Yoga during pregnancy – Deep Relaxation

Yoga during pregnancy - deep relaxation
Deep relaxation

What does Deep Relaxation in Yoga mean?

Deep Relaxation in Yoga is achieved through Yoga Nidra (Yoga sleep). Nidra relaxes your mind and body, and rejuvenates you.

Doing half an hour of Yoga Nidra can be as rejuventating as two hours of sleep. Many women find it to be a great way to relax.

What are the benefits of Deep Relaxation?

Yoga Nidra can help you to:

  • Reduce anxiety and stress.
  • Become more aware of yourself.
  • Cope with lack of sleep and fatigue.
  • Cope with pain of labour.
  • Reduce nausea.
  • Stay postive and relaxed.
  • Overcome worries.

Deep relaxation helps you cope with the symptoms of pregnancy.

How can I achieve Yoga Nidra?

Yoga Nidra is a very easy technique. However, as with everything else, practice makes perfect. Talk to a Yoga expert who can teach you the right way.

In Yoga Nidra, you lie on your back (in shav asana). Please note that after your 16th week, it’s best to lie on your side. Always consult your Yoga expert to decide the right position.

Steps to achieve Yoga Nidra

  1. Lie down on your back or side. (As advised by your Yoga expert).
  2. Close your eyes.
  3. Bring attention to each part of your body, one by one. Do it from each toe, up to your head.
  4. Follow the reverse path. Do it from your head to each toe.
  5. Take deep breaths as you shift focus from one part to another.
  6. When you inhale, think of positive thoughts. Ignore negative thoughts.
  7. When you exhale, tell yourself you are pushing out all negativity.
  8. After you have finished, continue lying down for five minutes.
  9. Slowly open your eyes. Get up gently.

Tips to get the most out of Yoga Nidra

  • Choose a quiet place
  • Play light music if you like
  • Make sure the place has good ventilation
  • Put your phone on silent
  • Wear comfortable clothes
  • Use a Yoga mat or rug
  • Use pillows or cushions to make you comfortable
  • Do Nidra 1-2 hours after a light meal. Or 3-4 hours after a main meal
  • Cover yourself with a blanket. This is because your body temperature drops during Yoga Nidra