rhythmic breathing learned to manage their own rhythm and resist influences that might break it. 

When you take a deep breath, you have to imagine that along with the air absorbs all those qualities and elements that you need, such as: health, strength, confidence, love, peace of mind and so on. Exhale; think about what you throw away unwanted quality - illness, fear, fatigue, hatred, anxiety, etc. If you regularly do so, within a few months, you'll see that it works, although it seems that it is too easy. But whether you do it? Or you wait, that will do the someone else that, alas, is impossible. 

Control of breathing in some degree gives power over mind and senses. Especially great spiritualistic value of deep breathing. The state of enlightenment, which is achieved through concentration, belongs to secret, esoteric teachings of yoga. 

Deep breathing should always be carried in a well ventilated room or an open window when it's not very cold. Do not do it on full stomach. Belts, bras, tight dresses should be removed. Ideal position for a deep breath - this is the lotus posture, if it suits you. Most of it is initially difficult. I could not accept it. Then sit on the carpet, his legs crossed like a tailor, or a chair, resting his hands on his lap. The back and pozvopochkik should be perfectly straight. It is very important. Incidentally, this is correct and poor posture. If you can not sit up straight, then the better stand. If you are chained to the bed, lie stretched out. 

Now start breathing, closing your mouth and gently squeezing the throat and make slow breaths. You will hear a quiet hissing sound coming from the back of the throat. This is a sign that - you breathe correctly. Do not push on his chest; do not let the chest rise during inspiration, and force the chest handed out to the sides. Now slowly exhale to the same hissing sound, compressing the chest. 

You just took a deep breath. Could you define whether you are on the upper sky and on the back of the throat pressure inhalation and exhalation? If yes, then everything is fine. Nostrils sniffed the air (as if sniffing) is wrong, a sign of correctness is a hissing sound. If the pharynx is compressed excessively, then the weak hiss becomes pohrapyvanie. This is also true, as overstrain throat. 

Now repeat the breath, breathing three times, and, sighing. For the first time no longer needed. Later in the day and evening, you can repeat the exercise. But first, do not make more than 4 breaths at a time. 

To set the rhythm of breath, count your pulse: 1,2,3,4 ... 1,3,3,4 ... - Several times. Then polovite hands on his knees and do deep breathing, mentally counting the four pulse beats in inspiration and 4 - on the exhale. Account must not interfere with the beat, respiration: it should be smooth, not jerky, in time to the account. Breathe in breathe, concentrate attention on fresh air, full of oxygen. Mentally see as oxygen fills your lungs, if you are in the body weakness; mentally direct the flow of oxygen there. Approximately a month inhale and exhale for 4 stroke rate. Until you learn how to breathe smoothly, without any effort, do not add expense. It'll pass, maybe more than a month before you add time to exit inhalation and exhalation. Take your time.  

In the first week do not make more than 4 breaths at a time, add 2 or three breathing exercises. The second week do 5 breaths and so each week adding one breathe, until you reach 60. This is the number of sections to 15 breaths 4 times a day, or 20, in the morning, day and evening. You can do twice a day. 

If you're doing the right thing deep breath, then very soon notice a marked improvement of his health. I have already said that this deep rhythmic breathing is an exercise. Do not try all the time to breathe this way. However, your breathing will automatically improve. And at night, you dream about and begin to breathe deeply. In the morning, as soon as you get up, just go to the open window, and do those few deep breaths. Likewise, Walk in the evening before bedtime. It is important that sleeping badly ventilated at night because at night we always lie and breathe deeply. Do not forget the ones that our bodies are breathing pores of the skin. Therefore, I advise you to sleep without pajamas and nightgown. Leather will always be fresh, supple and young. Start the summer and winter, add extra blankets. Do not coddle children; teach them to sleep without anything. And children and adults benefit such air baths. If the weather and conditions do not allow taking them on the street, try to walk as much as possible naked in the room during the exercise, classes, reading, grooming, etc.