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Moola-bandha or pelvic floor contraction During Pregnancy helps in Normal Delivery ....

June 2 2017 , Written by Ambika

Moola-bandha or pelvic floor contraction  During Pregnancy helps in Normal Delivery ....

Pregnancy is a special time in your life to nurture yourself and prenatal yoga is one of the best ways to help you do so. Prenatal Yoga provides safe, simple & effective exercises designed to strengthen & relax your rapidly changing body. It also prepares you for an easier childbirth.

The physiological and psychological demands of pregnancy can lead to stress which in turn may affect the intrauterine environment through release of stress-induced chemicals (like cortisols). These chemicals can act as risk factors for attention deficit, hyperactivity, and behavioural problems in infants and toddlers. Stress can even cause reduced blood flow to the fetus thereby causing low birth weight.

According to the latest research by WHO, prenatal yoga can be used as an effective tool to combat pregnancy related stress. The gentle and safe approach makes it do-able for women in all stages of pregnancy. Aligning the body through yoga postures along with Pranayam, greatly help in reducing stress. And as they say; happy moms give birth to healthy babies!

Other common problems associated with pregnancy include edema, gestational hypertension, mood swings, gestational diabetes, muscular discomfort, joint aches, and weight gain. Engaging in physical exercise, especially yoga, can be helpful in the managing all these issues.

Your pelvic floor plays an important role in labor and birth. In fact, midwives credit a fit pelvic area with less tearing during vaginal birth and lower incidence of long-term incontinence post delivery. Sounds good to me. If that doesn’t convince you, consider this—practicing the mula bandha 

MOOLA BANDHA 

A bandha is an internal “lock” we create with muscles and breath in order to hold energy in the body during a yoga practice. There are three different bandhas and a fourth, which is created by drawing in all three at once. Mula bandha is a contraction of the pelvic floor. Uddiyana bandha is the contraction of the abdomen (stomach, digestive organs, and diaphragm). Jalandhara bandha is a contraction around the throat (esophagus, Adam’s apple, and hyoid). Maha bandha is the aforementioned tri-lock.

If you’re pregnant, the mula bandha is the only one you want to focus on right now Here are two exercises that might help you better understand the mula bandha.

1) Start by sitting in Sukhasana, or an easy cross-legged position. Allow your mind to settle into a peaceful place and focus on the breath. Begin to deepen the breath and fill the belly with each inhale. Notice how your diaphragm pulls in and up as you exhale. Let your hands rest on your belly to really feel what’s happening. Continue for five breath cycles.

Now, sit on one hand, placing it under your perineum with your palm facing down. Continue the breath, but now begin to engage the mula bandha on the exhalation. Notice if you feel the muscles in your pelvic floor rise. Don’t panic if you don’t! It’s a very subtle lift. Use the exhalation to draw everything in and up—perineum up, abdominals up, diaphragm up. On the inhalation, relax everything and expand. Repeat ten times. Eventually, the muscles will tone and you’ll notice a more pronounced lift.

2) Start on your back with your knees bent and pointed upwards, as if you are about to lift into bridge pose. If you are beyond your 18th week of pregnancy you may find this posture puts too much pressure on your lower back. If this is the case, just turn on your side. Rest your head on your upper arm and keep the knees bent. Place a rolled up towel in between your legs for extra support and continue the exercise from here.

Focus on the breath again—long and deep. As you inhale let the belly fill and expand. You may even notice the pelvis tilt forward a bit as the space between the lower back and the floor increases slightly. On the exhalation let the lower back draw down towards the floor.

Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage. Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you've never done yoga before, the modified moves taught are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga's gentle motions and breathing

Inputs by Deepika Lalwani based at  Gurugram ( Gurgaon ) - fitness and nutrition professional with expertise in various forms of fitness exercises including Yoga (Hatha Yoga, Chair Yoga, Rhythmic Yoga, Pre-natal and post natal Yoga, and Power Yoga), Pilates, Mindful meditation,Chakra meditation, Chakra balancing, functional training, and diet and nutrition for a healthy living 

 

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