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ISSN 2395-1109 www.mrfsw.org
Volume: 3, No.: 2, Year: 2017
YOGA AND PRANAYAMA DURING PREGNANCY
Anjali Kumari1, Ajay Kumar Pandey2 and Ratnesh Kumar Rao3
1M.Sc. Student, Department of Biotechnology, Aurnachal University, Assam, E-mail: email@example.com, 2Assistant
Professor, Department of Kayachikitsa, Faculty of Ayurveda Institute of Medical Sciences, Banaras Hindu University,
Varanasi, and 3Secretary, Mahima Research Foundation and Social Welfare, 194, Karaundi, BHU, Varanasi-221005, UP,
India, E-mail: firstname.lastname@example.org, email@example.com Corresponding Author: Ratnesh Kumar Rao
Abstract: Yoga is used for a variety of immunological, neuromuscular, psychological and pain conditions.
Recent studies indicate that it may be effective in improving pregnancy labour, and birth overcomes. The
purpose of this paper is to evaluate the existing literature on Yoga and pranayama during Pregnancy. Six
databases were searched using the terms "Yoga and Pranayama during Pregnancy" safe pranayama and
Yoga exercise during pregnancy. Yoga poses to avoid during pregnancy.
Keywords: Yoga, Pranayama, Pregnancy.
Introduction: Yoga is an ancient term originated
from Sanskrit word which simply means its an
mind-body exercise practices, originated in India
and is becoming increasing recognized and used
world wide as well as many develop nation
practice this technique in immunological,
neurological and Sociological, physiological in
pain condition. We people of India practice yoga
since vadic age when Mahashi Patanjali
Spreaded his knowledge of yoga through his
book "yog sutra"  which may be called as a
bible for yoga practicener. The term yoga means
control over your Mind–Body and Soul. It means
to work towards unified experience of the self
and improved health. Most recognized for its
potential to create balance along emotional,
mental, physical, and spiritual dimensions, yoga
is a comprehensive system that uses physical
postures (asana), breathing exercise (pranayama),
concentration and meditation (dharana and
dhyana) and contemplative practice.  Although
there are a plethora of lineage and schools of
yoga that are offered in modern society, practices
typically include at least the physical postures
and breathing exercises. Yoga is through to other
nervous system regulation and physiological
system functioning (e.g., immune, endocrine,
neurotransmitter and cardiovascular) and
improve psychological well being (e.g.,
frequency of positive mood states and optimism)
and physical fitness (eg., strength, flexibility, and
Pregnancy is a condition in which
women undergo distinct physiological changes
and stress and is accompanied by unique
physical and psychological demands [3-4]. There is
a need to manage the various physical,
emotional, mental, and pain states that arise
throughout the stages of pregnancy and labour.
The well being and quality of life of the mother
is critical for optimal pregnancy outcomes; self-
soothing techniques, psycho-education and
relaxation are particularly important in this
transitional and meaningful time. Maternal stress
and anxiety during pregnancy is associated with
a host of negative consequences for the fetus and
subsequent development. [5-6] For instance, fetal
exposure to maternal stress and stress-related
peptides is a risk actor for adverse outcomes on
the programming of the nervous systems and
brain morphology of feturse, infants, and
children. Early gestational stress exposure is
associated with negative outcomes at different
developmental stages, slowed maturation and
behavioural response patterns in fetuses,
alterations in neonatal stress regulation and
behavioural reactions to stress, blunted cognitive
functions and emotional and behavioural
problems in infants and toddlers, and reduced
brain volume in areas associated with cognitive
functions in children.
Indian Journal of Agriculture
and Allied Sciences
A Refereed Research Journal
Received: 20.05.2017, Accepted: 20.06.2017
Pranayama is also known as yogic
breathing or controlled deep breathing. Prana
means energy in Sanskrit and ayama, means
distribution of energy. When we breathe in, we
inhall oxygen, which our body needs to
functions. When we breath out, we exhall carbon
dioxide a waste gas that our body does'nt need
most of us take quick shallow breaths which
don't benefit our body as much as deeper breaths.
We also do not exhale properly due to which the
waste gas is not expelled completely from our
body. Pranayama teachers you to breath well,
with an equal balance of nourishing oxygen
inhaled and unwanted carbon dioxide exhaled.
This keeps your body oxygenated giving you
Safe Pranayama and Yoga Exercise during
Pregnancy: Practicing yoga during pregnancy,
prepars your mind and body for easy and safe
delivery. Proper yoga practices minimize the
common pregnancy symptoms like morning
sickness and constipation. Yoga strengthens the
abdominal organs and muscles. 
Yoga Exercise during Pregnancy Gentle
Butterfly Poses (Baddha Konasana): 'Baddha
Konasasana is a very popular' Safe and effective
yoga exercise during pregnancy. For easy and
smooth child delivery baddhakonasana is very
helpful practicing butterfly pose regularly
stimulates and improves the function of
abdominal organs. 
Benefits of Boddha Konasana Butterfly Pose
1. This asana is very beneficial for pregnant
woman in easy and smooth delivery.
2. Stimulate and improve the function of
reproductive system in men and women.
3. Cures health of reproductive system.
4. Improves blood circulation.
5. It helps to stimulate the abdominal organs,
prostate glands bladder and kidneys.
6. It acts as a stress relieves.
7. It helps in curing menstruation problems.
8. Improve flexibilility in the groin and in the
hip region and gives a good stretch for inner
thighs grains and knees.
Steps for Baddha Konasana Butterfly Pose
1. Sit straight on the floor with erect spine and
bend your knees by bringing feet as close as
possible try to touch the soles of your feet
2. Hold your feet tightly with your hands.
3. Inhale deeply while exhaling press the thighs
and knee downward towards the floor by
pressing your elbows on things or on the
4. Keep breathing normally and start flapping
like butter fly by bringing thighs up and
down slowly. Baddh Kosanana is the best
pregnant women. For easy and smooth
delivery you have to practices some simple
and safes yoga pose.
This is very well known best exercise for
pregnant women. It looks like a butterfly
flapping its wings so this pose is called
1. A person suffering from grain and knee
injury should not perform this asana, if you
are able to perform then keep the blanket
under your thighs for support.
2. Avoid Badda Konasna in menstruation days
or practice it with expert guidance.
3. Sciatica patients should not practice this pose
or you can use pillows to sit.
48 Indian Journal of Agriculture and Allied Sciences
Trikonasana (Triangle Pose): Trikonasana
(Triangles pose) is the best exercise for pregnant
woman. It strengthens the hips, back, arms,
thighs and leg muscles as well as improve the
function of the body help to reduce stress,
anxiety and depression "Trikona" means "three
angles" and "Asana" means "Pose" in Sanskrit
this asana look like the triangle shape so it is
called as trikonasana this asana stretches the
muscles and improve the function of the body.
This is a good exercise for pregnant woman. 
Steps for Trikonasana (Triangle Pose)
1. First to stand by keeping distance between
two feet as shown in the above image.
2. Now turn your right lay at around 90 degrees
a shown in fig.
3. While inhaling raise the both hands in the
upward direction in such a way that they will
be parallel to the ground and palms facing
4. Now bend at right side while exhaling and
your left hand facing toward the celling and
right hand touching your right toe as shown
5. Keep your eyes facing towards the celling
(towards the left palm) and do not bend
forward or backward pregnant women
should of a well or your friend to mainted the
6. Keeping inhaling deeply and while exhaling
relax the body more and more.
7. Stay for 1-2 mintues in the posture.
8. Now inhale and get to original position.
9. Repeat from bending left side then the right
Duration: Repeat 3-5 times from both sides.
Benefits of Trikonasana (Triangle Pose)
1. Stimulate and improve the function of blood
through the entire body.
2. Strengthens and stretcher the hips, back
arms, thighs and leg.
3. Reduces blood pressure, stress and anxiety.
4. Cure indigestion
5. Gives flexibility to groins, hamstrings and
6. Transactional clam the mind.
7. Stimulate the function of kidney.
8. Helps to remove fats from the waist and
9. This asana improve the balances and increase
1. Low or High blood Pressure patient should
not practices trikonasana.
2. Those suffering from back and spinal injuries
should not perform trikonasana.
3. Practice under export guidance and consult a
doctor before practices asana. Especially
pregnant women if there are complication.
Bhramari Pranayama: Bhramari pranayama is
the effective breathing exercise to releases
agitation, frustration and anger and calming
mind. It is very helpful for pregnant women for
easy and trouble free childbirth. Bhramari
pranayama is excellent breathing exercise which
plays an important role in relapsing agitation
Frustration and anger. It is the best breathing
exercise in calming your mind. Bramari is the
type of Indian bee and pranayama means
breathing. So it is called as Bharamari
pranayama in this type of pranayama when we
exhale making a humaning sound, it resembles
the typical humming sound of bee. So you can
Yoga and Pranayama during Pregnancy 49
understand why this breathing exercise is called
as Bharami pranayama lets see steps and benefits
of pranayama as follows.
Steps for Bhramari Pranayama (Humming
1. Sit straight in the padmasana or Sukhasana
and press your tragus with your thumb.
2. Place your index fingers on the forehead and
with the remaining fingers close your eyes.
3. Starts inhaling through both the nostril
deeply and slowly.
4. By keeping mouth close exhale by making a
humming sound bee like humming sound say
'OM' in soft humming sound.
5. Feel your body releases imparity for your
body and experiencing positive energy.
Duration: Practice daily for 3 to 5 minutes.
Benefits of Bhramars Pranayama (Humming
1. It relieve tension anger and anxiety.
2. Effective against hypertension
3. Cures sinus problem.
4. Bharmars Pranayama control the high blood
pressure and cure it.
5. Helps to stay calm and bring stability in
6. Cures the problems related to nervous
7. During pregnancy it is very helpful for
pregnant woman for easy trouble free
1. It should be practice under expert guidance.
2. People having heart disease should not hold
their breath for long fire.
3. Pranayama should be done on empty
4. If you fell dizzy while practicing, stop the
exercise and start normal breathing.
5. Consult a doctor if you are suffering from
any ear problem or and medical ailment
before doing Bhrami pranyama.
6. Should maintain gap of 5 hours between
your meal or lunch.
7. Better to practices in the morning in fresh
Anulom Vilom Pranayama: Anulom vilom
pranayama is the popular breathing yoga exercise
during pregnancy. It helps to calm the mind and
releases stress and anxiety. Best and safe
breathing exercise during pregnancy minimize
the complication during pregnancy. 
It is very effective to purify mind and
body. Anulom vilom pranayama is one of the
excellent breathing exercise which is also know
as Nod Shadhana Regular practice in the
morning in the fresh air with empty stomach. 
Steps for Anulom Vilom Pranayama: It is very
simple asana every one can do this of any age.
Sit comfortably on flat ground those who can't
sit, can sit on chair because this is relation to the
breath. Now, class right nostrils with right the
from lets nostril. Then class left nostril with
middle and ring finger and breath out from right
nostrils. Now breathe in deeply with right nostril
and then class right nostril and breathe out
deeply with left nostril. Do the repetition. Do this
for 5-10 minutes. Keep in mind your breathing
should be up to the lungs and not in the stomach.
Benefits of pranayama analom vilom
1. It improve blood Circulation.
2. It calm your mind.
3. Keep away the heart related problems.
4. Provide relaxation to body and mind.
5. Regular practice of anulom vilom
breathing exercise cleanses, Strenghens and
tones your nervous system.
6. It improve your concentration
7. Excellent for glowing skin.
8. Helps to improve function of your lungs.
9. Helps to prevent diabetes and keeps
diabetes under control.
10. Remove blockage of arteries
11. Relive stress depression and
50 Indian Journal of Agriculture and Allied Sciences
12. Cure Asthma, headache, migraine,
Neurological problems heart blockage,
depression, gastric problems.
1. Practice under expert guidance pregnant
woman should practice Anulon Vilom but
over straining should be practice on an
2. It should be done in the morning or evening
or both if you don't have in the morning or
evening you can do it at your convenience.
3. Make sure that you practices anulom vilom
pranayama 4-5 hours after having your food.
Bhastrika Prayama Exercise during
Pregnancy: Bhastrike pranayama improve your
concentration, removes toxin. Cure asthma
headache, migraine, neurological problems,
depression, gastric problems. Cures heart related
problems. Sanskrit word Bhastrika means
bellows. This breathing exercise resembles the
blowing of bellows. Bhastrika is the excellent
breathing exercise which we can practice slowly
of fast as per our convenience. A person who is
suffering from Heart problem and lung problems
should other wise slowly increase the speed of
Bhastrika Pranayama should practice
normally 3-5 minutes twice a day in the fresh air.
In this pranayama body gets the maximum
amount of oxygen due to complete inhaling and
Steps for Bhastrika Pranayama
1. Sit comfortably on flat ground. Those who
can't sit on ground can sit on chair because
this pranayama is related to the breath.
2. Take a deep breath through both nostrils and
fill the lungs with air and then exhale with
3. Inhale deeply and exhale completely.
4. Do this for 2 min to 5 minutes max and see
the result in a few days.
Benefits of Bhastrika Pranayama
1. It improves blood circulation.
2. Keep away the heart related problems.
3. Provide relaxation to body and mind.
4. Improves your concentration.
5. Helps to stronger the lugs.
6. Relive stress depression and hypertension.
7. Cures obesity and arthritis.
8. Clams the mind.
9. Cures the mind.
10. Increases throat infection
11. Cure asthma, headache, migranine,
neurological problems, depression, and
Precaution: We can do this pranayama by
slowly, medium and fast way. Those suffering
from lungs and heart problems and high blood
pressure can perform slowly. Practice under
Yoga Poses to Avoid during Pregnancy 
Naukasana (Boat Pose)
Chakrasana (Wheel pose)
Ardha Mastsyemdrasana (Sitting Half
Bhujangasana (Cobra pose)
Viparital Shalabhasana (Superman Pose)
Viparital Shalabhasana (Super Pose)
Halasana (Plow Pose)
Conclusions: The finding suggestion that yoga is
well indicated for pregnant woman and leads to
improvement on a variety of various such as type
of birth outcomes. This budding body of work
suggests that improvements were observed on
psychological domains during pregnancy and
lobour (eg., quality of life and self-efficacy) on
physical and pain measures during lobour (eg.,
discomfort and pain) Pranayana is the best
pregnancy exercise during pregnancy time. This
only advises outcome pranayma yoga practice to
easily to normal delivery.
Yoga and Pranayama during Pregnancy 51
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3. Fu, Q., Levine, B.D. (2009). Autonomic
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5. deWeerth, C., Buitelaar, J.K. (2005).
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6. Glynn, L.M. (2010a). Implications of maternal
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52 Indian Journal of Agriculture and Allied Sciences