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Yoga for Pregnancy


Meditation is an essential component of Yoga practices in pregnancy.


Meditation can be done in Sukhasana (Crossed Leg) or Vajrasana. It is the heart of yoga. It is the flowering of the mind and soul, and with it comes peace, clarity, harmony, and energy.

Nadanusandhana

(A-kara, U-kara, M-kara, A-U-M)

Nadanusandhana has been found to be very effective in increasing blood flow to the womb and in the fetus.

a. A-Kara Chanting

Sthiti: Vajrasana

Practice

  • Sit in any meditative posture and adopt cin-mudra.

  • Feel completely relaxed and close your eyes.

  • Inhale slowly and completely

  • While exhaling chant 'AAA' in a low pitch.

  • Feel the sound resonance in the abdomen and the lower parts of the body.

  • Repeat nine times.

b. U-Kara Chanting

Sthiti: Vajrasana

Practice

  • Sit in any meditative posture.

  • Adopt Cinmaya Mudra.

  • Feel the sound resonance in the chest and the middle part of the body.

  • Repeat nine times.

c. M-Kara Chanting

Sthiti: Vajrasana

Practice

  • Sit in any meditative posture.

  • Adopt Adi Mudra.

  • Inhale slowly and completely.

  • While exhaling chant 'MMM' in a low pitch.

  • Feel the sound resonance in the entire head region.

  • Repeat nine times.

d. A-U-M Chanting

Sthiti: Vajrasana

Practice

  • Sit in any meditative posture

  • Adopt Brahma Mudra.

  • Inhale slowly and completely to fill the lungs.

  • While exhaling chant 'A-U-M' in a low pitch.

  • Feel the sound resonance throughout the body.

  • Repeat nine times.

Note

  • Different sounds like A, U, M & A-U-M are produced loudly so that they generate a fine resonance all over the body. Resonance will occur only when the frequency of the generated sound matches with the natural frequency of your body.

  • These resonant sounds act as stimulations and the post-resonance silence deepens the awareness and releases even very subtle tensions.

  • Therefore, while producing different sounds (A, U, M & A-U-M) try to adjust the pitch in such a way that a fine resonance is achieved.


This article has been written by Dr. R. Nagarathna, Dean, Division of Yoga & Life-sciences, SVYASA
This article is published online courtesy
www.vyasa.org
and Arogyadhama


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