PRENATAL YOGA

WORKSHOP
DAY 3

CENTRE FOR YOGA STUDIES NEPAL

WORKSHOP OBJECTIVES
OBJECTIVES OF CYS NEPAL PRENATAL YOGA WORKSHOP

• PARTICIPANTS TO ESTABLISH A PERSPECTIVE ON PREGNANCY

• PARTICIPANTS TO BE AWARE OF DIFFERENT PREGNANCY STAGES
• PARTICIPANTS TO ESTABLISH YOGA PROTOCOL DURING PREGNANCY
• PARTICIPANTS TO UNDERSTAND GENERAL CONTRAINDICATIONS
• PARTICIPANTS TO UNDERSTAND PREGNANCY CHALLENGES
• PARTICIPANTS TO EXPLORE THE BENEFITS OF YOGA PROTOCOL
• PARTICIPANTS TO BE AWARDED WITH WORKSHOP CERTIFICATION
PROTOCOL BASIS
RESOURCES

• DR. SAMANTHAKAMANI NARENDRAN: (IAYT, SVYASA BANGALORE)

• DR. GAYATRI SHARMA : (ALL WORLD GAYATRI PARIWAR, HARIDWAR INDIA)
• ACYTER, ADVANCED CENTRE FOR YOGA THERAPY, EDUCATION & RESEARCH,
JIPMER, INDIA

• DR PAMELA J REIS (THESIS)

• CHEROKEE WOMENS HEALTH SPECIALIST’S : GUIDE TO THE MIRACLE OF
MOTHERHOOD

• DR. ANANDA B BHAVANANI

• BOOKS AND GUIDES ON PRENATAL YOGA
DAY 3
WORKSHOP OUTLINE

1. FIRST TRIMESTER OF PREGNANCY

2. CHALLENGES AND COMPLICATIONS DURING 1st TRIMESTER

3. YOGA PROTOCOL FIRST TRIMESTER: PRACTICE

FIRST TRIMESTER OF PREGNANCY
INTRODUCTION

• EXTENDS FROM CONCEPTION TO THE END OF WEEK 12

• EMBRYONIC DEVELOPMENT: NEURAL TUBE, HEART, LUNGS, LIVER,
KIDNEYS, LIMB BUDS, HEART BEATS & CIRCULATION STARTS

• PHYSICAL CHANGES: IMPLANTATION, HORMONAL CHANGES, MORNING

SICKNESS, FATIGUE, BREAST CHANGES, FREQUENT URINATION

• EMOTIONAL CHANGES: MIXED EMOTIONS, MOOD SWINGS, EXCITEMENT

AND ANXIETY

• SELF CARE: CHECKUPS, PRENATAL YOGA, SUPPLEMENTS, HYDRATION,

NUTRITION, REST, AVOIDANCE OF SMOKE AND ALCOHOL
FIRST TRIMESTER
CONTINUED…

• FIRST TRIMESTER MEDICAL TESTS INCLUDE:

• Personal Medical History
• Current Medications
• Previous Surgeries
• Maternal and Paternal family medical history
• Personal Gyna and Obs History
• Blood Screening for Rubella, anemia etc
• Urine screening
• NT with Blood test for Downs Syndrome
CHALLENGES AND COMPLICATIONS
FIRST TRIMESTER

• PHYSICAL, MENTAL AND EMOTIONAL CHALLENGES

• MISCARRIAGE
• ECTOPIC PREGNANCY
• TERRATOGENS
CHALLENGES AND COMPLICATIONS, CONTINUED….
DARK: CRITICAL
LIGHT: SENSITIVE
YOGA PROTOCOL IST TRIMESTER
SETTING THE STANDARDS

• FOLLOW: NON VIOLENCE, TRUTHFULNESS, CELIBACY, SELF STUDY, HYGIENE, OPTIMISM

• AVOID: ACUTE EXTREME BENDS, DYNAMIC ASANAS, KAPALBHATI, ASANAS ON STOMACH,
DIFFICULT ASANAS

• STRENGTHEN PREGNANCY BY: VIPAREETKARANI, GENTLE & DEEP ABDOMINAL BREATHING,

AAAAAAAA CHANTING

• START WITH: BASICS FINGER SCRACTHES, TOES & ANKLES CONTRACTION, SHOULDER AND
NECK MOVEMENTS

• DURING PRACTICE: ALWAYS REMEMBER TO BE AWARE OF THE MOVEMENT AND BREATH,

BE AT THE PRESENT MOMENT, VISUALIZE WELLBEING OF YOURSELF AND THE GROWING
BABY
YOGA PROTOCOL IST TRIMESTER
SETTING THE STANDARDS: CONT…..

• AFTER BASICS: STANDING YOGA ASANAS (GENTLE STRETCHES & ROTN.)

• FOLLOWING STANDING: GENTLE ALL SIDES BENDS, TRIANGLE SQUATS,
HIP JOINTS, HAMS AND QUADS MOVT. AND STRETCHING ASANAS ETC.

• SITTING ASANAS: ASANAS OF GENTLE HIP OPENING AND BACK

STRENGTHENING, BEGINNERS VIPAREETA KARANI ETC.

• CLOSE WITH: RELAXATION, NADI SODHAN, BHRAMARI

• AFTER PRACTICE: FIND QUIETNESS, POSITIVE VISUALIZATION MEDTN OR
MUSIC MEDTN OR PREGNANCY AFFIRMATION MEDTN
WELL DONE!!!
THANK YOU AND HAVE A GREAT DAY.