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Teaching Yoga with the goal of empowering individuals to re-discover & re-establish harmony within t

26/12/2025

Asanas practise in the First trimester (Part 1)

Practise gentle asanas/ restorative poses that energize, stabilize, and calm the mind.
Key goals: Ease nausea, reduce fatigue, and build emotional resilience

• Recommended asanas:
1. Tadasana (Mountain Pose)
• Improves posture, helping counter the shift in body alignment during pregnancy.
• Enhances balance and stability, reducing the risk of falls.
• Encourages mindful breathing, grounding the mother and calming the mind.

2. Vrikshasana (Tree Pose)
• Strengthens legs and core muscles, supporting the extra weight of pregnancy.
• Enhances stability and focus, fostering inner confidence.
• Promotes calmness and concentration, preparing mothers mentally for childbirth.

3. Marjariasana (Cat-Cow Pose)
• Relieves back tension, especially in the lumbar region.
• Improves spinal flexibility and circulation, easing pregnancy discomforts.
• Encourages rhythmic breathing, calming both mother and baby.

Avoid: Deep twists, intense core work, and inversions. Practise Yoga under a certified Yoga Instructor.

13/12/2025

Pregnancy Wellness Yogic practices in the Third Trimester

o Asana practice should be relaxing and restorative.
o Poses that prepare a woman for labour are very helpful.
o Asanas/ exercises focusing on strengthening pelvic floor muscles should be continued.
o Balancing poses with the necessary support are still beneficial and gives a feeling of lightness.
o Back pain is often a problem so stretching poses will give relief.
o Asana practice will depend on how a woman feels and any problems she may be facing.
o Sleep gets difficult, soothing poses will be beneficial.
o Pranayama should be continued and increased.
o Many women may become incontinent at this time. Kegel exercises can help.
o Yoga Nidra, meditation, chanting mantras and visualization will be beneficial.

08/12/2025

Pregnancy Wellness
Yogic practices in the Second Trimester

o Many women will start their yoga practice in the second trimester. It is the time where women feel their best.
o Energy levels have started to increase. She feels more energetic and may want to push herself during practice.
o Integrate Poses that relieve back pain, especially when there is an increased curve in the lower back.
o Practise asanas/ exercises focusing on strengthening pelvic floor muscles to support pregnancy and delivery.
o All prone positions should be avoided completely.
o Holding standing poses should now be avoided due to too much pressure on the legs.
o Maintain distance between the legs for all standing poses to allow room for the belly.
o Prioritize pranayama. The Breathing techniques reduce anxiety, stabilize emotions, and enhance mental clarity.
o Incorporate deep relaxation practises like Shavasana, Yog Nidra, guided Meditations.
o Chanting Mantras is ideal. The practise will give energy, improve focus and concentration.

02/12/2025

Pregnancy Wellness
Yoga practices in the first trimester

o In the first trimester, women may feel overly tired, this is often the way the body tells the woman to slow down and rest
o Use this phase for spiritual nourishment and inner cleansing—physically, mentally, and emotionally.
o Time for lifestyle shifts. Adjust work, routines, and habits to support pregnancy.
o Surround yourself with positivity be it people, books, media, environment, and thoughts.
o Choose gentle asanas/ restorative poses that energize, stabilize, and calm the mind.
o Practise asanas/ exercises focusing on strengthening pelvic floor muscles to support pregnancy and delivery.
o Prioritize pranayama. It’s vital for both mother and fetus. These Breathing techniques reduce anxiety, stabilize emotions, and enhance mental clarity.
o Incorporate deep relaxation by practising Shavasana, yoga nidra, guided meditations. They foster deep rest and emotional grounding.
o Chant mantras. It’s ideal for scattered thoughts. Mantras anchor the mind and promote inner peace.

27/11/2025

Pregnancy Wellness
General Workout Tips across all Trimesters

• Prioritize breathwork. Practise pranayama like Anulom Vilom and Bhramari to calm the nervous system.
• Incorporate deep relaxation by practising Shavasana, yoga nidra, guided meditations.
• Chanting Mantras is ideal. The practise will give energy, improve focus and concentration
• Consult your doctor before starting any exercise routine Especially if you have high-risk pregnancy conditions.
• Practise Yoga or workout under certified Instructors
• Listen to your body. Modify or skip poses that feel uncomfortable
• Incorporate props usage like Bolsters, blocks, and wall support for balance and comfort
• Avoid Lying flat on the back, overstretching, and balance-challenging poses
• Avoid Deep twists, intense workout, and inversions
• Stay hydrated and cool. Avoid overheating and practice in a well-ventilated space.

21/11/2025

Pregnancy Wellness
Practising Veerabhadrasana during the Second and Third trimesters of pregnancy

Helps enhance strength, stability, and emotional resilience, supporting both physical and mental preparation for childbirth.

Physical Benefits:
• Strengthens legs, hips, and back
• Improves balance and stability
• Opens the chest and shoulders. This encourages better breathing by expanding the chest, which can relieve shortness of breath common in later trimesters.
• Eases leg cramps and fatigue. Gentle stretching of the legs and hips can reduce discomfort and improve circulation.

Mental and Emotional Benefits:
• Boosts confidence and inner strength
• Reduces stress and anxiety. Holding the pose with mindful breathing fosters calmness and emotional stability.
• Promotes body awareness

Safety Tips
• Always consult your doctor before starting any exercise routine.
• Practise Yoga (specially asanas) under a Certified Yoga Instructor

18/11/2025

Pregnancy Wellness
Strengthening the spine during pregnancy

Helps support the growing baby, reduce pain, improve posture and postpartum recovery.

Benefits of Spine Strengthening
• Alleviates back pain: Strengthening the lower back and core muscles helps relieve tension and discomfort, experienced due to the growing belly.
• Improves posture: As the uterus expands, posture can suffer. A strong spine and core help maintain alignment and reduce slouching.
• Facilitates postpartum healing: A strong spine and core can speed up recovery and reduce the risk of abdominal separation.

Safety Tips
* Always consult your doctor before starting any exercise routine.
* Practise Yoga (specially asanas) under a Certified Yoga Instructor

15/11/2025

Pregnancy Wellness
Strengthening the Lower Body

During the second and third trimesters of pregnancy helps prepare the body for labor and postpartum recovery

Benefits of Lower Body Strengthening:
* Supports weight gain and balance. Strong legs, hips, and glutes help stabilize your posture and prevent falls.

* Reduces swelling and improves circulation

* Eases pelvic pressure by strengthening the thighs and glutes which bears increasing pressure in later pregnancy.

* Prepares for labor. Squats and lunges build endurance and flexibility in the hips and legs, which are crucial during delivery.

Safety Tips
• Always consult your doctor before starting any exercise routine.
• Practise Yoga (specially asanas) under a Certified Yoga Instructor

12/11/2025

Pregnancy Wellness
What is Garbhasamvad?
The intentional verbal and emotional communication between the mother (and father) and the unborn child.

Key Elements:
Talking to the baby: Expressing love, gratitude, and affirmations

Storytelling and singing: Familiarizing the baby with voices and emotions

Emotional connection: Sharing feelings, hopes, and dreams with the baby

Partner involvement: Encouraging the father to bond through speech and touch

Goal:
To build a conscious emotional bond and stimulate the baby’s cognitive and emotional development through loving interaction.

07/11/2025

Pregnancy Wellness
What is Garbhasanskar?

A holistic practice encompassing rituals, lifestyle, diet, music, yoga, and positive thinking to nurture the baby’s physical, emotional, and spiritual development in the womb.

Key Elements:
Spiritual rituals: Mantras, pujas, and prayers

Positive environment: Music, reading scriptures, exposure to art and nature

Healthy lifestyle: Consume balanced diet, practise Yoga (channelisation of Thoughts) not restricting to Asanas, Pranayama & Meditation

Emotional well-being: Being in happy state of mind, calmness, and bonding with the baby

Goal:
To cultivate the sanskaras (values and impressions) in the fetus, shaping their personality and health from conception.

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