Wishesh magazine january 2018 Wishesh magazine january 2018 | Page 102

INDIAN YOGA
Below are some of the
yoga poses to avoid during
pregnancy.
1.Avoid Over Stretching
Throughout your pregnancy,
the body produces a hormone
called relaxin, which not only
makes room for the baby and
prepares for birth, but also
is intended to soften your
inflexible parts, such as the
ligaments and bones.
During pregnancy, over-
stretching can cause this
softening of the ligaments can
make them vulnerable. Avoid
going further into poses than
102 you are accustomed, because
when you experience a pulled
ligament, it may take a long
time to heal. Take extra care
of your knees, especially.
2.Plank Cross (Twist
Variations)
Generally, there are many
variations of the twist- some in
this plank-type position, some
seated, in which your body
twists through your torso and
close in on your belly. You
may be doing these twists
prior to becoming pregnant,
and few women may be able
to continue them throughout
the first trimester. But
beyond the first trimester, it is
advisable to avoid them, as
they can put too much stress
on your belly.
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Deep twists from the
belly, such as ardha
matsyendrasana, can cause
compression of the internal
organs, including the uterus.
It is advisable, instead, to
do twists more gently from
the shoulders, or take an
open twist. An open twist
lets twisting away from your
forward leg so that your belly
has a lot of space, instead of
getting compressed. Skip full
wheel, plow, boat, and cobra
yoga poses.
3.Jumps
One of the yoga poses to
avoid during pregnancy, are
the jumps. They pose a slight
risk of dislodging the fertilized
egg from the uterus. Hence,
should be avoided in early
pregnancy. The jumping,
yoga exercises, only puts
unnecessary stress on your
joints.
There are many poses to
enjoy, while pregnant, such
as hip-openers, like pigeons,
warrior II, and triangle, will
open your hips, prepare
you for birth and increase
flexibility. Positions like cat-
cow, helps you move the
baby into optimal position.
4.Avoid Shavasana
Shavasana is just lying
directly on your back. This
yoga asana can put pressure
on the baby’s blood supply.
As a
tradition,
Surya
Namaskar
has been
used from
ages, to offer
prayers to the
Lord of Sun.
The increased weight of
your uterus interferes with
the blood flow and nutrients
to your developing baby.
It can also increase lower
back pain, blood pressure
and also heart burn.
During shavasana, it is
recommended to curl up on
your left side or sit in a cross-
legged position, for pregnant
women.
Use bolsters to prop your
torso up instead of lying
flat. Find ways to stretch the
same muscles while you
are standing, sitting on your
knees and hands, or when
lying on your side., whenever
possible. Do not over stretch.
5. Fast Breathing
Any pranayama that requires
you to hold your breath
compromises the baby’s
oxygen supply. Rapid
inhales and exhales, such
as kapalabhati, should be