We all know that pregnancy is a physical as well as mental experience.
Women naturally become more in tune and aware with the many daily changes going on in their bodies and at times need help to adapt to these changes.
That, my friends, is where Yoga comes in.

Yoga exercises can increase flexibility, strength, circulation and balance.
For pregnant women, a regular Yoga practice helps to reduce swelling, back and leg pains and insomnia.

Yoga, which means union of mind and body, makes people look within themselves and understand the body mechanism. A pregnant woman who does not know the mechanics of labour will be tense and frightened during the period, which only increases the pain

However, Yoga must be practised very carefully among pregnant women, as improper exercises will bring negative effect on both moms and babies. Here are some tips for pre-natal pregnancy Yoga practise:

-General Yoga Practice may be used for the first 2 months. However, check with your doctor and do seek the advice of experienced Yoga teachers. With proper guidance, you can practice some yoga right into labor

. Moderate exercises should necessarily be practiced daily at any time of the day any number of times with an aim to strengthen mainly the limbs, abdomen and back. The asanas given below will exercise the internal organs also:

Vajrasana: Sit with knees folded and place the hips on the heels. Maintain a straight back. Relax the hands on knees.

Padmasana: This is also called the Lotuspose. Sit straight-backed with legs outstretched in front. Place the right foot on the upper thigh (nearly touching the stomach) and the left foot on the right thigh. Sit in this position for about 3-5mins.

Sukhasana: This is a simple squat on the floor. This asana not only straightens the back but is also an ideal preventive against menstrual disorders in the pre-pregnancy and post-delivery periods.

Shavasana: Also called the Corpse pose, you have to lie on the back and spread the hands and legs like a corpse. Keep the neck in a comfortable position. Breathe normally and concentrate on each part of your body starting from the toes upward.

Always end your exercising session with this asana to relax the body. Relaxation means undoing tensed muscles and therefore it is synonymous to reduction of pain.

-Breathing exercises are beneficial if done twice a day. The breathing exercises provide more oxygen and energy both to the mother and the child.

Some yoga poses that can help a pregnant women dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Pregnant women should pay attention not to overstretch the body - the ligaments around the joints become loose and soft during pregnancy. The abdomen should stay relaxed at all times. Difficult and poses that put pressure on the abdomen and other should NOT be done during advance stages of Pregnancy.

-On the diet front, spices, salts, sweets and fat should be drastically reduced.
Now is the time to look more into mucus poor or mucus less foods such as raw and properly cooked fruits, roots and vegetables.

It is essential not to be tense at all, to be happy and relaxed. If all these tips are borne in mind and followed, you can get set for a smooth and normal delivery with a little help from Yoga.

In Friendship,

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There are many types of yoga, some with more emphasis on the physical part of the practice and some with a more spiritual approach, some that will make you sweat and some where you’d spend half a class holding the same posture.

There is a type of yoga for anyone!

When choosing a class that’s right for you, you have to consider your personal preferences. It’s perfectly normal to try out a few yoga methods, until you find the system that you feel the most comfortable with.

Ashtanga is a very physically challenging practice, that is based on ethical principles.

Hatha yoga is a classical practice that is a little slower-paced, with more emphasis on held postures. It is well suited for seniors or for people who’d like a more relaxed class, with an emphasis on flexibility.

The popular Sivananda yoga system is derived from the classical hatha.

Iyengar yoga stresses precision and uses a lot of props in class. It’s excellent for people with injuries.

Bikram is hatha yoga, practiced in a heated room. Every Bikram class features the same sequence of poses (every pose held twice) and doesn’t include chanting om, which probably won’t be the most satisfying experience for those who are spiritually inclined. Excellent, if you love to sweat!

Vinyasa yoga class consists of multiple poses, connected by breath. This type of a flowing class is very energizing and physically challenging, so A-type personalities would probably find it the most attractive. The now popular OM and Jivamukti yoga methods feature a hatha-based vinyasa.

Anastasia Dorohova is a fully certified and registered yoga teacher, teaching private and corporate vinyasa yoga classes in New York. http://www.steadybliss.com for more

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Chair Yoga has become more popular in senior centers, but can also be found in nursing homes, physical rehabilitation units, adult day care centers, and some Yoga studios. However, the vast majority of us will attend a Chair Yoga class in a senior center.

You should consult your family physician and get the “go ahead,” before starting any exercise program. If possible, visit, or call the senior center, to find out about their policies and general guidelines. When it is your first class, it is a good idea to get into the front row, so you can clearly see and hear your Yoga teacher.

When you need extra advice, or have a particular health condition, you should talk to your teacher before, or after, the class. Your Yoga teacher will give advice and show modifications, throughout the class, but when you have questions that concern your safety and health, you should ask right away. This is not something that should be put on the “back burner.”

Within the senior center staff structure, there are volunteers, paid staff, and management. They are all extremely helpful. Seek help and you will find an abundance of it. If the business world ran like this, we would all be happy customers.

You don’t have to bring any special equipment to a Chair Yoga class. Most senior centers have more than enough chairs to accommodate everyone. Some Chair Yoga classes do use mats, as well as chairs, but this is more the exception than the rule. If the center uses mats, in part of the class, you will have to take your shoes off.

Most senior centers have hard floors with tile over cement. In this case, you should wear good sneakers, tennis shoes, or aerobic shoes. This will allow your shoes to grip the floor, to prevent potential slipping accidents. It also gives your feet and joints some cushion from the hard surface.

There is no need to buy special clothes. You should wear comfortable clothing that does not restrict your movement. Don’t wear anything tight around the waist. This will bother your stomach during some of the bending or twisting movements.

You should never push or strain into a Yoga posture. This can cause a variety of injuries from very slight to serious. Therefore, stay in the “comfort zone.” No one really knows how your body feels, except you.

If the class is large, it will be held in a large room, like a dining hall. Expect some distractions, with people coming, and going, from different activities, within the senior center. This is not ideal for meditation, but the physical rewards, and new friends you gain, will make up for it.

Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html

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