‘Pranayama’ or controlled breathing is a very useful technique for maintaining good physical and mental health. The fact that this ancient technique has survived through the centuries is an adequate proof of its effectiveness.
‘Prana’ means breath or life. ‘Ayama’ means distribution of energies. With ‘Pranayama’ you will be able to feel positively and spread it all over your being and your child.
We suggest the following pranayama techniques.
Sit in a quiet place. Cross Legged.Try to keep your body erect. Start breathing in slowly. As you are breathing bulge your stomach. Count to 6. Hold your breath for 6 counts. Exhale through your nostrils and squeeze your stomach as you do. While doing so, concentrate on your navel and lower part of the body. Repeat the cycle three times.
Shift your focus to middle of the chests and repeat three breathing cycle.
The last part of the cycle is to shift the focus to your forehead between your eyebrows and repeat three breathing cycles.
In case your back is hurting after sitting down cross legged, stretch your legs one by one and relax. It might also help to stand up and walk few steps to release the tension in the back.
Alternate Nostril Breathing
Breathing is used as a balancing mechanism in our body. When we sleep in the night, our nostrils become blocked alternatively which prompts us to shift our position unconsciously helping us to wake up fresh and without any body stiffness.
We will use the same mechanism consciously to achieve balance and harmony in our mind and our body.
Sit cross legged. Keep your left hand on your left knee relaxed with palms facing upwards. Touch your left hand index finger to the thumb while stretching all the three fingers out.
Curl your right hand into a fist except for the index finger and thumb, which will remain comfortably extended. Use your right thumb to press your right nostril closed so that you can now inhale through the left nostril. To exhale, press the left nostril closed with your index finger to allow the breath to release through the right. On the next inhale, breathe in through the right nostril and then exhale through the left. Whichever nostril you exhale out of, that will be the nostril through which you take your next inhale. Continue directing the breath through the alternate nostrils in this way.
As you are breathing sink your thoughts to your navel and direct all your energy there. Continue for 8 rounds.
Wear comfortable fitness clothes while doing these breathing techniques or following any yoga or fitness regime during pregnancy. You can buy them here.
Needless to stay, you should stop any exercise including this if you are feeling uncomfortable and seek medical attention.
Have a healthy pregnancy.