In recent times yoga has become quite popular not only among adults but also among children. Though the numbers are high in adults who regularly practice yoga, kids yoga has its own miraculous benefits and advantages that every parent must know and encourage their children to follow the routine.  Regular yoga practice can help them conquer their anxiety, counter the school and study pressure, loneliness, and health issues and help them to build a stronger immune system. When the whole world is following yoga for the betterment of physical and mental health, there is no better time than now to incorporate kids yoga routine into your child’s life.  

kids yoga at shwet yoga classes in thane west

Kids yoga routine should not be stressful. Just a daily practice of thirty minutes filled with fun activities is the key to making your child adapt to kids yoga routine easily. Don’t have high expectations at the initial stage, start with baby steps and some easy-to-do simple poses. You can encourage them to follow you during your own practice or simply enroll them in online or offline kids yoga classes.  

Tips for the child-friendly yoga routine and their benefits- 

Practice at an open space 

The best way to teach a child is to show them things practically with demonstration. Always choose an open space like a living room, terrace, or yoga studio where there is a space for you both to practice. Children also get fascinated by the open spaces like playgrounds, and open terraces. Make sure you always practice at such a place where there is some place left for your child to join you, as children have the tendency of imitating us. Don’t impose yoga on them, rather practice it in front of them, and let them know that they can follow the suit. 

kids yoga at shwet yoga classes in thane west

Fill it with fun 

Kids yoga is completely different from adult yoga. Never keep the routine monotonous. As a parent or yoga teacher, it is your responsibility to make sure children enjoy the process rather than get tired or bored. Start with the easy poses and try to correlate them to animals and pretend to be the one. Try to phrase out the instructions in funnier ways like “crawl like a tiger”, “stretch like a giraffe”, and “twist like a snake”. 

kids yoga at shwet yoga classes in thane west

Get them their own mat 

A yoga mat is a must for every yoga practitioner. Get your child his or her own yoga mat. Opt for kids’ yoga mats with the designs, and cartoon characters on them. Don’t keep it plain like the adult yoga mats. The mat should be creative, colorful, and inviting. When they see their own yoga space, they will feel encouraged to practice yoga asanas daily without failure. 

kids yoga at shwet yoga classes in thane west

Answer their questions 

Kids are full of curiosity and love asking questions. When they see you exercising or they themselves start the yoga practice, their creative minds host a lot of questions. Don’t ever ignore their questions and feed their curiosity to such an extent that get excited to try out new poses.  

Kids yoga benefits- 

kids yoga at shwet yoga classes in thane west
  • By regularly attending the Kids Yoga Classes at a particular time your child develops discipline and learns time management, honesty, and self-control. 
  • Your child with his other fellow little yogi friends may not realize it, but cleaning, rolling the yoga mat after use, and putting it away imbibes the niyamas or observance in their life. It teaches them to take care of and value their belongings. This prompts them to keep their surrounding neat and clean and does their work on their own.  
  • Practicing a pose on daily basis to improve it to perfection, performing breathing exercises before every session, or meditating for a few minutes before sleep or after waking up makes them calmer, happier, and peaceful. 
kids yoga at shwet yoga classes in thane west
  • The behavior children attend during kids yoga practice motivates them to face any challenge in life without giving up. It has a lasting effect on their mind making them truly believe that practice makes a man perfect. It develops an ‘ I can do ‘ attitude in them. 
  • Yoga makes children aware of their bodies and their functioning. This makes them slowly start appreciating their physical bodies. 
  • Kids yoga helps to maintain or build healthy social relationships. During the yoga classes kids perform asanas together, they tend to mingle with each other, impacting their social behavior positively. They cultivate the habit of showing a positive approach toward others.
kids yoga at shwet yoga classes in thane west

Caution must be taken about which asanas are appropriate according to their age. It is very important that kids must perform yoga asanas under proper guidance and observation. Some advanced asanas demanding more strength to hold the pose must only be performed only after clearing the basic level and gaining the required core strength. 

People nowadays suffer from weak knees and pain due to various reasons such as injury, nutritionally depreciated food, junk food causing high levels of uric acid in the body, and lack of exercise. One needs to understand the symptoms and causes of knee pain before treating it, to avoid further complications.  

There are plenty of yoga poses available which provide a reliable solution to strengthen the keys and reduce the lingering pain in knee joints to a great extent. But one should always listen to the body and discontinue the practice if there is redness, swelling, or inflammation after starting the yogic remedies. It is always a good idea to practice the asanas under the surveillance of trained yoga practitioners and always take medical suggestions before starting them. 

Yoga poses to treat knee pain 

Studies show that people with weak knees and suffering from knee pain get much-needed relief by practicing yoga a few times a week. Here is a list of few yoga poses that will work wonders for your knees. 

Chair pose 

The largest muscle in the body is involved while practicing this pose. It is recommended to hold the pose as long as you are comfortable. The longer you hold the pose the more beneficial it is, making knees stronger and flexible. One minute of holding this pose burns around 5-6 calories. Making it ideal for toning the muscles of the legs. 

Warrior pose 

It should be practiced under the supervision of experts from yoga for beginners’ classes or studios until you achieve the required flexibility. The pose is excellent for overall vitality and strengthening of the full body. It is a great pose for balancing and stability which stretches the hips, joints, back, and shoulders. It benefits the intestine, abdomen, chest, and liver.   

Triangle pose 

You can perform the multiple variations of this yoga pose with the use of yoga props such as ropes, tables, blankets, etc. for a more relaxing pose.  This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves knee and back pain, invigorates the abdominal muscles, and strengthens the hips.   

Mountain pose 

It is a foundational pose for many yoga poses. You can often do it during transitioning from one pose to another, but you can also do it in a stand-alone way. It is simple in method and the difficulty level is easy.  It helps to correct the posture and improve the balance. Increases the flexibility of ankles and knee joints. It tones the hips and abdomen; helps you gain control over your muscle movements.   

Bridge pose 

This pose is known to calm the central nervous system. This yoga asana is very beneficial to strengthening your knee joints and helpful for the person suffering from osteoporosis. It strengthens the spine and reduces the strain on the neck thus reducing back pain. Additionally, it helps to develop stronger shoulders and gives relief from the sagged shoulders.  

Crescent lunge 

Crescent lunge may be a good way to create leg strength and is often useful if you’re affected by sciatica. This yoga asana requires you to be stable in a high or lunge position, strengthening the glutes, quads, and calves. The balancing aspect of this pose strengthens the group of leg muscles, supporting the knees. Thus, it is highly recommended for knee and hip joint strengthening. 

Child pose 

This is a very gentle way to stretch the lower back joints. This pose gives a feeling of relaxation to the entire body. Your yoga instructor can modify this pose in many ways. Use blocks to support your head so the strain on the neck can be reduced. A blanket or towel can be used to give extra padding to your knees so that already hurting knees are not stretched too much. This pose gives a good stretch to your spine without causing irritation that may result from back-bending poses like the cobra pose. 

Everyone has different abilities with respect to strength and flexibility, so it is advised to stop immediately if you feel too much pain after performing these poses. Always consult your physician or medical therapist before joining yoga classes for knee joint pain. 

Medical science is making great progress every day. The improved facilities, available new-age diagnostic technologies, and affordable services for everyone have taken the health care sector in the last few decades to a new height. But still being healthy and never compelled to use these facilities is the top priority of every individual and health care provider. Preventive healthcare will always be the first priority over-treating the disease, and yoga is one of the most effective measures for preventive healthcare. 

It’s no more a secret that the health benefits of yoga transcend just getting a perfectly carved, toned, flexible body. This ancient 3000-years old practice has been considered as an alternative medicinal therapy and rehabilitation methodology that not only helps you treats but also heals many chronic health problems. Everyone must have read about the numerous benefits of yoga such as toned muscles, weight loss, flexibility, improved cardiovascular health, and beauty enhancer, but there are many more mind-blowing benefits out there that are going to surprise you for sure! 

No special requirement 

The pace of yoga is slow and steady, poses are easy to perform that can be modified according to individual requirements, which makes it viable for everyone. Yoga moves you away from worries, ruminating thoughts, and life stress. With just one session one experiences a quieter mind, relaxed muscles, lighter and refreshed.  

Healthy heart, stress-free mind 

The majority of health-related conditions all over the world are associated with the health of your heart. A stressful lifestyle makes your heart weak and people start suffering from a heart attack at a very young age, high blood pressure is also very common among youngsters these days. One of the most prominent benefits of yoga is that it improves cardiovascular functionalities and also treats musculoskeletal problems. It is significant in reducing stress and anxiety levels, and inducing a positive mindset.  

Chronic health conditions 

Chronic health complications vary from internal malfunction to reduced immunity, skin inflammation to lingering muscle or back pain, shortness of breath, and frequent cold & cough. The benefits of yoga asanas and cleansing yogic practices like kapalbhati, nadi shudhhi kriya, and daily sun salutation help to remove the toxins from the body. A significant change can be seen in the conditions of a person suffering from chronic conditions of any type.  

Strengthening the lungs 

Pollution and bad habits these days play a major role in deteriorating the health of your lungs. Lungs are the main building block of your health. Pranayama and other breathing asanas help you build a strong respiratory system. It improves the oxygen levels in the body and automatically increases the life expectancy keeping you strong from within. 

Beauty secrets 

Increased blood circulation throughout the body is another great benefit of yoga. Inversion like sirsasana, sarvangasana, hastapadasana forces the blood towards your scalp and helps to improve the hair and scalp condition. Glowing and radiating skin can be seen after the regular practice of yoga asanas and various shudhhi kriyas.  

Increased strength and endurance 

Yoga not only improves your focus and concentration but also is very helpful in muscle strength building and improving pain endurance. Due to the improved joint health and flexibility, you are at minimum risk of problems like back pain, sciatica, and migraine issues. As the fluids in joints get rejuvenated and a cushioning effect is formed due to muscle and joint strengthening, it also prevents any injury to the joints.  

Reduction in medicinal side effects 

Side effects of intensive treatments like chemotherapy in cancer are equally undesirable. All these side effects and pain associated with it can be eased to a great extent with the help of yoga. Research has shown that the regular practice of yoga can reduce fatigue and stress due to heavy medications, relieve pain, increases endurance, detoxifies the inner system, and improve organ functioning thus making your recovery much easier and a little less painful.  

There are so many benefits of yoga that are not generally discussed and can be a surprise for many. Every day every individual regularly discovers a new thing about yoga and its benefits. Consult your yoga teacher for more deep insights about yoga. 

Pregnancy yoga gives an expectant mother and unborn child the necessary health boost they require most during the crucial phase of development of the new life. But prenatal yoga is quite different from regular yoga with reference to context and its essence. That is why one must enroll in good pregnancy yoga classes and perform the asanas under the observance of a prenatal care specialist to avoid any complexities and injuries. 

prenatal yoga classes in thane west

Why you should avoid some poses during pregnancy? 

The body goes through an immense physical transformation during pregnancy. This means your exercise should also need to be tweaked according to this transformation. The same yoga poses you use to practice prior to getting pregnant can turn out to be harmful to you and your baby during different phases of pregnancy. Hence, it is essential to note down the yoga poses to be avoided during the pregnancy.  

1) Too intense or bouncing poses 

Fast-flowing poses can put your body under tremendous pressure. During the initial phase of pregnancy when the implantation process begins the embryo is in the development phase. Fast-flowing poses or poses giving your body a jerk, bouncy feel makes you more nauseous. So, it is better to avoid poses requiring intense flow. Instead, restorative and grounding poses are recommended to help fetal development. 

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2) Twisting poses  

Twisting, compressing, or twirling poses puts your abdominal region under stress. You must refrain from doing any strenuous abdominal twist or compression. As the embryo is attached to the uterus the formation of the placenta begins and you must pay attention to your belly potion. Deep twists or compressions can cause a decrease in the blood flow to this region hampering the growth of a child.  

3) Vigorous stretch 

During the pregnancy, the knee and other joints, as well as ligaments, become very weak and sensitive. It is best to avoid vigorous stretching as pregnancy already makes joints and ligaments more flexible to prepare for childbirth. Intense stretch can end up hurting your ligaments or pelvic joints.  

prenatal yoga classes in thane west

4) Lying on your back 

Though they seem to be the most simple and easy poses, yoga poses require you to lie on your back and could put pressure on your inferior vena cava. This may lead to lower oxygen levels in your lower body part. It can cause the feeling of nausea, leads to lower back pain, increase blood pressure, and causes heartburn.  

5) Inversions 

These types of poses make you extremely nauseous and drowsy. As the weight is generally gained during pregnancy, especially in the belly region, it already makes it difficult for you to maintain the center of gravity and thus your balance. Because of this performing inversion poses especially during the advanced stages of pregnancy like the second and third trimester can make you extremely nauseous or dizzy, loss of balance is also common which can turn out to be fatal for you and your baby. 

prenatal yoga classes in thane west

6) Heat generating poses 

Heat-producing yoga asanas or poses can lead to dehydration during pregnancy. Heated yoga poses can cause an increase in body heat and heartburn which can harm your child. Heat generating exercises should be avoided in all the trimesters of pregnancy. Loss of vital nutrients through excessive sweating and dehydration should be avoided at any cost during your life-generating journey. 

7) Belly lying 

As you advance in your pregnancy journey you will face difficulties in lying on your stomach with the increased size of your belly. Any yoga pose involving lying on your belly or bending down from the tummy may be harmful during the advanced stages of pregnancy. The growing baby tends to squeeze your internal organs, any extra pressure on the abdomen can be harmful to you and the baby growing inside you. Thus avoid all yoga poses that require you to bend down or lie on your belly.  

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Excising is extremely important during pregnancy. One must follow a prenatal yoga routine to experience a smooth pregnancy journey. But you and your baby’s well-being hold the top priority. It is strictly recommended to consult your doctor before practicing any kind of yoga poses or asanas during pregnancy. Go through this list, consult your physician, and take guidance from prenatal care specialists, and trusted and well-qualified yoga experts before starting your prenatal yoga practice.  

Do you always feel lethargic and tired? Do you think that you are not energetic or inactive as compared to your counterparts? A daily 30-minute or less workout with yoga will make you feel more energetic and less procrastinating, and help you regain the body-mind balance. 

Due to the enormous power of healing and nurturing, yoga asanas have been included in the fitness regime of most people all over the world. Though many people still feel that yoga is not an intensive workout, research has already proven that regular practicing yoga asanas help in everything including weight loss, muscle building, stamina, and endurance improving, boosting digestion, overall fitness, and soothing the mind. 

yoga asanas at shwet yoga classes in thane west

Here is the list of top 7 yoga asanas that keep you fresh, energetic all the day-  

1. Suryanamaskara 

This set of 12 yoga poses helps in better functioning of the body along with improving mental health. It is known as the ultimate yoga asana. Surya namaskar corrects body posture, promotes balance, regulates hormonal cycle, boosts your energy, increases blood circulation, strengthens the heart, builds muscles, tones your body, enhances immunity, gives you a strong respiratory system, and many more. Even if you perform 10 sets of Surya namaskar it is enough for the overall healthiness of your body as all eight limbs are involved during the practice of Surya Namaskar.  

yoga asanas at shwet yoga classes in thane west

2. Vrikshasana 

It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitment toward your goal. Along with strengthening the legs, stretching the arms and spine, it improves concentration. 

yoga asanas at shwet yoga classes in thane west

3. Pshchimottanasana 

It is a seated forward bend position excellent for calming the brain and relieving stress. It gives you an intense dorsal stretch. This is a classic pose from hatha yoga. It gives your whole back- from your spine, calves, hips to hamstring- a very good stretch. Additionally, it also reduces anxiety and enhances a good mood. Known to stimulate kidney, liver function, and uterus; It soothes the symptoms of menopause and menstrual discomfort and also aids digestion. 

yoga asanas at shwet yoga classes in thane west

4. Gomukhasana 

Gomukhasana or cow face pose is a seated pose usually used for meditation purposes. It stretches the thigh, thorax, hips, and ankle. It removes the stiffness from the hips joints and improves the flexibility of the back. It improves kidney functioning and is beneficial to those who are suffering from diabetes.    

yoga asanas at shwet yoga classes in thane west

5. Bhujangasana 

It is a beginner backbend yoga asana that prepares you for deeper back bending exercises. It is an essential pose in the Surya namaskar and can be an alternative to the adho mukh svanasana. It is known for its ability to increase the flexibility of the spine. It opens the shoulders and chest thus increasing the lungs’ capacity and is therapeutic in asthma. 

yoga asanas at shwet yoga classes in thane west

6. Balasana 

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly. It stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

yoga asanas at shwet yoga classes in thane west

7. Shalabhasana 

This simple backbend stretch strengthens your entire back body, from neck to toes. It treats a wide range of problems including lower back pain, postural problems, weakness, or soreness anywhere around your back body, including hips and hamstrings. It strengthens the leg muscles thus reducing arthritis of the knees. Incorrect practice can cause cramps in the leg muscles or lower back so be conscious while performing this yoga asana or perform it under the guidance of a yoga teacher

yoga asanas at shwet yoga classes in thane west

All these asanas are highly beneficial in improving the body’s strength, blood, and oxygen flow in the body, and increase the stamina, and endurance of a person to keep the energy levels high the whole day. But it is always advisable to first consult your physician or start performing any yoga asana under the supervision of a qualified trainer. Especially if you are suffering from any medical condition, pregnant, or a senior citizen.  

Conventional pregnancy wisdom tells you many things about pregnancy symptoms, dos and don’ts. But you will be really surprised to know that many of these facts are actually myths. Although some pieces of information, especially coming from healthcare professionals, can be helpful and accurate, still, lots of myths surround the pregnancy.  

Here we are discussing some common myths about pregnancy and explaining the truth behind them.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 1 – You must take complete bedrest 

The most common myth surrounding the pregnancy is –that one should be completely bedridden and not exert oneself. Unless and until your doctor instructs you to take complete precautionary measures like resting throughout pregnancy especially if it is the complicated one or late pregnancy, one must strive to remain active throughout the pregnancy. You don’t need to be avoiding daily chores, or quitting your professional career. With routine checkups, a nutritional diet, proper medications, gentle stretches, and exercises like prenatal yoga and mindful meditation one can easily remain active throughout pregnancy.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 2 – You should stop exercising 

Like the bedrest myth, this one is also a complete misinterpretation. In fact, women should engage in light to moderate exercise during pregnancy to avoid aches, stiffed joints, and losing muscle strength. Regular pregnancy exercises such as prenatal yoga sessions are immensely helpful to cope with the varied symptoms, body changes, and pain endurance during childbirth.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 3 – Morning sickness only occurs in the morning 

Though the name ‘morning sickness’ suggests the morning in its name, it can affect the expectant mother throughout the day. Very few women face the morning sickness in the morning period only. It typically starts by the fourth week of pregnancy and can remain until the sixteenth week. Medications, dietary recommendations, skipping certain food items, and performing some yoga mudras which ultimately give the acupressure effect are really helpful in combating nausea, headache, and other morning sickness symptoms.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 4 – You will be happy and glowing all the time 

Intake of multivitamins and high nutritional food an expectant mother is fed can result in glowing skin and healthy growing hair. But this is not the case with every pregnant lady out there. Pregnancy can be difficult for many women. Hormones, body changes, mental and emotional disbalance, and tiredness can take a toll on their health. It is normal for any person to not feel good all the time, same with pregnant women.  

In fact, the massive transformation through which the body of a pregnant woman goes can result in chemical changes, hormonal changes leading to dry skin, acne, pigmentation, hair fall, and inflammation. Drinking a lot of water, breathing exercises like shitali pranayama, and yoga asanas helpful in balancing the hormones are the best solution to be happy, affirmative, and glowing throughout your pregnancy.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 5 – External factors won’t affect the fetus well protected inside the uterus 

Though the fetus is well protected inside the uterus and does not get affected by external factors easily, it is not completely impossible. The air we breathe, chemicals to which we get exposed every day can penetrate deep inside the body over a period of time. It is best to avoid the chemical-infused lotions and creams on a very large scale and instead focus more on the internal cleansing. Removing toxins from the body is very necessary. With a lot of fluid intake, deep cleansing yogic kriyas under the guidance of prenatal care specialists, asanas to reduce the fluid retention (which may result in bloating and stretch marks) can be more effective and safest option to avoid unnecessary chemical exposure.  

pregnancy yoga at shwet yoga classes in thane west

Pregnancy Myth 6 – You must start eating for two  

It is true that woman should increase their calorie intake during pregnancy but at the same time, they must not overeat. Overeating can further put pressure on the already weak digestive system. The focus should be on a gradual increase in food intake and emphasis must be on eating the nutritional food rather than on eating more. Overeating can be harmful to both mother and fetus especially if your diet contains a lot of empty calories. There are many prenatal yoga asanas available to reduce boating and improve your metabolic rate during pregnancy.  

pregnancy yoga at shwet yoga classes in thane west

There are many myths surrounding the pregnancy, some of which involve completely irrelevant and incorrect advice that may be harmful in one or another way. One must avoid blindly following such advice and always take guidance from your doctor before making any significant dietary, or lifestyle changes during pregnancy.  

A to-be mother’s body goes through several changes during pregnancy. Though it is not fair to blame every symptom or outburst in pregnancy on this potent cocktail of chemicals surely, they are majorly responsible for this. Much of what’s your body going through – both good and not so good – can be charged on them. Prenatal yoga is the best solution to create a balance between these hormonal changes to reduce the bad and enhance the good effects of these chemical changes.  

Certain hormones are responsible to soften your uterine lining making it easier for your baby to grow, few of them cause you anxiety, while some others trigger your breasts to produce milk, some of them cause your emotional breakdown, others are known to form the baby’s bones, on other hand some causes inflammation, dry skin, etc. The list is very long. Here our prenatal care specialists at Shwet Yoga Pregnafit are discussing the prominent pregnancy hormones and prenatal yoga poses helpful in dealing with their effects on the body. 

prenatal yoga at shwet yoga classes and courses in thane west

Pregnancy hormones and prenatal yoga remedies to balance them 

1. Estrogen 

Estrogen is the main female hormone contributing to the growth of breasts, regulating the menstrual cycle, keeping bone healthy, and cholesterol under control. Along with progesterone, estrogen helps the uterus to grow, maintain the uterine lining, and develop the baby’s organs. It promotes the growth of breast tissues and milk flow. At the same time excess can cause blood rush to the skin causing red, itchy complexion, hyperpigmentation, darker nipples, and dark patches on the nose, cheeks, and forehead.  

Prenatal yoga poses – Try modified Head to knee pose, Cobra pose, and Seated forward bend to balance estrogen levels in the body.  

prenatal yoga at shwet yoga classes and courses in thane west

2. Progesterone 

Progesterone along with estrogen is one of the big two sex hormones. It is responsible for regular ovulation helpful in conceiving. And after conceiving, it is a major cause of heartburn, indigestion, and constipation. It also helps to soften the ligaments and joints to prepare for childbirth. It can also cause your gums to swell, bleed, skin to break out, or make you feel super sweaty.  

Prenatal yoga poses – Thunderbolt or diamond pose, Cat-Cow pose is really helpful to deal with these symptoms. 

prenatal yoga at shwet yoga classes and courses in thane west

3. Human chorionic gonadotropin (hCG) 

These hormones are produced just during pregnancy. It amps the production of estrogen and progesterone. In the early stage of pregnancy, its level is low, but soon it rises at a double rate every two days. It peaks up at 7 to 12 weeks and then it starts to fall back at the start of the second trimester. It affects the immune system, making you more vulnerable to cold and cough.  

Prenatal yoga poses – Legs up the wall pose, Supported bridge pose are very useful to boost the immunity of an expectant mother.  

prenatal yoga at shwet yoga classes and courses in thane west

4. Prolactine 

This is the main milk-producing hormone. It helps to enlarge your breast and produce the milk you will be feeding to your baby after its birth. At the same time, it also charges up adrenal glands to trigger new hair growth in unexpected and unwanted places which usually subsides around six months postpartum. 

Prenatal yoga poses – Camel pose, Mindful meditation are the best way to maintain this hormone in the body. 

prenatal yoga at shwet yoga classes and courses in thane west

5. Relaxin and Oxytocin 

Both hormones are responsible for the relaxation of muscles, bones, and ligaments, stimulating labor contractions, and help in easy childbirth. Oxytocin also helps to shrink the uterus in size after the delivery. Relaxin helps you to feel more balanced and wobblier while walking.    

Prenatal yoga poses – Easy pose, Supine side stretch, Warrior pose, Butterfly pose are some useful poses. 

prenatal yoga at shwet yoga classes and courses in thane west

6. Thyroxine 

Thyroid hormone increases the expectant mother’s oxygen consumption, helpful in stimulating the growth hormones to regulate normal fetal growth. It is an essential hormone used in the development of the baby’s central nervous system. Irregular production of thyroxine is known to cause conditions like hypo or hyperthyroidism causing irregular growth of the fetus, even premature childbirth.  

Prenatal yoga poses – Camel pose, Cat-Cow pose, Bridge poses stimulate the thyroid gland and keep the production of thyroxine at optimum levels. 

prenatal yoga at shwet yoga classes and courses in thane west

Even after labor and delivery, your body is dealing with a lot of hormone production for recovery. There are separate practices to counter the post-partum changes in the body after childbirth. Contact us know more details about pre and post-natal pregnancy care.  

Do you want to feel more relaxed and be prepared for childbirth? Here are insights on when, why, and how to try prenatal yoga for the same. 

What is prenatal yoga and why is it necessary? 

Similar to the other childbirth preparations, prenatal is yoga is a multifaceted approach to exercise promoting modified stretching, mind-body relaxation, mental calming practices, focused breathing and poses aiding in pain endurance capacity. It helps alleviate the pregnancy symptoms like constipation, swelling, fluid retention, back pain, bloating, and fatigue. It enhances mood and improves sleep. 

How prenatal yoga is different from regular exercise/yoga? 

prenatal yoga pregnancy yoga at shwet yoga classes in thane west

Common positions in regular yoga-like intense forward or backward stretches, requiring feet to be stretched far apart, etc can be too stressful for the joints and pelvic area of a pregnant lady. As the pregnancy reaches advanced stages and the baby bump starts growing bigger each day, there is a lot of weight putting pressure on the uterus and bladder, pushing them down. Additionally, hormones loosen the ligaments, muscles, and joints are weak, causing spinal discomfort. All these factors need modifications in the regular yoga poses to adapt to the changing body requirements. Prenatal yoga introduces you to these modifications, stretching and strengthening alterations, emphasizes focused breathing preparations.  

When can you start your prenatal yoga sessions? 

You don’t need to be a yogi to join the prenatal yoga class, though it is always good to start it early in your pregnancy for maximum benefits. You can even start with yoga even before getting pregnant at the conceiving stage to have a healthy pregnancy and baby. A good prenatal yoga offers the yoga sequences and is most accommodating to the current pregnancy stage-specific to each trimester. But always consult your medical advisor and an expert prenatal care specialist before starting as a safety measure.  

Benefits of prenatal yoga –  

prenatal yoga pregnancy yoga at shwet yoga classes in thane west

Prenatal yoga is proven to have many health benefits for the mother and the unborn child- 

  • It improves the quality of sleep ensuring that the pregnant lady gets ample rest. 
  • It reduces stress and anxiety to a great extent. 
  • It increases the muscle strength, flexibility, and endurance of muscle required for childbirth. 
  • It is highly beneficial in reducing the pregnancy symptoms like nausea, lower back pain, headaches, and shortness of breath. 
  • It reduces the extent of hot flashes one experiences during the pregnancy. 
  • It promotes a connection with your baby 
  • It takes care of the overall health of the mother and child. 
  • It keeps the body active, stabilizes your mood, and helps with mental centering. 

Safety guidelines to be followed while performing prenatal yoga –  

To protect your and your child’s health always consult your health provider before joining pregnancy yoga classes. Don’t rush while practicing any yoga asana, take your time. Always ask your yoga instructor about the safety of the yoga pose. 

prenatal yoga pregnancy yoga at shwet yoga classes in thane west

Hydration is the key 

Drink enough water. It not only prevents hot flashes but also keeps your body temperature balanced which usually tends to be on the higher side during pregnancy causing heartburn, excess sweating. It is also quite helpful in flushing out all the toxins from the body helping in the internal cleansing of the body.  

Protect your back 

Avoid exercises, especially after the first trimester requiring you to lie flat on your back. This can put pressure on the major veins bringing blood to your heart, due to the baby’s growing weight. It can also interfere with blood circulation making you feel dizzy. Also, be careful with the intense back stretching or back bending poses. Take help of the props like straps, blankets, blocks for the same.  

Don’t opt for hot yoga 

Never go for hot yoga or other exercises requiring you to face extreme heat. Due to exposure to excessive heat one can feel nauseous and dizzy. It also causes neural tube defects. Practice yoga indoors only in a well-ventilated room avoiding too much sun exposure. Don’t opt for asanas and practices that generate heat in the body. Always keep hydrated by carrying a bottle of water or fresh juice with you.   

prenatal yoga pregnancy yoga at shwet yoga classes in thane west

Make sure there is no pressure on the abdomen 

Avoid deep abdominal work, twists & backbends too that put pressure on the abdomen. If you are uncomfortable then skip the pose entirely. Skip the poses putting pressure on your pelvis, always focus on the fact that your center of gravity keeps on shifting with the increasing belly and modify the pose accordingly.  

For more such prenatal yoga asanas, poses and practices read our article Pregnancy yoga: 11 Highly beneficial poses for each trimester. 

Yoga is known to treat several medical issues related to your physical health. There are several yoga poses that have expertise in dealing with swollen muscles, stiffed joints, weight gain, low energy levels, mental uneasiness, metabolic conditions, hormonal imbalances, aches, and many more. One such condition we are going to discuss today is indigestion and its consequences resulting in gas or a bloated stomach.  

It’s quite common to overindulge and feel bloated after a heavy meal. It’s not always necessary that the condition is due to overeating, but sometimes can be a result of acid reflux, weakened digestive system, bad habits like flopping to the couch instantly after eating, bad posture, and unhealthy food also contribute to this condition.  

yoga pose to treat bloating at shwet yoga classes in thane west

Possible causes of bloating –  

  • Low metabolic rate / low-calorie burn
  • Weak digestive system due to aging
  • Pregnancy
  • Stomach ulcers or gallstones
  • Unhealthy food
  • Sedentary, stressful, and irregular lifestyle
  • Lack of adequate sleep 

Bloating stress the digestive problems and this causes fullness and tightness in the abdomen which may result in stomach aches. Practicing certain yoga poses regularly improves digestion by increasing the blood flow to the digestive tract, compressing and massaging your internal organs, ultimately aiding to relieve bloating and gas.  

Yoga poses to improve digestion and reduce bloating –  

1. Pawanmuktasana 

Pawanmuktasana or wind-relieving pose is a powerful asana that can heal gastrointestinal problems. By stimulating the movement of the bowels, it can get rid of waste materials from the body. This yoga pose boosts metabolism along with relieving constipation, indigestion, acidity, and removing belly fat. It also strengthens abdominal muscles, the spinal cord, and eases tension in the lower back. It burns fat from the thighs, abdomen, and waist. Additionally, it reduces infertility by stimulating ovaries.  

yoga pose to treat bloating at shwet yoga classes in thane west

2. Malasana 

Malasana or Garland pose is the best yoga pose to treat constipation which is one of the most common reasons for gas and bloating. This yoga pose not only strengthens your spine, buttocks but also opens up the hip muscles, stretches, and contracts the abdomen thus resulting in the strengthening of the digestive tract. Try to stay in the same pose for about a few seconds before you relax for maximum benefits.  

yoga pose to treat bloating at shwet yoga classes in thane west

3. Vajrasana 

It is a kneeling yoga pose most generically associated with metabolism. It relieves and prevents constipation. It is also known for strengthening the pelvic muscles. It is known as the diamond pose or pelvic pose. It helps in getting rid of flatulence or gas, and acidity. It ensures the better absorption of the nutrients in the body. It is a good practice to perform Vajrasana after meals as it helps in digestion.   

yoga pose to treat bloating at shwet yoga classes in thane west

4. Supta Virasana 

This yoga pose offers numerous therapeutic benefits such as resolving digestive issues and diarrhea, respiratory ailments, intestinal problems, and acidity. Supta Virasana, also known as reclined hero pose helps to strengthen the extensor muscles present in the legs. The name comes from Sanskrit where Supt means the reclined and asana means the seating position. It helps to release the gas produced in the stomach.  

yoga pose to treat bloating at shwet yoga classes in thane west

5. Ardhya mastyendrasana 

This classical twisting pose energizes your upper body and promotes digestion. It gives a good massage to the internal organs- your stomach, intestines, and kidneys. This way it eases the pain and discomfort caused by bloating and indigestion. Additionally, it stimulates the spine, twisting and wrangling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips, and neck. It is helpful in correcting your sitting posture, keeping your stomach and internal organs stress-free.  

yoga pose to treat bloating at shwet yoga classes in thane west

6. Ustrasana 

Ustrasana is one of the most beneficial yoga poses to boost metabolism on our list. Ustrasna involves deep backward bending of the body that is performed while kneeling. Also known as camel pose, its role is to open up the whole front part of the body through stretching of the hips and spine. It also stimulates and activates the thyroid gland which ultimately increases metabolism. 

yoga pose to treat bloating at shwet yoga classes in thane west

All these yoga poses have been recommended from ancient ages for their proven results and benefits to boost the metabolism, reduce acid refluxes, relieve gas, and bloating. Follow all these poses and various yogic activities under the proper guidance of an expert yoga instructor to rip the benefits of therapeutic benefits of yoga. Consult your doctor or accredited yoga coach before starting your practice especially if you are pregnant or have certain medical conditions or first-time practitioner.  

A woman has many roles to play in her lifetime – a loving daughter, supporting sister, doting wife, caring friend, devoted mother, hardworking professional, dynamic human being, and many more. But many times, she gets so busy sacrificing and devoting her time and priorities that often she neglects her own well-being. Her hectic schedule and responsibilities can take a lot of toll on her health. Don’t worry yoga is here too to help. Practicing yoga asanas not only brings discipline in the women’s life it also makes sure that their life is stress-free, healthy, focused, calm and they have more self-awareness.  

yoga asanas at shwet yoga classes in thane west

Due to the multitasking and demanding lifestyle of women, they are highly susceptible to hormonal issues, psychological problems, anger and anxiety issues, insomnia, body pains, and a lot more. Studies show that yoga not only is beneficial for reducing and treating all these women’s problems but it also gives new vigor to them to endure the stress and perform their duties more proficiently. 

Here is the list of most beneficial yoga asanas for a woman of any age that can address several problems and health complications a woman faces in her day-to-day life.  

1. Baddha Konasana 

Also known as the butterfly pose or bound angle pose. It stretches the muscles of your inner thighs, hips, and knees. It increases your flexibility and relaxes the whole body. It is also recommended to pregnant ladies as it is highly beneficial in smoother and less painful delivery. Click here for more information about pregnancy yoga poses. 

According to Iyengar, this yoga posture is a blessing to women due to its therapeutic effects on the health of the ovaries and abdomen. It opens the hip muscles and increases the blood flow to the reproductive organs. It is also highly beneficial to women suffering from PCOS or irregular menstrual cycles.

yoga asanas at shwet yoga classes in thane west

 

2. Bhujangasana 

One of the poses from Surya Namaskar makes the back flexible and increases its elasticity. As it resembles the cobra the pose is also known as the cobra pose. It tones the abdomen muscles, increases flexibility, strengthens the spine, opens the shoulders, and increases blood circulation. It is helpful to get a flat stomach, but not recommended to the ones having severe lower backache issues.  

yoga asanas at shwet yoga classes in thane west

3. Dhanurasana 

Dhanurasana is an incredible back bowing yoga pose for expanding and increasing spinal strength and adaptability. It stimulates the internal organs. This yoga asana opens the chest muscles and thus increases the oxygen intake and stimulates the blood flow. This is a highly energizing pose that ensures all-day strength and stamina to deal with the never-ending tasks of women.  

yoga asanas at shwet yoga classes in thane west

4. Sarvangasana 

Also known as the shoulder stand, this yoga posture treats thyroid dysfunction effectively, a very common problem in women. This inverted pose increases the blood flow to the head and relieves stress. Due to a lack of Thyroid-Stimulating-Hormone (TSH), many hormonal problems including infertility arise. As Sarvangasana directly targets the thyroid gland, it is one of the most effective poses to treat infertility. It also treats hair fall issues.  

yoga asanas at shwet yoga classes in thane west

5. Balasana 

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly. Balasana stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. This is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

yoga asanas at shwet yoga classes in thane west

6. Hastapadasana 

Popularly known as the standing forward bend, it stretches all the muscles in your back and legs, further improving the blood circulation in the whole body. It releases all the stress from the abdomen area and its regular practice aids in the flat tummy, treats hair fall, relieves stress, tones the muscles, gives relief from menstrual cramps, boosts confidence.  

yoga asanas at shwet yoga classes in thane west

7. Garudasana 

It is known to improve the sense of balance. It improves concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles. As it stretches all the muscles and joints, it is known to strengthen them and is an effective remedy to prevent locked joints and future joint aches.  

yoga asanas at shwet yoga classes in thane west

It’s clearly understandable that by yoga we can overcome all body problems easily. Many female students at our institute (Shwet yoga wellness center) in thane west have experienced personally that YOGA is helping them to heal their all internal & external body problems. For more details on other forms of yoga and its practices contact us here.