Pregnancy is a beautiful phase of life, a new soul comes into your own womb. And you bring it into this World. Women are the ones who experience it. While a new life is growing inside you, it is important to prepare your body, mind, and soul for motherhood through yoga. There is a great importance of yoga during pregnancy.

Yoga during pregnancy

Approximately these 275 days, a woman needs all that care, comfort, and support (CCS). Fleeting through various phases and changes – physically and physiologically. This journey begins when that one thought comes to the couple’s mind to have a Baby. Stress imprisoning couples with a lot of worries and fears as pregnancy is accompanied by various physical and psychological demands.  

The wonderful science of yoga can be directed at expectant mothers and their unborn. Yoga has empowered all those tools to prepare a woman for her upcoming role as a Mother. This tool lifts you up with profuse stamina and allows you to use your energy wisely along with the growing life inside you. From managing stress to relieving pain, yoga and meditation are revered by many for their benefits.

Couple Yoga

Pregnancy revolves around logistics, planning, worrying, and strategizing. The endless to-do lists of regular life with the added projects of preparing for a baby. Practicing couple yoga before and during pregnancy is a way to slow down and honor this huge shift in life  Prenatal partner yoga classes involve true partner poses – where couples are doing the same pose together or alternating in supporting each other.

Yoga can help with increased body awareness – for both mom and partner. Labor is hard work, and all moms need support! It can be a chance for you and your partner to work together as you might in labor. Couples should be guided in the gentle practice of yoga postures. Postures that are beneficial during pregnancy, with an emphasis on working in pairs. Learn relaxation, breathing, movements, positions, and massage for pregnancy, and for use in labor. The best part is to enjoy bonding meditation with your baby.

Ayurveda

Ayurveda, sister of yoga has also mentioned care (physical body, Mental Body, diet, dincharya, ritucharya, ahar, vihar, achar, and vichar, etc) during pregnancy of the mother and baby. 

The Ayurveda Department of Kashi Hindu University has taken a unique initiative i.e., Garbha Sanskar Therapy. Spiritual music therapy, Veda therapy, meditation therapy, and worship therapy will nurture pregnant women. 

Garbhsanskar is extremely important in the present generation. The word “Garbha” is a Sanskrit word that means “fetus in the Womb” and the word “Sanskar” means “education of the mind”. The knowledge of Garbh Sanskar dates back to ancient scriptures, and it is included in the Ayurveda. The practice has been a part of Hindu tradition since time immemorial – it is evidenced by stories of how Garbh Sanskar had a very positive effect on mythological characters like Abhimanyu and Prahlad, who were enlightened in their mothers’ wombs.

Modern studies have proved that a fetus can respond to external stimuli. In fact, the hormonal secretions activated by the mother’s thoughts can also impact the baby in her womb. Garbh Sanskar covers pre-pregnancy, pregnancy as well as the breastfeeding phase, guiding parents until the child is about 2 years old.

It’s all about the mother maintaining a sound state of mind, not only mentally, but physically, emotionally, and spiritually. Ayurvedic Garbh Sanskar suggests certain guidelines that pregnant women can keep in mind for themselves and the unborn baby. Garbh Sanskar helps develop that eternal bond between the mother and her unborn child.

Ayurvedic Garbha Sanskar suggests certain guidelines that a woman can keep in mind during pre-pregnancy, pregnancy, and post-pregnancy duration. These include:

Proper Nutrition through Healthy eating habits: A balanced diet full of vitamins and minerals is recommended for this. Yoga texts say a diet should be “mitahara”. Eating a Sattvic diet (as per Ayurveda) mindfully in moderation. Sattvik food refers to freshly prepared, nutrient-rich food that includes all five tastes – sweet, salty, pungent, bitter, and sour.

Ayurveda recommends the consumption of Panchamrut, which is beneficial for boosting potency and immunity. It is made with one spoon curd, honey, sugar, and two spoons of ghee or clarified butter mixed with eight spoons of milk. At the same time, addictive substances should be avoided.

Practicing Yogic therapy: First Trimester is all about to create that permanency of pregnancy (PP) and to nurture the embryo in the womb. Suksham Vyayam, Sectional Breathing helps to calm and relax the body while preparing you for breath control during childbirth.

The second trimester is all about strengthening the uterine muscles and enhancing the nourishment of the embryo. The practice of Marjariasana, Bitilasana Helps to increase flexibility, improve blood circulation, and reduces backache during pregnancy. 

The third trimester is all about creating that path while giving all comfort for the baby. And, to get ready for labor. Malasana, Shavasana (sideward), Vishnu asana boosts the mother’s chances of having a full-term normal delivery with minimal labor pain. 

Yoga minimizes the discomfort and complications faced during pregnancy. It improves the circulation of blood, which really helps in dealing with different functional changes occurring in the body.

Guided Meditation

Meditation is an important aspect of the Garbha Sanskar. It is beneficial for the body, as it de-stresses the mind. It involves getting into ‘the zero state of mind’, which can help bring peace and tranquillity and enhance concentration. 

Positive affirmation/Visualization

Science says that a baby’s brain develops up to 60 percent while in the womb. An unborn baby can respond to outside influences. A fetus can hear the mother’s voice when in the womb. If the mother communicates positive things to the baby, it will affect their mental and physical development as well.  Visualizing good things about the baby while you meditate is also a great way to bond. When you think positively, it can help both you and the baby.

Communication with the baby is ‘garbhasamwaad’ that contributes to the mental growth of the baby and helps to build a strong bond with the mother. retaining a happy atmosphere around you is useful for the health and personality development of an unborn child.

Prayer

Chanting of specific mantras such as Om Mantra, Gayatri Mantra blesses the baby with good health and moral values. Prayers are one of the ways to instill spiritual beliefs into a baby’s mind. Ancient scriptures contain mantras and shlokas which are beneficial for unborn babies. 

Music therapy

Ancient literature says that a baby starts hearing and responding to its surroundings from the seventh month of pregnancy. Therefore, the mother should listen to melodious music which has a calming and soothing effect on her. Singing, reciting, or listening to soft, spiritual songs, mantras and shlokas are beneficial for both the mother and the child.

The nearest sound for the baby is the mother’s heartbeat. That is why when holding a crying baby close to the chest, can calm your baby. As the child hears something familiar, it can bring about a sense of calmness.

 Benefits a Mother can receive through Garbh Sanskar Therapy

1. Practicing Yoga makes labor and Childbirth easier.

2. No more Postpartum disorders facing!!

3. Postpartum Weight – Loss fastest post-delivery

4. Natural Pregnancy Glow

5. Ease all those aches and pains

6. Connect with your Baby

7. Visualize yourself and Baby – healthy!

8. Acclimatize Body and its changes with Grace

9. Better Mental Health.  

Yoga therapy provides asana for a healthy reproductive system. Yoga has relaxation techniques that help to overcome stress disorders, self-soothing techniques for worries and fears. It helps to boost fertility.

Wishing all pregnant mothers a healthier and happier journey. Enjoy your motherhood with yogic practices. 

“Your children will become who you are;
So be who you want them to be”

Have you ever asked yourself this one question – “Am I happy?” or have you ever tried to find ways to be happy in your life? 

In the race of chasing for dreamy life, the essence of happiness is somewhere lost. The real reason is it doesn’t come from materialistic things. It is always there within us, the task is just to find it. No home, no job, no person can keep you happy. It’s you who can do it. 

It’s based on how our hormones are formed and react in our bodies. Our body produces chemicals, which are based on two factors. External – the air we breathe, the food we eat, and the water we drink. Internal – our thoughts. None of the above is in our control except the food we eat. Based on such, our body produces hormones and gives us different feelings of pain or happiness. These are the emotions which we feel in our daily life. One such hormone is serotonin which is a neurotransmitter. 

Serotonin – “A FEEL GOOD HORMONE” 

It’s involved in many processes throughout your body from mediated satisfaction, happiness, and optimism to promoting smooth digestion. Serotonin levels are reduced in depression. There are medicines and supplements available to boost. The easy and effectual ways are sunlight, food, and yoga. However, you can’t directly get serotonin from food. But, you can get tryptophan. It is an amino acid that’s converted to serotonin in your brain.

It is to be noted that tryptophan is found primarily in high-protein foods. On the other hand, yoga is a science that harnesses the innate capability of the body to improve its powers and functioning. Studies have proven that yoga escalates the levels of serotonin. Yoga practice also boosts the amount of tryptophan. The fact is this effect persists even after exercise. 

According to Princeton neuroscientist Barry Jacobs, Ph.D., lower levels of serotonin can affect our mood. This can leads to depression. “Depression sets in when fewer and fewer new brain cells are created. It is a process that is mediated by serotonin. Here, the stress and age are being the leading trigger”. 

Yoga and Meditation help the body release serotonin naturally. 

Yoga is a physical exercise that involves different body poses, breathing techniques, and meditation. The therapy may help with depression and your symptoms, such as difficulty concentrating or loss of energy. Meditation helps bring a person into the present moment and allows them to clear their minds. Controlled, focused movements also help strengthen the body-mind connection.

Yoga asana can directly increase the firing rates of serotonin neurons. It leads to the result in increased production and release of serotonin. In addition, there is an increase in the levels of tryptophan (precursor of serotonin) after yoga. 

Scientists at the University of Montreal have shown that activities like Mindfulness Meditation have a direct impact on the brain’s production of serotonin levels. It does so by reducing the grey matter density of the amygdala and the right prefrontal cortex. It is the brain regions responsible for initiating stress response. Meditation also increases activity in the happiness producing regions of the brain: the left prefrontal cortex. 

Apart from depression, disruptions in serotonin levels can impact cardiovascular functions and bowel functions. Any disruption can lead to insomnia. 

Yoga is especially helpful because of its gentle, calming, and fluid nature. Each pose is flexible, so people of all levels can practice. Your instructor will emphasize breathing, concentration, and smooth movement. They will also encourage you to focus on positive images to calm the body and mind. 

The following are some effective yoga practices to boost serotonin: 

Practice Surya Namaskar (sun salutes) facing the morning sun 

It has been recommended to practice sun salutation while facing the rising morning sun which rises from the east. It’s very important to maximize your exposure to the bright light of mid-morning to increase serotonin. 

Practice meditation facing the morning sun

We also do the same with meditation. By making sure that we face East we ensure that the morning sun hits the pineal gland. When we practice in the early morning the sun has the capacity to balance serotonin. 

Bhramari Pranayama (Bee Breathing) 

• Releases negative emotions like anger, agitation, frustration, and anxiety.
• Improves concentration and memory.
• Builds confidence.

Paschimottanasana (Seated Forward Bend) 

• Stretches the spine and helps relieve stress.
• Relaxes the mind by removing negative emotions like irritability and anger.

Sarvangasana (Shoulder Stand)

• Regulates and normalizes the functioning of the thyroid and parathyroid glands.
• Nourishes the brain as more blood reaches the pineal and hypothalamus glands.
• Helps improve all cognitive functions.

Setu Bandhasana (Bridge Pose)

• Strengthens and stretches the neck and spine.
• Relaxes tight muscles.
• Improves blood circulation to the brain.
• Helps calm the brain and the nervous system, thereby reducing anxiety, stress, and depression.

Yoga brings about measurable changes in the body’s sympathetic nervous system – the one charged with propelling the body into action during the “fight or flight” response to stress. 

Yoga also boosts levels of feel-good brain chemicals like GABA, serotonin, and dopamine. These brain chemicals are responsible for feelings of relaxation and contentedness, and the way the brain processes rewards. Therefore, all three neurotransmitters are the targets of various mood medications like antidepressants (e.g., SSRIs) and anxiolytic (anti-anxiety) drugs. 

Yoga actually stimulates the parasympathetic nervous system. Thus, it calms us down and restores balance after a major stressor is over. Blood is directed toward endocrine glands, digestive organs, and lymphatic circulation with the parasympathetic nervous system in gear. Meanwhile, heart rate and blood pressure are lowered. Hence, our bodies can better extract nutrients from the food we eat and more effectively eliminate toxins. With its activation, the body enters into a state of restoration and healing.                            

It is important to understand that yoga, meditation, and food will only help you if you are looking for real happiness. The one which is inside you. One can achieve authentic happiness only by achieving a peaceful state of mind. 

“HAPPINESS IS NOT SOMETHING READYMADE. IT COMES FROM YOUR OWN ACTIONS.”

                                                                                                                                                 –DALAI LAMA

These are the eight limbs of yoga that helps you to achieve a definitive objective of truth, happiness, and bliss. Ashtanga frames the basis of yoga, and from it, different schools of training were conceived.

1. Yama

Yama explains the ethical ways of life. It lays the path for us, to lead our lives with genuineness and honesty. It focuses on 5 things: peace, truth, no theft, Celibacy, and no desire.

2. Niyama

Niyama weights on being thoughtful and insightful. It emphasize control and contentment. It focuses on 5 things: cleanliness and hygiene, contentment, control, self-study and surrender to God.

3. Asana

This part of yoga focuses on the human body. The body is viewed as sacred and caring for the sacred body, is of extreme significance for spiritual growth. Asana is a physical exercise which prepares the sacred body for control, focus and discipline. 

4. Pranayama

Pranayama focuses on controlled breathing and it is a practice by which one associates the body, mind, emotion, and soul.

5. Pratyahara

Pratyahara is the point at which we withdraw our sense from the external world. it is a separation from the outside world and finding the inner peace. One can concentrate without being distracted by externals or the temptation of the external world.

6. Dharana

Dharana is preparing the brain to focus in a single direction. The practitioner reaches the sixth stage Dharana, when the body is carved by asanas, the mind is polished by the fire of pranayama and  the senses are controlled by pratyahara,

7. Dhyana (Meditation)

In Dhyana, It is perfect thought. It involves concentration upon a point of focus with the intention of knowing the truth. when one focuses on the divine they become more reflective of it and they know their true nature. The quality and stamina gained from the previous limbs of yoga will help with Dhyana.

8. Samadhi

Samadhi is a condition of bliss that originates from an acknowledgment of self with the divine and a sentiment of unity with the other living creatures. it gives ecstasy and peace. Bliss and opportunity end up essential destinations of life. One goes beyond consciousness. In the state of samadhi the body and senses are at rest, yet the mind is alert.

Types of  Yoga practices

There are many different types of Yoga. however, below are some of the most widely used types of Yoga practices

HATHA YOGA

It makes the spine more adaptable. is a simple-to-learn fundamental type of yoga. It has turned out to be extremely mainstream in America as the wellspring of activity and stress administration. Hatha Yoga is the establishment of all Yoga styles. It fuses Asanas (stances), Pranayama (managed breathing), contemplation (Dharana and Dhyana) and kundalini (Laya Yoga) into an entire framework that can be utilized to accomplish edification or self-acknowledgment.

KUNDALINI YOGA

Rehearse focuses on arousing the vitality at the base of the spine and drawing it upward. Notwithstanding stances, a regular class will likewise incorporate droning, contemplation, and breathing activities.

ASHTANGA YOGA

This style of yoga is physically requesting as it includes synchronizing breathing with the dynamic and consistent arrangement of stances a procedure creating extraordinary inside warmth and a plentiful, refining sweat that detoxifies muscles and organs. The outcome is enhanced flow, adaptability, stamina, a light and robust body, and a quiet personality.

POWER YOGA

Its a yoga with sturdiness. It’s the American translation of ashtanga yoga, a control that consolidates extending, quality preparing, and thoughtful relaxing. In any case, control yoga makes ashtanga one stride further. A large number of the stances (additionally called stances or their Sanskrit name, asanas) take after the fundamental workout – push-ups and handstands, toe contacts and side twists – however the way to control yoga’s perspiration delivering, muscle-building power is the pace. Rather than stopping between presents as you would in conventional yoga, each move streams into the following, making it an extremely vigorous exercise

JNANA YOGA

Jnana-Yoga merely is the way to self-acknowledgement. The psyche is utilized to ask into its particular nature and to rise above the mind’s relationship with its contemplations and sense of self. The crucial objective of Jnana yoga is to end up free from the illusionary universe of maya (contemplation and recognition) and to accomplish association of the internal identity (Atman) with the unity of all life (Brahman).

MANTRA YOGA

Mantra yoga reflection includes droning a word or expression

KARMA YOGA

It is the way of magnanimous administration. It is the wellspring of genuine peace and satisfaction

BHAKTI YOGA

It is the framework in which love and commitment to God are stressed

ESSENTIAL YOGA

This customary sort of yoga joins stances, breathing activities, magnanimous administration, reflection, droning, supplication, and self-request.

Ancient History of yoga and Present State

The early works on yoga were interpreted on delicate palm leaves that were effortlessly harmed, annihilated or lost. The improvement of yoga can be followed back to more than 5,000 years prior, yet a few analysts surmise that yoga might be up to 10,000 years of age old. Yoga’s long rich history can be isolated into four fundamental times of Vedic Age, Patanjali Age, Hatha Age, and Present Age.

Vedic Age:

The beginnings of Yoga were created by the Indus-Sarasvati development in Northern India more than 5,000 years prior. The word yoga was first said in the most seasoned consecrated writings, the Rig Veda. The Vedas were an accumulation of writings containing melodies, mantras, and ceremonies to be utilized by Brahmans, the Vedic clerics. Yoga was gradually refined and created by the Brahmans and Rishis (spiritualist diviners) who archived their practices and convictions in the Upanishads, a colossal work containing more than 200 sacred texts. The most eminent of the Yogic sacred writings is the Bhagavad-Gita, created around 500 B.C.E. The Upanishads took the possibility of custom forfeit from the Vedas and disguised it, showing the forfeit of the conscience through self-information, activity (karma yoga) and shrewdness (Jnana yoga).

Patanjali Age:

yoga was a jumble of different thoughts, convictions, and systems that frequently at odds and negated one another. The Classical time frame is characterized by Patanjali’s Yoga-Sutras, the main orderly introduction of yoga. Kept in touch with some time in the second century, this content depicts the way of Raja Yoga, frequently called “established yoga”. Patanjali sorted out the act of yoga into an “eight-limbed way” containing the means and stages towards acquiring Samadhi or illumination. Patanjali is frequently viewed as the dad of yoga and his Yoga-Sûtras still emphatically impact most styles of current yoga.

Hatha Age:

A couple of hundreds of years after Patanjali, yoga experts arranged practices intended to restore the body and draw out life. They dismissed the lessons of the old Vedas and held onto the physical body as the way to accomplish edification. They created Tantra Yoga, with radical procedures to wash down the body and brain to break the bunches that dilemma us to our physical presence. This investigation of these physical-otherworldly associations and body focused practices prompted the production of what we essentially consider yoga in the West: Hatha Yoga.

Present Age:

Learning from the ancient history of Yoga, the new age yoga started with yoga educators bridging India and abroad spreading the information of yoga and its practices. beginning from the late 1880s to shaping stable establishments in the 1930s, the act of Hatha Yoga still proceeds in different organizations with more current once springing up now and again.