Sivananda Yoga Centre, Gurgaon
Prenatal Yoga for a Healthy Pregnancy
IMPORTANT ADVISORY
Please consult a Certified Medical Practitioner/Doctor before starting any yoga.
The prenatal yoga practice suggested in the video is meant ONLY for women in their “second semester and beyond”. It is not for women in first trimester.
This video is only a companion, and aid for your practice. The practices suggested should be learnt first under supervision of a qualified yoga teacher, and only then practiced with the help of this video.
Please do not overstretch the body, especially the abdomen. Listen to the body and do everything in a gentle way.
We have a wonderful programme of teaching yoga during pregnancy. The practice benefits both the mother and the child. Deep breathing exercises, stretching and relaxation gives an all-round workout to the body and mind, helping not only in a healthy pregnancy, but also a safe delivery. The yoga treated new born acquires yogic samskaras of peacefulness, cooperation, cheerfulness, good health and energy. Come, try some yoga. create a wonderful, peaceful, healthy planet!
Our programme of 10 classes trains you in the five principles of good exercise, proper breathing, effective relaxation, a healthy diet and positive thinking and meditation.
Thereafter you can practice on your own.
https://www.yogashowstheway.com/yoga-during-preganancy
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oh please lie down and relax on your left side in baby krishna pose using the cushion cushion under your head other cushion in between your knees and relax relax the body relax the mind mentally scan the body from your toes to your head looking for any hidden tension and now slowly focus on those parts and relax start relaxing the toes relax your feet your ankles relax your knees and your thighs relax your hips and the hip joints relax your back your shoulders and the arms palms and the fingers relax the abdomen relax the chest relax your baby relax the face and the facial muscles relax the mind as you inhale watch your abdomen rise connecting your breath with your baby as you exhale watch your abdomen go back towards the spine sending deep long nourishing breaths to yourself and to your baby [Music] enjoy the feeling of rest keep watching your breath and keep relaxing oh stretch your arms behind the head stretch your body stretch straight stretch stretch exhale release start the one side now sit up sit in comfortable cross leg position place your right hand on your heart left hand on your abdomen connecting yourself with your baby let's chant home together [Music] oh place your hands back on your knee in chin mudra let's start with the short breath [Music] shanti [Music] welcome to the prenatal class we'll start as usual with deep breathing practice so that you and your baby are able to breathe well check your posture sit tall and straight hands remain in chin mudra as you inhale take a long deep comfortable breath as you exhale relax inhale deeply exhale now i'm going to add count to your breath the exhalation will gradually increase inhale on one on two on three on four exhale on one home two on three on four inhale on one on two on three on four exhale on one on two on three on four on five inhale on one on two on three on four exhale on one on two on three on four round five inhale on one on two on three and four exhale on one on two on three on four on five on six inhale on one on two on three on four exhale on one on two on three and four on five on six inhale on one arm two on three on four exhale on one on two on three and four on five on 6 ohm 7 inhale on 1 on 2 on 3 on 4 exhale on 1 on 2 on 3 on 4 on 5 on 6 on 7 inhale on 1 home two on three on four exhale on one on two on three on four on five on six on seven on it inhale long one on two on three on four exhale on one knee two and three and four on five on six from seven on eight inhale a long deep comfortable breath exhale a longer and deeper breath inhaling fresh energy fresh prana exhaling all the toxins and tensions from the body now breathing on your own inhaling to the count of four exhaling to the count of feet breathing in plenty of oxygen for yourself and for your baby very good now breathe normally observe your breath your breathing has become comfortable now slowly stretch your legs forward shake out your legs releasing any tension that you feel in your legs take the length of the mat bring your feet in front of you flex your toes in point them away flex the toes point them away flex the toes point them away one more time flex point bring your feet together let's do some ankle rotation rotate from left to right a couple of times and right to left a couple of times now re-cross your legs getting ready for alternate nostril breathing left hand remains in chin mudra right hand is in vishnu mudra first two fingers at the base of the thumb keeping your back straight inhale deeply exhale completely now inhale deeply place the right thumb on the right nostril beginning on the left inhale um one on two on three um four close the nostril exhale from the right on one arm two on three on four inhale right on one arm two on three um four close the right nostril exhale left arm one on two on three on four inhale left arm one arm two on three on four exhale right on one on two on three on four on five inhale right on one on two on three unforeclosed exhale left on one on two on three and four on five inhale left arm one number two one three and four close exhale right of one number two on three and 4 on 5 on 6. inhale right on 1 on 2 on 3 on 4 close exhale left on 1 on 2 on 3 and 4 on 5 on 6 inhale left arm 1 on two on three on four close exhale right on one number two on three and four on five on six ohm seven inhale right on one number two one three and four close exhale left arm one arm two on three and four on five ohm six on seven inhale left arm one number two one three on four close exhale right on one number two one three on four on five on six some seven a mate inhale right on one number two one three on four close exhale left arm one on two and three and four on five on six on seven a minute inhale left arm one number two one three on 4 close exhale right on 1 num 2 on 3 and 4 on 5 on 6 on 7 on mid inhale right on 1 on 2 on 3 on 4 close exhale for the last time on the left one on two one three one four on five on six on seven arm eight place your hand back on your knee sit quietly for a moment observe your breath observe both the nostrils opening up feel a calmness in your breath feel a steadiness in your breath and now slowly stretch your legs forward and lie down on your left side in baby krishna pose using the cushions and relax relax the body relax the mind oh stretch your arms behind the head stretch your body stretch stretch stretch exhale release turn to one side and now stand up for sun salutations surya namaskar come on top of the mat remember it's a modified version of surah number scar first two rounds we'll take it easy let the body open up ready for the first round beginning on the right side inhale and as you exhale bring your palms together hands in prayer position inhale slowly stretch your arms up gently and arch little exhale slowly bend forward and down bend your knees as you come down no pressure on the baby inhale right leg all the way back right knee is down right toe is out you're looking up retail left leg back body is in a push-up position feet are comfortably apart exhale bring your knees down make room for your baby chest is down forehead is down arms are stretched forward inhale come up on all the fours look up curving the spine exhale tuck your toes and press your heels down inverted v inhale right leg forward left knee down left out look up exhale left leg forward inhale stretch both the arms up and arch your back exhale release do what you can listen to your body don't over stretch left side inhale and as you exhale bring your palms together inhale stretch both the arms up notch your back exhale forward and down bend your knees inhale left leg back retain right leg back exhale bring your knees down chest down child pose inhale come up on all the force looking up curving the spine exhale tuck your toes and press your heels down inwardly inhale left leg forward right knee down right toes out you're looking up exhale right leg forward inhale stretch the arms up gently and arch your back exhale release second round still going slow inhale and as you exhale bring your palms together inhale stretch the arms up and at your back exhale forward and down bend your knees inhale right leg back retain left leg back exhale knees chest forehead down inhale come up on all the fores looking up exhale tuck your toes and press your heels down inverted v inhale right leg forward exhale left leg forward inhale stretch your arms up a notch back exhale release very good left side inhale and as you exhale palms together inhale stretch the arms up a notch the back exhale forward and down knees are bent inhale left leg back re-chain right leg back exhale knees chest forehead down inhale come up on all the fours look up exhale tuck your toes press your heels down inverted v inhale left leg forward right knee down exhale right leg forward stretch up and arch the back exhale release third round inhale and as you exhale palms together inhale stretch your arms up and arch the back exhale forward and down knees are bent inhale right leg back retain left leg back exhale knees chest forward down inhale come up on all the fores look up exhale tuck your toes press your heels down inverted inhale right leg forward exhale left leg forward inhale stretch up an arch the back exhale release left side inhale and as you exhale palms together inhale stretch the arms up an arch the back exhale forward and down inhale left leg back retain right leg back exhale knees chest forehead down inhale come up on all the fores look up exhale tuck your toes press your heels down inwardly inhale left leg forward exhale right leg forward inhale stretch the arms up and arch the back exhale release let's take a breather three rounds are over take a few deep long breaths bringing fresh energy now your body is opened up you can do a little more stretching now ready for the fourth round inhale and as you exhale palms together inhale stretch your arms up a notch the back exhale forward and down palms on the floor inhale right leg back retain left leg back exhale knees chest forehead down inhale come up on all the fours look up exhale tuck your toes inward it be inhale right leg forward exhale left leg forward inhale stretch up an arch to the back exhale release coordinate your breath with your movements left side inhale and as you exhale palms together inhale stretch the arms up a notch exhale forward and down knees are bent inhale left leg back retain right leg back exhale knees down chest down forehead down inhale come up on all the fours look up exhale tuck your toes inverted v inhale left leg forward right knee down exhale the other leg forward inhale [Music] exhale fifth round inhale and as you exhale palms together inhale stretch the arms up a notch the back exhale forward and down knees are bent inhale right leg back retain left leg back exhale knees chest forehead down inhale come up on all the four look up exhale tuck your toes inward and be inhale right leg forward exhale left leg forward inhale [Music] exhale left side inhale and as you exhale palms together inhale stretch up and arch the back exhale forward and down inhale left leg back retain right leg back exhale knees down chest down child pose inhale come up on all the fours exhale tuck your toes inverted we inhale left leg forward exhale right leg forward inhale exhale last round inhale and as you exhale palms together inhale stretch the arms up a notch to the back exhale forward and down knees are bent inhale right leg back retain left leg back exhale knees chest forehead down inhale come up on all the fours exhale inverted v inhale right leg forward exhale lift inhale exhale left side inhale and exhale palms together inhale stretch the arms up a notch exhale forward and down inhale left leg back retain right leg back exhale knees chest forward down inhale come open all the fores look up exhale inverted v inhale left leg forward exhale right leg forward inhale exhale wonderful now please lie down and relax on your left side once again in baby krishna both using the cushions we ask you to lie down on the left side as the weight of the uterus once you're pregnant is on the right side if you lie down on the left side it releases the pressure and it makes you feel comfortable you're able to breathe well and the oxygen doesn't get affected keep your exhalation long and deep your breath come back to normal keep watching your breath oh stretch your arms stretch your legs stretch your body stretch stretch stretch exhale release keep on lying down on your side just remove your cushions we'll do some leg raising exercises place your left hand under your head right hand in front of you toes are pointing in towards you as you inhale bring your right leg up do as much as you comfortably can don't over stretch exhale slowly come down inhale right leg up knee straight toe inhale towards the ceiling exhale down inhale right leg up exhale down now point your toes away from the body inhale the right leg up exhale down inhale up exhale down inhale up exhale down bend your knees heels closer towards your hips knee raises now to open up the pelvic area as you inhale bring your top knee up foot is off the ground exhale down inhale knee up opening up the pelvic joints exhale down one more time inhale knee up exhale down relax for a moment on your arm leg raises are very good it helps you avoid the leg cramps and makes your leg muscles and calves strong oh stretch the arms behind the head stretch stretch stretch exhale release slide down on your right side now let's do the other side right hand under your head legs straight left hand in front of you to support you toes are pointing in knee straight as you inhale bring your top leg up exhale down inhale the leg up exhale down inhale up knee straight toe in exhale down inhale up exhale down wonderful toes away from the body inhale the leg up exhale down inhale up exhale down inhale up exhale down bend your knees heels closer towards the hips inhale top knee up exhale down inhale up exhale down last time inhale up exhale down relax for a moment on your arm oh stretch the arms behind the head stretch your body stretch stretch stretch exhale release lie down on your back let's do the happy baby pose anybody with low placenta or baby with breach position has to avoid this posture everybody else please bring your knees up catch hold of the toes from instep the knee and the ankle should be in straight line and now press the knees outside the body anand working on opening up the pelvic area preparing the body for the birthing process it's an excellent posture during labor that's how the doctor is going to put you in so it's a good idea to get used to this posture remember your comfort is more important if you feel any kind of over stretching please avoid the stretch breathe breathe and breathe exhale slowly come down lie down on your left side for a moment lie down on your left side too much lying down on the back is not recommended there is a wind called winner cover get that gets compressed due to the weight of the uterus in pregnancy and it affects the oxygen supply to the baby so make sure you don't lie down too much on the back keep on shifting your side now lie down on your back once again bend your knees we'll do some pelvic floor exercises knees are comfortably apart hands are on the mat chin tucked in as you inhale push your hips up chest up exhale slowly come down wonderful posture for the back inhale hips up chest up breathe well exhale down try and not catch hold of the ankles the hands are just simply there now we'll do some kegel exercises to strengthen the pelvic floor muscles as you come up as you inhale hips up chest up squeeze the vaginal muscles tight and breathe exhale slowly come down inhale hips up squeeze the muscles tight remember to breathe no holding of breath exhale down relax for a moment now when you come up you squeeze the anal muscles tight inhale hips up squeeze the anal muscles tight and breathe exhale down inhale hips up chest up anal muscles tight and breathe exhale down relax for a moment once again now when you come up you have to squeeze both sets of muscles tight and breathe inhale hips up chest up vaginal muscles tight anal muscles tight and breathe exhale down one last time inhale hips up chest up squeeze both sets of muscles tight breathe exhale down wonderful again lie down on your left side relax the body relax the mind oh stretch your arms stretch your legs stretch your body straight stretch stretch exhale release slowly sit up for the butterfly hip opening exercises bring the soles of your feet together keep your back straight catch hold of your big toes and start flapping your knees wonderful to open up the knee joints hip joints pelvic area opening up the groin breathe and flap flap and breathe give a smile now stop flapping bend your elbows dig them into their thighs and just bring your body forward again opening up the pelvic area making the body ready for the baby inhale slowly come up now bring your legs wide apart as much as you comfortably can without bending the knees remember not to over stretch point the toes in towards your face stretch both the arms up lengthen the arms lengthening the spine and as you exhale come forward and down do what you can if you're not able to put your hands in front of you you can place them even on your thigh or your calf whatever works for you feel the stretch in your inner thigh muscles feel the stretch in your hamstring your calf if you're comfortable tiptoe your hands away from the body giving yourself a further stretch inhale stretch both the arms up exhale drop your hands behind you take the length of the mat let's do the counter stretch inhale push your hips up chest up reverse table top position breathe breathe exhale slowly come down turn over and be in the child pose make room for your baby bring your knees comfortably apart stretch the arms forward there should be no discomfort on the abdomen area relax the arms relax the shoulders that's how your baby is in the womb so it's a wonderful posture to relax oh slowly come up on all the force let's prepare for the cat and the cow pole the marjorie asana hands under the shoulders the hip and the knee are in line keep your knees comfortably apart and the toes are pointing out now look up feel the curve in your spine as you look up and as you exhale bring your chin to the chest hunch your back like a cow very good inhale look up curving the spine like a cat wonderful posture for the back exhale chin to the chest hunch your back now inhale slowly bring your right arm also up just right down look up exhale chin to the chest hunch your back inhale left arm up look up exhale chin to the chest one more time inhale right arm up look up exhale down inhale left arm up exhale down now inhale right arm up left leg up balance yourself be careful exhale down inhale left arm and right leg up exhale down one more time inhale right arm up left leg up exhale down inhale left arm and right leg up exhale down be in the child pose make room for your baby cat and the cow poses is an excellent pose because the baby gets a lot of room if the baby is in a breech position it gets a lot of room to rotate oh come back on all the fours we'll do the sideways knee raises hands under the shoulders once again knees are apart as you inhale bring your right knee up sideways look at your knee exhale down inhale left knee up look at your knee opening up the pelvic area once again exhale down inhale right knee up sideways exhale down inhale left knee up exhale down child pose once again relax and breathe breathe and relax slowly sit up sit in a comfortable cross leg position let's do the sitting spinal twist right hand behind you close to the spine left arm up place it on the right knee look over your right shoulder make sure you're not leaning on the hand behind you twist the body a little bit more breathe a little bit more to remove all the toxins from your spine inhale stretch the arm up exhale release let's try the other side left hand behind you right arm up place it on the left knee look over your left shoulder again check that you're not leaning on the hand behind you keeping the weight on your hips and the buttocks just a little bit more breathe a bit more inhale stretch the arm up exhale release ready for the squat again those who are in baby is in a breach position or if you have low placenta please avoid squatting otherwise squatting or the mullahsan is an excellent way to promote natural delivery make sure you're breathing your elbows are digging into your thighs long breaths deep breaths look ahead of you very strong posture very helpful in labor do according to your own capabilities if you feel any kind of a discomfort you can get up oh slowly come up let's practice the tree rikshasana keep your feet slightly apart bend your right foot on your left thigh or your left calf or your left ankle whatever works for you hands in prayer position first find your balance and then slowly stretch the arm up if it's difficult for you to balance yourself you can use a wall breathe and hold hold and breathe concentrate it's okay steady body steady mind steady baby exhale release let's try the other side bend your left foot on your right thigh or a calf avoid putting the foot on the knee either above the knee or below the knee you can place it on the calf that's okay balancing poses are very good for concentration and for mental strength breathe and hold beautiful trees ready to play the fruit or a flower exhale release wonderful come on top of the mat let's practice the standing forward bend feet apart stretch both the arms up lengthening the arms lengthening the spine as you exhale come forward make a table top of your back and then now bend your knees as you come down again no pressure on the baby this time it's not squatting hips are up head is down you're getting the benefit as the head is lower than your heart you're getting fresh blood supply fresh oxygen breathe inhale stretch the arms forward first lengthen the arms lengthen the spine exhale release bring your feet slightly closer count to stretch hands on your lower back push the hips forward drop your head behind exhale release take the length of the mat let's do the warrior keep your feet at least three feet apart point your right toe out stretch the arms go down on your right knee look at your right hand stretch it towards the wall in front of you see that your knee is not ahead of the ankle feel the stretch in your inner thigh muscles opening up the hip area getting the body ready for the baby see if we can go down a little bit more inhale and as you exhale release right to end left or out stretch the arms once again go down on your left knee look at your left hand stretch it towards the other side of the wall both the arms are in line perfect warriors carrying the baby um slowly release bring your feet slightly closer walk yourself closer feet are pointing forward doing the triangle now trikonasana stretch the left arm up in line with your left ear and slowly go down towards the right side sliding the right hand down on your leg make sure you're not leaning on the hand the hand is lightly placed either look up or look straight ahead don't let the head hang loose breathe feel the lateral stretch in your spine lengthening strengthening the spine inhale slowly come up exhale release let's try the other side right arm up in line with your right ear keeping it in line and slowly bend to the towards the other side keep breathing inhale slowly come up exhale release bring your feet slightly closer let's finish off with tadasana the mountain pose interlock your hands in front of you stretch the arms up come up on your toes stretch breathe open your fingers wide stretch them wide look up at the ceiling you're reaching the ceiling with your fingertips less stretch stretch and release time for final relaxation lie down on your left side once again using your cushions relax the body slow down the thoughts calm down the feelings mentally repeat after me instructing your body parts to relax completely time to absorb all the benefits of your practice giving long deep nourishing breaths to your baby sit yourself i'm relaxing my toes my feet and my ankle [Music] my toes feet and ankle are relaxed i'm relaxing my knees and my thighs my knees and my thighs are [Music] relaxed i'm relaxing my hips and the hip joints the hips and the hip joints are relaxed i'm relaxing my back my lower back middle back and the upper back is relaxed i'm relaxing the shoulders my arms my palms and the fingers are relaxed i'm relaxing the abdomen i'm relaxing the chest my abdomen and the chest are relaxed i'm relaxing my baby and my baby is completely [Music] relaxed i'm relaxing my neck i'm relaxing the throat my neck and the throat are relaxed i'm relaxing the face and the facial muscles my eyes my nose my lips my cheeks my chin are relaxed i'm relaxing my mind i'm relaxing the internal organs my mind and internal organs are relaxed my heart my lungs my kidneys and my brain are very relaxed my body my mind and my baby are ray relaxed relax i feel a wave of relaxation entering my toes and spreading throughout the body and i'm totally and completely [Music] [Music] relaxed relaxed relaxed sri grise [Music] foreign [Music] [Music] [Music] um you you you slowly awaken the body move your fingers your hands your toes and your feet take a deep breath inhale stretch the arms behind the head stretch your body stretch stretch stretch exhale release turn to one side and now sit up sit in comfortable cross leg position has remained in chin mudra on your knees sit quietly for a moment enjoying some peaceful vibrations in your body enjoy the connection with your baby giving long deep calming breaths to the baby now let's jan dom together [Music] [Music] [Music] [Music] [Music] [Music] thank you very much
#Prenatal #Yoga #Healthy #Pregnancy
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Thank you so much for the wonderful class 🙏. I am doing it in my third trimester and feeling really good after every day of doing this practice. 🙏🙏
Thank you so much 🥰
Namastey, can you plz let me know which of your videos is best for me since i had a c-section 7 months ago n I wanna lose weight without affecting my milk supply.
Thank you in advance!!
Been doing this almost every other during my second trimester. Will continue in y third also. Thank you for posting. Hari om.
Hello, i have been practising your classes for months now and they are lovely, very inspiring and also energising. I am in my first trimester of pregnancy, and I don’t find a class appropriate for this phase of pregnancy. Could you create one please because the authentic breathing exercises are not recommended and also some postures are more challenging. Thank you!
Voice is not audible… Head phone lga kr yoga kese kre
Please improve your audio quality…
As m doing this yoga from 16 weeks can I do it daily for 9months?
nice n simple yoga exercises .I like it
What is the title of this beautiful song/mantra during relaxation?Thank you!:)