YOGA THERAPY FOR
MORNING SICKNESS
ANANDA MADIRASANA
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- SIT IN VAJRASANA .
- PLACE THE PALMS ON TOP OF THE HEELS SO THAT THE FINGERS ARE POINTING TOWARDS EACH OTHER, IF THIS IS UNCOMFORTABLE PLACE THE PALMS JUST ABOVE THE HEELS.
- KEEP THE SPINE ERECT AND HEAD TILTED BACKWARDS, CLOSE THE EYES AND RELAX THE WHOLE BODY.
- FIX THE ATTENTION AT THE BHRUMADHYA (THE EYEBROW CENTRE).
- THE PHYSICAL AWARENESS SHOULD BE ON EYEBROW CENTRE AND SPITITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.
BREATHING
BREATHE SLOWLY AND DEEPLY. IMAGINE THAT THE BREATH IS MOVING IN AND OUT OF THE EYEBROW CENTRE. INHALE FROM THE EYEBROW CENTRE OF AJNA CHAKRA AND EXHALE FROM AJNA CHAKRA TO THE EYEBROW CENTRE.
ASANAS
- SIT IN VAJRASANA.
- CROSS THE ARMS IN FRONT OF THE CHEST, PLACING THE HANDS UNDER THE OPPOSITE ARMPITS WITH THE THUMBS POINTING UPWARD.
- THE POINT BETWEEN THE THUMB AND FIRST FINGER SHOULD BE FIRMLY PRESSED.
- CLOSE THE EYES AND BECOME AWARE OF BREATHING PROCESS.
- PHYSICAL AWARENESS SHOULD BE ON THE BREATHING PROCESS IN THE NOSE AND SPIRITUAL AWARENESS SHOULD BE ON AJNA CHAKRA.
BREATHING : SLOW, AND DEEP AND RHYTHMICAL BREATHING IS REQUIRED. PRACTICE UNTIL THE FLOW OF BREATH IN BOTH NOSTRILS BECOMES EQUALISED.
DURATION : PRACTICE FOR 5 TO 10 MINUTES.
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PRANAYAMA
- SIT IN ANY COMFORTABLE POSTURE PREFERABLY A MEDITATION ASANA.
- CLOSE THE EYES AND RELAX THE WHOLE BODY.
- TAKE THE AWARENESS TO THE BREATH IN THE NOSTRILS AND ALLOW THE BREATHING TO BECOME CALM AND RHYTHIMIC.
- AFTER SOME TIME, TRANSFER THE AWARENESS TO THE THROAT.
- TRY TO FEEL OR TO IMAGINE THAT THE BREATH IS BEING DRAWN IN AND OUT THROUGH THE THROAT AND NOT THROUGH THE NOSTRILS, AS IF INHALATION AND EXHALATION ARE TAKING PLACE THROUGH A SMALL HOLE IN THE THROAT.
- AS THE BREATHING BECOMES SLOWER AND DEEPER, GENTLY CONTRACT THE GLOTTIS SO THAT A SOFT SNORING SOUND LIKE THE BREATH OF THE SLEEPING BABY IS PRODUCED IN THE THROAT.
- IF THIS IS PRACTISED CORRECTLY THERE WILL BE A SIMULTANEOUS CONTRACTION OF THE ABDOMEN. THIS HAPPENS BY ITSELF, WITHOUT ANY EFFORT BEING MADE.
- BOTH INHALATION AND EXHALATION SHOULD BE LONG, DEEP AND CONTROLLED.
- SOUND OF BREATH SHOULD NOT BE VERY LOUD. IT SHOULD JUST BE AUDIBLE TO THE PRACTITIONER BUT NOT TO ANOTHER PERSON UNLESS THEY ARE SITTING VERY CLOSE.
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REPETITION : PRACTICE THIS FOR 10 TO 20 MINUTES.
PRANAYAMA 2
SIT IN ANY COMFORTABLE CROSS-LEGGED POSITION WITH BACKBONE STRAIGHT. CONTROL THE FLOW OF BREATH WITH THUMB AND RING FINGER OF RIGHT HAND BY ALTERNATIVELY PRESSING ON THE NOSTRIL. INDEX, MIDDLE AND LITTLE FINGER WILL REMAIN RELAXED AND COMFORTABLY FOLDED WHILE PERFORMING PRANAYAMA.
- CLOSE THE RIGHT NOSTRIL WITH RIGHT THUMB.
- INHALE THROUGH LEFT NOSTRIL WITH COMPLETE AWARENESS.
- NOW CLOSE THE LEFT NOSTRIL WITH RIGHT RING FINGER AND REMOVE THE THUMB FROM RIGHT NOSTRIL.
- NOW EXHALE THROUGH THE RIGHT NOSTRIL.
- SIMILARLY REPEAT THE PROCESS BY INHALING THROUGH RIGHT NOSTRIL AND EXHALING THROUGH THE LEFT.
- THIS COMPLETES ONE ROUND. MAKE SURE THAT THERE IS NO SOUND OF AIR PASSING WHILE PERFORMING THIS PRANAYAMA. AVOID FORCED BREATHING OR RAPID COUNTS.
REPETITION: REPEAT THE PROCEDURE 10 TO 15 TIMES.
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YOGA THERAPY
- SIT WITH YOUR LEGS SPREAD STRAIGHT IN FRONT OF YOUR BODY.
- FOLD THE RIGHT KNEE, HOLD THE RIGHT TOE WITH LEFT HAND AND BRING YOUR RIGHT HEEL CLOSER TO LEFT SIDE OF BUTTOCKS.
- THE SAME WAY FOLD THE LEFT KNEE HOLDING THE LEFT TOE WITH RIGHT HAND AND BRING THE LEFT HEEL CLOSER TO RIGHT SIDE OF BUTTOCKS.
- ENSURE THAT YOUR KNEES ARE PLACED ONE OVER THE OTHER AND YOUR RIGHT KNEE IS PLACED OVER THE LEFT ONE.
- KEEP THE SPINAL COLUMN STRAIGHT AND LIFT YOUR RIGHT ARM ABOVE YOUR HEAD ALLOWING THE UPPER ARM TOUCHING THE RIGHT EAR.
- FOLD IT AT ELBOW SO THAT THE PALM TOUCHES YOUR UPPER BACK.
- NOW TRY TO CATCH IT WITH LEFT HAND FROM BACK SIDE.
- HOLD THIS POSITION AND CONTINUE DEEP RHYTHMIC INHALATION AND EXHALATION FOR ABOUT 20 TIMES.
- ENSURE THAT THE CHEST IS LIFTED HIGH AND BACK IS MAINTAINED STRAIGHT DURING GOMUKHASANA.
- TRY TO HOLD THE POSTURE FOR 3 TO 5 MINUTES EACH SIDE.
- REPEAT THE SAME PROCESS WITH CHANGED POSITION OF KNEES AND ARMS.
BENEFITS : IT STRENGTHENS THE LEGS, ARMS, KNEE AND BACK. IT THE FIRST TRIMESTER OF PREGNANCY, MUSCLE CRAMPS IS A COMMON COMPLAINT. GOMUKHASANA HELSP IN DECREASING ITS RATE AND FREQUENCY. GOMUKHASANA IS SPECIALLY MEANT FOR PEOPLE SUFFERING FROM BREATHING PROBLEMS ESPECIALLY ASTHMA AND BRONCHITIS. PREGNANT WOMEN FACING BREATHLESSNESS AND SHORT BREATHING WITH INCREASING SIZE OF BABY IN THE WOMB ARE DEEPLY BENEFITED WITH REGULAR PRACTICE OF GOMUKHASANA. AMPLE OXYGEN SUPPLY IN THIS ASANA PURIFIES THE LUNGS AND ADDS PROPER PURIFIED BLOOD SUPPLY TO ENTIRE BODY AND THE GROWING BABY AND DECREASES THE CHANCES OF ANAEMIA. IT HELPS ACTIVATING THE MILK GLANDS IN WOMEN BEFORE THE CHILD TAKES BIRTH. THE CROSS-LEGGED POSITION IN THIS PARTICULAR ASANA SUPPORTS THE LOWER ABDOMEN IN A BALANCED WAY WHICH IS ALREADY BEARING THE WEIGHT OF GROWING BABY FOR OVER NINE MONTHS.
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