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Prenatal Yoga - 21 days course

Welcome to World Yoga Society Online - A free prenatal yoga course for 21 days. We can assure you that after doing this full course, you will gain ability to control the mind and body to calm from changing emotions that occurs due to the hormonal changes during this period. Prenatal care is very important both for the yearning mother and the growing baby.

 If you suffer from multiple diseases, then you have to consult yoga doctors before starting the course.

1-7 days course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

 1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep the eyes closed. Then slowly lift the arms straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down the hands together back to the previous position. Do this for 5 times.

 2. Deep breathing normal exhalation through mouth:

Stand straight. Now slowly inhale through nose and exhale through mouth by bending forward. Then again stand straight while inhaling and exhale through mouth by bending forward. Do this 5 times.

 3. Lifting of buttock:

 Lie down on your back. Fold both the legs and rest your feet on the ground. Hands should be aside so that the fingers remain touched with the back of ankles. Now lift your buttocks. Hold and count 5. Then return back to the normal position. Do this for 5 times. Then take rest in sabasana.

 4. Dorsiflexion of ankle joint at 45 degree flex legs:

 Lie down on your back. Bend your left knee and place your left foot on ground. Now raise your right leg at 45 degree. Move your right foot at dorsiflexed position (i.e. inside stretching) and then at normal position. Do this movement for 10 times. Then lower down your right leg at the previous position and rest your left leg straight on the floor. Now bend your right knee and place your right foot on ground. Now raise your left leg at 45 degree. Move your left foot at dorsiflexed position (i.e. inside stretching) and then at normal position. Do this movement for 10 times. Then lower down your left leg at the previous position and rest your right leg straight on the floor.

 5. Ekpada utthanpadasana:

 Lie down straight on your back, legs straight, and toes together and feet outstretched. Palms will be flat on the floor and your thumbs should touch the thighs. Now raise your right leg up to 30-40 degrees with right toe inside (dorsiflexion position). Hold this position and count 5. Then put down your right foot on the floor avoiding any jerks. Do the same with left leg. Breathing will be normal. Repeat the asana twice. After completing take rest in sabasana.

 6. Pranayam:

 Sit in sukhasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Now slowly breathe in and out for 10 times. Concentrate on your breathing. One time refers breathing in and out.

 7. Suryaved pranayam:

 Sit in padmasana. Now close your index and middle finger. Only thumb, ring, and little finger will be opened. Block the left nostril with right hand’s ring finger and little finger. Breathe in with right nostril for 6 seconds. Close the right nostril with the thumb of right hand. Now breathe out through left nostril for 6 seconds. Again breathe in through left nostril for 6 seconds. Block the left nostril with right hand’s ring finger and little finger. Now breathe out with right nostril. This is one time. Do this for 10 times. Change your legs and do for 10 times.

 8. Bhramori:

 Sit down on the ground. Stretch both the legs in front of you. First fold your left leg followed by the right leg. Keep your index finger of both hands inside your respective ears. Close your eyes breathe in and utter the word ‘AUM’. Give stress on the letter ‘M’. While uttering the word, breathe out. Do this for 10 times. Now, gradually loosen your legs and come back to the original position.

 9. Meditation:

 Sit in padmasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 5 minutes.

 10. Sabasana with relaxation towel on forehead:

 Wet a towel in cold water and squeeze the towel so that the extra amount of water get out of it. Now put it on your forehead. Lie down on your back and relax your whole body with out getting any tension and nervous etc as if you are feeling sleepy. Close your eyes while doing this. Do this for 2 minutes.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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