1. ANANDAMAYA I A Y T ANANDAMAYAKOSA VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA PANCHA KOSHA

3. Astanga Yoga of Maharshi Patanjali Yama Niyama Āsana Pranayama Pratyahara Dharana Dhyana Samadhi

5. I TRIMESTER (1 – 3 MONTHS)  YOGA FOR STRESS REDUCTION  ACCEPTANCE OF PREGNANCY  AVOID  DYNAMIC ASANAS  ACUTE EXTREME BENDS  KAPALABHATI  RISK OF ABORTION

6.  FOETUS  ORGAN FORMATION  INTRA UTERINE ENVIRONMENT IMPORTANT  CHEMICALS – CONGENITAL DEFORMITIES  STRESS - ABORTION  MOTHER  DISTURBANCES + STRESS = DISEASE  MORNING SICKNESS + ANSIETY = VOMITING  VOMITING + STRESS = HYPER EMESIS  GASTRITIS – HYPERACIDITY  CONSTIPATION

8. RISKS/PROBLEMS MOTHER: Excessive vomiting. Abortion. FETUS: Formation of organs. Risk of congenital abnormal.

9. II TRIMESTER (4 – 6 MONTHS)  MOTHER – STABLE PERIOD  IMPORTANT TO STABLISE YOGA PRACTICES  FOETUS – ORGANOGENESIS & MATURITY  STEADY GROWTH  SENSE ORGANS FUNCTION  SPEND MORE TIME FOR YOGA  INCREASE PRANAYAMA  INCREASE CHANTINGS  BE CHERFUL, HUMEROUS & RELAXED  REDUCE WORK LOAD

11. III TRIMESTER (7 – 9 MONTHS) ONE HOUR PRACTICE / DAY  YOGA – MOST ASANAS CANNOT BE PERFORMED  KRIYA – V.DHOUTI CAN BE CONTINUED  SHAVASANA – LEFT LATERAL POSITION  ADD BADHA KONASANA BY 36 WEEKS  FOETUS : MATURITY  BEHIVIOUR  BRAIN GROWTH & MATURITY  AIMS – PREPARE FOR ENJOYABLE LABOUR

12.  MEDITATION ON “OM” 10 MINUTES 3 TIMES A DAY  BACK PAIN  SWELLING OF LEGS TIREDNESS  BODY ACHES, PAINS & SPRAINS  PSYCHE : ANXIETY ABOUT LABOUR & BABY  PROBLEMS  PREGNANCY HYPERTENSION  DIABETES  IUGR  PRE MATURE LABOUR

14. LABOUR  I STAGE:- CONTRACTION – PAINS FOR DILATATION OF CERVIX & DESCENT OF BABY  INCREASED ANALGESIC REQUIREMENT  INCOORDINATE UTERINE ACTIVITY  PROLONGED LABOUR  FOETAL DISTRESS – INCREASED C. SECTION  ABDOMINAL BREATHING – NADISHUDDHI  NADANUSANDHANA – POORNAMADAH  RELAX – IRT - CONSERVE ENERGY

15. YOGA AFTER DELIVERY II STAGE:- BIRTH OF THE BABY  MOTHER – ANXIETY – PROLONGED LABOUR – INSTRUMENTAL DELIVERY – C SECTION  RESPIRATORY DIFFUCULTY IN NEW BORNED etc.  ANTAR KUMBHAKA – DEEP IRT  STRENGTHEN ABDOMINAL MUSCLES  STRENGTHEN PERINEAM MUSCLES  AVOID OBESITY  ENJOY NURSING – BHAKTI

16. IAYT Avoid all dynamics – Risks of abortion Avoid Prone – Shalabha & Dhanur All difficult postures Emphasize Vamanadhouti in the morning –for morning sickness, for excessive vomiting. 1-3 Months

18. YOGASANAS IAYT Basic set Avoid – Dynamics - Go on decreasing the difficult asanas - Increase breathing. 4-6 Months – Aim – Maintain steady growth

20. Practices for koshas Manomaya/Vignanamaya Life of Contentment Joy Reduce workload Fast lifestyle Divine Meditation – OM, CM, TM Read good books

21. Mind of mother on baby Stress – Reduced blood flow baby is distressed. Growth decrease Fetal fatigue at labour. Good music Loud chanting Poornamadah Mrityunjaya Mantra Japa Rosery

23. I Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 1 LOOSENING EXERCISES Forward bending 1 Backward bending 1 Side Bending ½ Shoulder Rotation ½ Twisting 1 Instant Relaxation Technique 2 ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Padahastasana 1 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana 1 Badha Konasana 1 Uphavista Konasana ½ Sitting Relaxation Posture 1 Squatting 1 Sasankasana 1 Siddhasana 1 Deep Relaxation Technique 5 SUPINE POSTURES Viparita Karani 1 Savasana 2 Practices Duration in Min Practices Duration in Min

24. I Trimester Practice Chart PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 1½ MEDITATION Nadanusandhana 4 Omkar Meditation 5 Silence 1 KRIYAS Trataka 1 Vamana Dhouti Practices Duration in Min Opening Prayer Om Sahanavavatu, Sahanou vhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih. Closing Prayer Sarve bhavantu sukhinah, Sarve santu niramayah; Sarve bhadrani pasyantu, Ma kascit duhkha bhagbhavet. Om Santih, Santih, Santih. End of 1st Trimester Practice

25. II Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½ Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 3 LOOSENING EXERCISES Forward bending ½ Backward bending ½ Side Bending 1 Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½ ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana Badha Konasana 1 Uphavista Konasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 4 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 2 Practices Duration in Min Practices Duration in Min

26. II Trimester Practice Chart PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½ SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 2 MEDITATION Nadanusandhana 4½ Omkar Meditation 6 Silence 1 KRIYAS Trataka 2 Practices Duration in Min End of 2nd Trimester Practice

27. III Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Standing Relaxation Posture 1 Ankle Stretch ½ Neck Exercise 1 Quick Relaxation Technique 1 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 3 Practices Duration in Min Practices Duration in Min ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Instant Relaxation Technique 2 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 5 PRANAYAMA Nadi Suddhi 3 Sitkari 2 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ MEDITATION Nadanusandhana 9 Omkar Meditation 9 Silence 1 KRIYAS Trataka 1

28. During delivery Prepare – Look forward to enjoy birth of beloved DRT – To relax in between Kumbhaka – To bear down QRT, IRT – To calm down. Enjoy pain by defocusing practice.

29. Post delivery AIM – Weight Abdominal Diet – High fibre High fluid intake Yoga – Go on adding all practices after bleeding stops

30. Group Practice

31. Breathing Exercises Ankle Stretch Hands In & Out

32. Breathing Exercises Tiger Stretch Side Stretch

33. Loosening Exercises Backward Bending Forward Bending

34. Sitting Postures Vajrasana Ardha Matsyendrasana ASANAS

35. Sitting Postures Badha Konasana Squatting ASANAS

36. Sitting Postures Uphavista Konasana ASANAS

37. Sasankasana ASANAS

38. Supine Postures Viparita Karani ASANAS Viparita Karani with Wall Support

42. Instant Relaxation Technique

43. Quick Relaxation Technique

44. Deep Relaxation Technique

45. Meditation Omkar Meditation

46. Mudra Aswini Mudra