If you are a new mom-to-be and are excited about your pregnancy, here’s how you can ensure a happy pregnancy and safe delivery. Of course this is a time when you need to pay extra attention to your health, food and lifestyle. The 9 months of your pregnancy is when you can begin connecting with the baby growing inside your body. Take the time to listen to your body and be patient as you prepare for the myriad changes coming your way.

Adapting to Changing Needs

As the body begins to change to accommodate this new life, you can start to experience odd cravings, erratic sleep patterns, change in the taste buds and hormonal fluctuation. Understand that while this is an exciting time, it is also very challenging and stressful for the woman. Practice mindfulness through yoga, meditation and other holistic practices. This will allow you to enjoy this time as an expecting mother and improve your well-being. 

Yoga as Therapy

Take advantage of all the benefits that Yoga offers you during pregnancy. Prenatal yoga is an effective way for you to adjust to the physical and mental demands of pregnancy, labour, birth, and motherhood. Yoga targets all aspects of your being, whether it is physical, mental, emotional and spiritual. Just make sure that you practice under the guidance of an expert. Follow all the dos and don’ts taking all the necessary precautions. Yoga is a great way to relax as it helps you breathe and stay calm. Practise these simple asanas slowly with breath awareness for 15-30 seconds each repeating up to 3 sets. 

 Yoga Asanas

• Marjariasana

Urdhva Mukhi Marjari Asana

• Gently drop down on your knees, aligning palms with shoulders 
• Place your knees under the hips
• As you inhale, curve your spine and look up

Adho Mukhi Marjari Asana

• Exhale, curve your spine to form an arch of the back and allow your neck to drop down
• Focus your gaze towards your chest

• Vrikshasana

• Stand tall with your feet together
• Lift up and place your right foot on your left inner thigh
• Balance in this position and slowly bring your palms together in Pranam Mudra at your heart chakra
• Lift up your Pranam stretching your arms
• Focus at a point ahead 
• Repeat the same with the alternate leg

• Baddha Konasana

• Sit with your legs stretched forward
• Fold legs to bring the soles of your feet together
• Keep your feet comfortably away from the groin
• Gently try to push your knees down as you exhale

Kaliasana

Open your feet wide keeping your toes pointed at an outward angle  

• Bring your pelvis down into a deep, low squat
• Keep your back straight
• Lift your arms parallel to your shoulders
• Bend them at the elbow and open your palms up to the sky 

• Vajrasana - Thunderbolt pose

• 
  Drop down on your knees sitting back on your heels 

• Point your toes outward

• Place your palms on your knees facing upward in Prapthi Mudra

• Straighten your back and look forward

Meditation Techniques

Meditating on a regular basis can help you stay away from stress. Stress is dangerous as it can lead to complications in your pregnancy. Swaas Dhyan is a simple and effective meditation technique that helps you connect to your body and mind. Meditation has a positive influence on physical and mental health.  

Swaas Dhyan

Formation

Sit in a comfortable posture and form Prapthi Mudra with your palms. Observe the flow of your thoughts as you sit straighten and close your eyes. The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts. Focus on your breath entering and then leaving your nostrils as you inhale and exhale. 

Through the practice of Yoga you can lessen aches and pains in the body, and feel more energized. Pregnancy can be a healthy experience if the mother stays active and joyful. Improve both your physical and mental health with a regular yoga practice. This will reduce anxiety, give you better sleep and protect your immunity.

A TEDx speaker, an author, an internationally acclaimed spiritual Yoga master and visionary, Himalayan Siddha Akshar aims to guide people in living their best potential life through yoga and spirituality.