" Pranayama for Pregnant Women | 20 mins Daily Deep breathing exercises for Pregnancy | All Trimesters"

Hi everyone, this is Bharti. Welcome to the channel. Today we'll be doing a short pranayam practice that you can safely do throughout your pregnancy. This practice will help you to calm the nervous system as well as improve blood oxygenation and circulation to the uterus and the baby. So once you are ready, let's gently hop onto the mat and get going. We will start with a short warm-up for the hips and spine so that we are able to sit better for the pranayam practice. So let us come to sit on a cushion or a yoga block so that your hips are slightly above the knees. Ground your sit bones into your cushion, lengthen the spine, roll the shoulders back. As you inhale, extend both the arms up and stretch up looking up towards the hands. Exhale, slowly bring the hands to heart center. Let's do it two more times. Inhale, extend the arms up, stretching up. Exhale, bring the hands to heart center once more. Last time. And this time, let's go towards the right side, breathing into the stretch on the left side of the body. Come back to center, go to the left, come back to center. Gently bring the hands down. Bring both the hands on either side of the hips. Inhale, extend the left arm up and bend to the right. Stay for a breath and come back. Inhale, take the right arm up, bending to the left. Stay for a breath and come back. Again, inhale, take the left arm up and this time, let's just start rotating the arm in backward direction. For three, two, one, come back. Let's go to the other side. Inhale, take the right arm up and then start rotating the arm in backward direction. For three, two, one, and come back to center. Bring both the hands behind the neck, interlacing the fingers, supporting the neck with the thumbs. Inhale, open the chest and look up. Exhale, curl the spine, bringing chin to chest. Again, inhale up, exhale down. Inhale up, exhale down. Two more times. Last time, come back to center, bring both the hands to your knees and let's just start rotating the torso in clockwise direction. For five, four, three, two, one, and reverse. Five, four, three, two, one, and come back to center. Take both the hands behind your back, bring both the legs in front and let's just take the knees side to side for gentle mobility in the hips. So let's go to the right, center, left, center. Come back to center and let's sit back to start the pranayama practice. We'll start with some belly breathing. So let's bring one hand on the belly and one on the chest. Let's just start by taking a deep breath in through the nose and a long exhale out through the mouth. Again, inhale through the nose, exhale through the mouth. Last time. Now with the next inhalation, breathe into your belly, feeling your belly expanding out while the chest remains almost stationary. As you exhale, the belly softens and goes back in. Again, inhale deeply, breathing into the belly, expanding the belly outwards. Exhale slowly, the belly softens and comes back in while the chest remains almost stationary. Keep going on. Inhale deeply, exhale slowly. One last time. Inhale deeply, expanding the belly. Exhale slowly, the belly softens and comes in. Now bring your hands on either sides of the ribs, gripping the front so that all the four fingers are at the bottom of the ribs in front and your thumb is pointing towards the back. And we'll practice 360 degree breathing now. So as you inhale, feel the expansion in the ribs so that the ribs are expanding outwards in all the direction, front, sideways and back. As you exhale, the ribs soften and go back in. So let's try. Inhale deeply, expanding the ribs. Exhale slowly, the ribs come back in to the midline. Again, inhale deeply, feeling the expansion in the entire torso in the outward direction. Exhale slowly, everything comes back in. Keep going. Exhale slowly and relax, bringing the hands down. Let's take a couple of normal breaths. Next we are going to do Nadi Shodhan Pranayam. So bring the right hand in Vishnu Mudra by folding the first and second finger. The left hand stays on the knee in Chin Mudra. Bring the right thumb to the right nostril. Take a deep breath in through the left nostril and exhale to the left nostril to prepare for the practice. Inhale from the left side again. Switch the fingers, closing the left nostril with the ring finger and slowly exhale from the right side. Inhale from the right, switch fingers, exhale from the left. Keep going on. Inhale left, exhale right. Inhale right, exhale left. Try to keep the lengths of the inhalations and exhalations equal. Last round. Slowly bring the right hand down and let's take a couple of normal breaths. Next we are going to do Pranayam meditation which is great for calming the body and creating positive vibrations throughout the body. So we'll start by doing Aakar three times. For Aakar first bring your hands in Yoni Mudra by joining the thumbs and the index finger and place it at the bottom of your belly. We are going to take a deep breath in and as we exhale we are going to make a sound and feel the vibrations in our belly. So take a deep breath in again inhale deeply one last time inhale Next we are going to do Ukar. So bring the hands in Namaskar Mudra with the thumb right at the center of the chest at the sternum and we are going to inhale through the nose exhale through mouth making OO sound. Take a deep breath in again inhale OO Finally bring all the fingers over the eyelids and close the ears with the thumbs and we are going to chant MA sound for three rounds. Take a deep breath in OO Slowly bring the hands down keeping the eyes closed now we will join the A, OO and MA Kaar to chant Omkar three times. Take a deep breath in OO Slowly bring the hands to heart center and let's start rubbing the palms to create heat in the palms. Gently bring the palms over the eyelids feeling the healing heat of the palms through the eyelids. Gently bring the hands down and open your eyes. I hope you enjoyed today's practice I'll see you soon with a new video till then take care and bye