YOGA HAMIL

Yoga comes from the sanskrit "yuj" which means union ie the union between body
movement, breath and mind. Learning yoga means learning yourself through your body
movements, your breath, your strengths and weaknesses so that you feel comfortable and happy
(Widya, 2015). Yoga is a combination of activities in the form of stretching, bending, emphasis,
focus, strength, endurance, balance, breathing and appreciation. The difference in yoga with other
exercise is the alignment of breath, mind and soul so that after doing this exercise the body feels
more relaxed and calm.
Yoga is an exercise that can be done by men and women of all ages, both children,
adolescents, adults and the elderly. There is even a special yoga for pregnant women and children
with special needs. Yoga movement is adjusted to the age, physical and mental condition of a
person. In addition yoga can be done in groups or individuals, relatively inexpensive and does not
need any tools.

There are seven basic branches of yoga that are adapted to the needs of yoga practitioners,
including:
1. Hatha yoga, wich is union by training the body and breath.
2. Laya yoga or kundalili yoga, wich is a system of natural energy in the body with ways of self-
autosuggession with the intention of controlling the centers of energy.
3. Mantra yoga, that is by reciting the mantra repeatedly. This spell will turns into a vibration that
positively affects the body, mind and soul.
4. Bhakti yoga, that is communicating with God by way of worship, piety and surrender for love
and deep respect.
5. Karma yoga, it means yoga through work and ministry. The yoga practitioner has the belief
that whatever is done will produce a worthwhile result. Done by doing good without expecting
rewards.
6. Jnana yoga, namely deepening of science, learning and analyzing endless spiritual knowledge
to seek true truth.
7. Raja yoga, which is a blend of other yoga, especially hatha yoga that emphasizes the aspect
Practically speaking, the king of yoga emphasizes its high level.
 Yoga if practiced regularly and correctly, based on experience and scientific data can help
achieve holistic health, namely physical, mental, social and spiritual health.
Dolphin Method Formula for Assessing a Yoga Pose for Pregnant
1. Creating Space, for baby and mother
2. Abdominal Muscles. Didn’t influence of the pose on the abdominal muscles
3. Relaxin Hormone. Didn’t had stress or load does the pose put on the joints.
The hormones produced during pregnancy cause the ligaments that support the joints to
become more mobile and more at risk of injury. Avoid jerky, bouncy or high-impact
motions that can cause injury. The hormone relaxin makes a pregnant woman’s joints and
muscles more supple and flexible than usual. Help the pregnant avoid the temptation to
overstretch loose joints, including hips, ankles and knees, as this could cause future
instability.
4. Belly Compression. The pose didn’t compression in the belly.
5. Stability. Give stable is the pelvis, specifically the sacrum & pubic symphysis.
6. Individual assessment of pregnant
• Could the woman do the pose pre-pregnancy
• Does it feel good
• What fitness level does she have
• Stability
• Flexibility
• Injury (past or present)

The following list of do’s and don’ts is a useful summary of the main points and principles
in yoga for pregnancy, most taken and adapted from Uma Dinsmore-Tuli in her manual for
pregnancy yoga teachers.
Do move slowly and gently
Do arise and change positions carefully
Do rest whenever needed
Do chest opening practices to promote easy breath
Do use props and support to help in the practice, especially when resting
Do take time to let yoga help bring focus to mom-to-be and baby
Do listen to the body
Do trust body and be aware of the sensations in different yoga poses
Do practice yogic relaxation techniques often
Do use yogic pelvic floor practices to learn how to identify, tone and release the muscles of
the pelvic floor (Kegel exercises)
Do breathe fully, smoothly, and exhale completely
Do keep the room well ventilated
Do drink plenty of water
 Do have fun
Don’t bounce or jump from pose to pose
Don’t be too tough on self –
Don’t hold the breath
Don’t lie flat on the back of the body
Don’t overdo or overstretch
Don’t practice in a heated room or get overheated

Benefits of Prenatal Yoga (Wile, 2013)

1. Improves strength, flexibility and endurance.
Yoga improves and balance strength, flexibility and endurance in all major muscle groups,
preparing expectant moms for the physical demands of labor and child birth.
2. Reduces back pain and sciatica.
The stretching in yoga helps relieve tension in the muscles in your low back, while also
stretching the muscles in the hips and hamstrings, which, if tight, can place strain on the low
back. Additionally, the increase in body awareness helps you be more conscious of how you
move in daily life and how those movements may affect your back. The Pregnant women with
regular prenatal yoga have good quality of life (Curtis, Weinrib, and Katz, 2012)
3. Relieves stress and anxiety.
The focused breathing exercises in yoga help to eliminate mental chatter and relieve stress in
the mind and body. Yoga helps you remain in the here and now rather than worrying about
giving birth or about the changes that will be happening in your life once the baby is born.
4. Improves sleep.
Yoga helps relax your mind and body preparing you for a better night's sleep. Reduces swelling
and inflammation around your joints. A regular and consistent yoga practice improves and
promotes the circulation of blood and oxygen throughout your body, which helps reduce
swelling and inflammation around ankles and wrists.
5. Aids in digestion.
As your baby grows there is less room for the organs of your digestive tract. This can lead to
indigestion. The stretching of yoga helps promote circulation and digestion.
6. Helps maintain good posture.
Yoga teaches you how to keep your pelvis in a neutral position and lengthen through your
spine to maintain proper posture. During pregnancy, many women begin to have an excessive
pelvic tilt due to the weight of the baby, causing a sway in the low back and leading to back
pain. Yoga helps women notice changes in their center of gravity and find correct posture
throughout their pregnancy.
Breathing
The breathing is one of principle in yoga. Four steps of breathing in yoga:
1. Puraka that is inspiration or breathing, under normal conditions air entering into the lungs
through the nose.
2. Kumbhaka it means retention or holding the breath, air can be retained during inspiration. (Not
recommend for pregnant women.)
3. Reckhaka it means expiration or exhale, letting air out of the lungs through the nose.
4. Sunyaka it means suspension or delaying the breath, after exhaling there is a pause before
breathing/inhaling/inspiration.

Warming Up
Bringing the arms above the head elongates the spine and creates space between the top of the
fundus (uterus) and the stomach that helps reduce heartburn and increases lung capacity. This
sequence also reduces upper back pain caused from the center of gravity shifting forward.
 YOGANAS
A. Standing
1. Tadasana
Tadasana is usually the starting position for all the standing poses. But it's useful to
practice Tadasana as a pose for 30 second to 1 minute while breathing easily.
- Stand straight with legs parallel to the waist, and make sure the position of the soles of
the feet even. Then lift all the toes and put one by one back to the floor, starting from
the little finger.
- Do not let the weight rest on just one foot or on the toes, but put the weight on your
feet, footballs and heels.
- Tighten your knees and pull your thigh muscles up. Hip contract and the input of the
buttocks or tail bone in.
- Keep the stomach / navel remain inward, open chest, spine stretched up, shoulders
relaxed, and straight ahead.

2. Uttanasana
Stand in Tadasana pose,

- Stand in the position of Tadasana, then bring your palms to the waist, then Exhale and
bend your upper body and bring your palms to the floor.
- Try to keep your downward with a view to the legs then stretch the spine.
- Do this uttanasana pose up to 2 cycles of breath, bring the weight of the body to the
floor not on the hips.
- Raise your hands upwards, enter into the tadasana urdha hastasan poses.
 - Exhale: lower back both hands, back to the pose of tadasana.

3. Ardha uttanasana
Stand in Tadasana, put both hands on the knees then align the pelvic position with your shoulders.

4. Vibradasana I
5. Vibradasana II
- Make a pose tadasana.
- Inhale: Stretch hands and feet and make sure both feet are aligned and parallel to the
front. Pastikan kedua telapak kaki sejajar, otot paha kontraksi, otot bokong/ tulang
ekor masuk kedalam, perut/ pusar masuk kedalam, dan dada terbuka.
- Slide the right foot until it turns 90 ° so it faces out, then the soles of the left foot
turns inwards 45 °.
- Exhale: bend your right leg to form 90 ° with your thigh then keep the pose while still
correcting the position of the hip and body bones to face the front. While the hands
remain spreading look to the right side.
- Perform this virabhadrasana II pose up to 20 seconds to 1 minute, according to
ability.
- Inhale: straighten the right leg, hands keep stretched, facing forward, and foot pose
back side to side to the front.
- Perform this virabhadrasana II pose on the left leg side.
- Exhale: back to pose tadasana
6. Uthita Prasvokonasana

- Start with tadasana. Then proceed to the Vibradasana II pose

- Inhale: Regangkan kedlakukan lompatan dengan pose akhir tangan terlentang lebar dan
kaki terbuka lebar kesamping. Pastikan kedua telapak kaki sejajar, otot paha kontraksi,
otot bokong/ tulang ekor masuk kedalam, perut/ pusar masuk kedalam, dan dada
terbuka.
- Then lower the body sideways until the palm touches the floor (at the back of the
right foot) or flex the right hand then rest it on the right tight, or can be assisted with
wood block.
- Inhale: spread left hand linear to the spine and then push the left hand out as far away
from the center/to the right side.
- Do this uthita prasvakonasana pose up to 30 seconds or 1 minute, according to ability.
 - Inhale: restore the body pose to keep the spine straight back up, keep the hand
stretched, face forward and pose the feet back to the initial position.
- Do this utthita parsvakonasana pose on the left leg side.
- Exhale: back to tadasana pose.
B. Kneeling
1. Table Pose
- Perform a kneeling pose with a table-shaped look.
- Open both palms and spread the fingers.
- Provide the distance between the palms as wide as the shoulders and position the
knees as wide as pelvis. Rest both the shin legs and feet to the floor.
- Do not let the weight rest on just one knee or hand, but place the weight on all the
palms of your hands and knees until your legs are relaxed.
- look ahead, open chest, relax your stomach and keep the spine straight.

2. Adho Mukha Svanasana (Downward Facing Dog)

Starting in table pose make sure hands are under the shoulders and the knees are directly
lined up with the hips. Curl toes under and move into downward dog for 1 to 3 breaths.

3. Cat Cow pose

Hands and knees position. Make sure the hands are directly under the shoulders and rock
the pelvis back and forth. On the inhalation spine straightens out, head is lifted, and gaze
is between the eyebrows. On the exhalation press hands into the mat and round the back
 tucking the tailbone under. If the pregnant have a carpal tune syndrome, modification
with blanket or matrass in her hands.

4. Cat Twist
 Starting in table pose make sure hands are under the shoulders and the knees
are directly lined up with the hips.
 One leg back, opposite arm forward Gaze is down neck is long, Shoulders away
from your ears, Hips are squared to the floor, Create a straight line from the fin-
gertips of your _ hand to the toes of your _foot
 Leg crosses over to the opposite side of you mat and curl the toes under and
press the heels back
 Inhale pivot back foot flat on the ground pressing the outside side of your back
foot down
 Raise opposite arm up Open the chest as you inhale reaching up
 Exhale release arm down and Inhale leg up
 Exhale knee down & round the back
 Other side
 Sumber: www.prenatalvinyasayoga.com

5. Prenatal Chaturanga
Hands directly under shoulders (instructor look from above) • Chest comes forward to
free the shoulders • Exhale and bend at the elbows either just a few inches (6cm) or until
shoulders are in line with the elbows • Forearms perpendicular to the ground as much as
possible • Elbows stay close to the body • Inhale press straight back up
C. Sitting
1. Dandasana
All start the sitting pose is Dandasana.

2. Sukhasana
- Sit on the matrass, used blankets or pillow to elevate hips
- Open your shoulders, and relax your breath

3. Badha Konnasana (Butterfly pose)

- Start with Dandasana poses
- Bend your knees sideways and put the feet together with both hands. Apply pressure
on both heel.
- Pose Baddha Konasana as long as possible according to ability.
- Then rest your knees and legs by shaking your legs up and down,
- Exhale: back to Dandasana position.
 -
4. Upavista Konnasana
Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and
open your legs to an angle of about 90 degrees (the legs should form an approximate right
angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks
forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can ‘not
sit comfortably on the floor, raise your buttocks on a folded blanket.
With your thigh bones pressed heavily into the floor and your knee caps pointing up at the
ceiling, walk your hands forward between your legs. Keep your arms long. As with all
forward bends, the emphasis is on moving from the hip joints and maintaining the length
of the front torso. As soon as you find yourself bending from the waist, stop, re-establish
the length from the pubis to the navel, and continue forward if possible, and hold for 3
cycles of breathing

5. Child’s pose (Balasana)

Knees wide apart, sit down on heels, and stretch arms out in front with forehead on the
ground. (Late in the third trimester a pillow can be placed under the head). Use a blanked
behind knees, if your knees feel discomfort.
Use this pose as a resting and pelvic opening pose. This may or may not feel good during
labor because it puts a lot of pressure on the perineum but may feel good in between
 contractions as resting position alternating with the cat pose. The center of the forehead
has a pressure point which induces relaxation

D. Lying
1. Savasana
- Lie with both hands slightly away from the thigh (palms facing up) and legs slightly
open.
- Close your eyes, relax, and breathe with deep and long breaths.
- For Pregnant women do not spend too long in this position.
2. Anantasana
- Start with Savasana Pose
- Lie down one side of the body
- Put the lower hand to support the head, then the other hand can be placed in front or
on the stomach
- Bend the knee and tilt to make the body more relaxed.
- Close your eye and relax.

Prenatal Vinyasa Soft Form A

1. Inhale reach up, exhale forward fold
2. Inhale, lengthen the spine
3. Exhale, bring the left foot back and knee down
4. Inhale and reach the arms up - one hand can come to thigh if needed
5. Exhale and lunge forward
- Make sure knee doesn’t go past the toes and the front foot stays flat on the floor
- Make sure the lunge isn’t too deep by hugging baby into the spine during exhalation
6. Inhale lengthen up
7. Exhale release hands back to the inside of the right foot
8. Bring right knee back to the floor
9. Child’s pose
10. Curl toes under and move into downward dog for 1 to 3 breaths
11. Exhale release knees down back to all fours
12. Bring the thumbs together with the fingers spread out wide- hands come forward slightly and
can be on a block or on the ground
13. Bring the left foot to the outside of the left hand
14. Inhale and reach the arms up - one hand can come to thigh if needed
15. Exhale and lunge forward
- Make sure knee doesn’t go past the toes and the front foot stays flat on the floor
- Make sure the lunge isn’t too deep by hugging baby into the spine during exhalation
16. Inhale lengthen up
17. Exhale release hands back to the inside of the left foot
18. Step right foot forward
19. Inhale lengthen spine
20. Exhale forward fold
21. Inhale bend knees and sweep arms out to the side as you come to standing

RELAXATION
Benefits of Relaxation
Relaxation is very important for optimal health. It will allow one’s mind and system of the
body to experience rejuvenation and recovery from everyday’s activity wich put strain to the body
and mind. Insomnia is a growing problem and affects the body's natural mechanism for the process
of resting and healing during deep relaxation, the body becomes relaxed and the mind becomes
calm. It is liberating one’s self from everyday anxieties. The response is given to the relaxation
associated with the parasympathetic nervous system, so that when relaxation enters the body and
mind, the parasympathetic nervous system breaks in, resulting in a sensation of tension release
(slower and fuller breathing), wich result in slower heartbeat. The mind becomes more calm, with
more space between the various thoughts. Many people report that deep relaxation training
improves the quality and amount of their sleep time, relieves pain, releases tension, helps in
regulating stress, restoring and sustaining health and generating a sense of peace and acceptance.
Deep relaxation and tension release also increase body flexibility.
Basic Relaxation Position
In this position we learn the art of silence/calm of the self (mind) and the body. Usually
done at the end of the exercise and done in a lying position. The body is systematically relaxed
and will make the mind repel all the clutter in the head that obscures perception and obstructs total
relaxation. It is a form of deep relaxation that is essential to eliminate all external stimuli and
increase relaxation. Eyes closed, breath smoothly and naturally. Deep relaxation occurs when one
maintains the consciousness and awareness of the whole process. The frenzied mind comes out in
consciousness and observes with impatience, like when you're watching a movie screen.
The Basic Relaxation Position in Yoga
To perform breathing techniques, lie down with your legs straightened in a comfortable
position. Turn the palm of the hand while turning the upper arm outward, let the arm lie relaxed
slightly beside the body so that the armpit and the side body feel open and weak, and not tense.
Balance the side of the body, arms and legs, feel the same weight on the shoulders, buttocks,
arms, and legs. Drag and exhale with fully, like a sigh, to release the body from the tension with
ease. Maintain this position along the positions of breathing techniques, with as little as possible
interference and movement.
PRECAUTION
1. Do not overstretch, relaxing in the body can cause instability in the joints and connective
tissue
2. Pregnant women should be able to maintain normal ujjayi breathing without getting out of
breath as they practice
3. ACOG has taken the 140 heart rate limit off of their recommendations. There is no limit
on what a pregnant woman’s heart rate should be as long as she can carry on a conversation
while exercising
4. Dehydration can cause contractions
5. Pregnant women should keep their core body temperature below 38.30C
6. ANY pose that causes discomfort should be avoided (even simple ones)
7. Move into every pose slowly and mindfully
8. Do not do prenatal vinyasa yoga for 3 days following an amnion or a CVS
9. Start practice slowly. Give students permission to only do part of the class and rest in
child’s pose often. First class have her only do 80% to see how her body responds
10. Although most yoga practices encourage not eating 2 hours before practicing, pregnant
women should have a light snack (apple or fruit, nothing hard to digest) an hour before
yoga and should stop and drink water if they are thirsty

Special Cases
Some women will be advised to not exercise at all during pregnancy. These include women with
the following conditions:
Risk of preterm labor
Vaginal bleeding
Premature rupture of membranes

Poses to Discontinue
1. Discontinue downward dog if: baby is head down and the woman has large amounts of
fluid, woman has heartburn, it stops feeling good, woman has high blood pressure,
baby is recently moved to a head down position from a breech position, woman has
any eye condition that prohibits inversion (ex: Glaucoma)
2. Legs separate wide enough for belly to fit comfortably with forward bends
3. Some women will need to always bend knees when moving in and out of forward
bends to support their backs
4. Women with breech babies should discontinue bound angle pose/wide angle after
34-36 weeks
5. Anything that doesn’t feel good!