These 9 months of pregnancy
are special for every mother
but as the months keep passing,
the uterus starts expanding,
now this can add great pressure on the lungs and diaphragm
which can make breathing difficult.
As a result, it becomes very important to practice
deep breathing exercises during pregnancy.
Hi, I’m nishtha, a certified yoga teacher
and today, I'm going to show breathing exercises
for you and your baby to have a pleasant experience.
Start by being seated in a comfortable position on the mat or on a chair.
Place the ‘L’ of your palms on the sides of the rib-cage,
elbows pointing outward and shoulders relaxed.
Inhale to take a long breath in
feel the lungs expand sideways.
Exhale to release the breath out
feel the lungs contract in.
Keep the breathing deep yet relaxed.
Take up to 5-8 breaths.
As the lungs get pressed by the growing size of the uterus,
this exercise helps to create space in the chest cavity
and makes breathing more efficient.
Start by sitting in a comfortable seated position on the mat or the chair.
Shut your first two fingers and use the third finger and the thumb
to navigate between the nostrils.
Keep your spine lifted and eyes closed.
Shut your right nostril, and inhale from the left.
Shut the left and exhale from the right.
After releasing from the right,
inhale from the right nostril
and exhale out from the left.
This makes one round.
Allow your breathing to be very relaxed and make sure to not hold the breath.
Continue to take 5-8 rounds.
This pranayama helps you to create a calming balance
between your right and left nostril.
It increases oxygen intake in the body
and improves blood circulation.
It greatly helps to deal with the stresses and anxieties
associated with being a mother.
Once you finish take a few deep breaths
through both nostrils and then you can gently open your eyes.
Continue to be seated on a mat or chair.
Start to take your thumbs to lightly shut your ears,
and take the rest of the fingers to close your eyes.
Inhale deep and exhale through the nose
while pressing your lips to make the sound of the buzzing bee.
Repeat 5-8 times.
After you finish, continue keeping your eyes closed
to experience the sensations all over the body
and the stillness in the mind.
Brahmari is a very tranquillising pranayama.
It creates a strong vibrational energy inside and outside the body
and practicing this regularly helps one to cut off
from the external distraction and connect with the life within.
This sound can also be very soothing and comforting for the baby.
Choose to do these breathing exercises
preferably in the morning on an empty stomach.
If you are to practice in any other time in the day,
avoid doing it immediately after a meal.
All these breathing exercises are very safe and gentle,
but in case you feel uncomfortable,
please stop the practice right away.
These breathing exercises
are a great way to stay positive and close to your baby.
Thanks for watching. Hope you enjoyed,
until next time stay tuned and stay Glamrs.