It helps  to align your body optimally for healthy carriage and delivery of the baby, to provide breathing and relaxation techniques to use during pregnancy and labor and reduce discomfort in upper and lower back that sometimes accompanies carrying a baby (before and after pregnancy). In particular peace and tensionfree mind is a must for having a normal  delivery and it is good for baby too.

But you just can’t start doing yoga  eventhough you are experienced  in that at the time of Pregnancy.Itis because your body undergoes several changes during pregnancy and it is better to avoid any riskful action without consulting your doctor.So after getting the consent from your doctor you can start with simple exercises at the initial stage.Several postures and videos are available  on the Internet and nowadays you get CDs and DVDs serving the specific purpose.Or better to start with a Yoga teacher who is well experienced in that particular field.
Eventhough YOga is good for health anytime there are certain dont’s.Make note of that do’s and donts of Yoga during pregnancy as it is very essential for the safety of the mother and Baby.Also your body condition should be perfectly fit for practicing yoga at this time. like Blood pressure,pain at the back,swelling on legs and other parts,pulse rate etc.Yoga need to be done preferably ina acomforatble cloth and yoga mat with proper ventilation and air.

There are certain specific advantages of yoga during pregancy

It influence the baby position and movement.It helps to strengthen the abdominal muscles and massages giving a soothing effect.This helps in bowel action and stimulates appetite

Makes you peaceful and relaxed giving happiness

Helps you to get better concentration

It helps in opening of Cervix smoothly easing the pain during delivery and makes it simpler than expected

Gives strength to body and mind which is a boost during labor time

Reduces nausea,mood swings

It also helps to regain your belly shape and uterus  back to their postion.Also regaining pelvic muscle strength.

Exercise:

The first and foremost is doing some physical activity.Exercise need not have to be worked out in Gym vigorously.Any kind of physical activity will aid in reducing weight by burning calories.Walking,jogging,gardening and cycling are some simple daily exercises you can do.

Other household activities also help in reducing weight.Even taking the staircase instead of lift helps you , though you may think as a simple silly act.

Workouts in Gym is essential if you want to shed extra weight and tone your body specifically.The more muscle you have,the more calories you burn,ultimately reducing weight.

Watching TV and Surfing Net

Sitting and watching TV is one major reason people gets more weight according to an survey.As people watch their interesting movies and soaps they get indulged in eating fried snacks and other eatables getting curious.Nowadays Internet aso plays a major role in that.People get addicted to surfing and browsing unnecessarily.If you spend the same amount of time in doing work outside like going out to a mall or playing with friends then it  would help in getting the required physical activity for your body.

Junk food and quantity distribution

Nowadays people tend to eat more junk  food outside than homemade food like pizzas,burgers,pastries etc.Walking for an hour and immediately having a burger and Pizza will build up your weight instead of cutting down your weight.

Also aerated sugar drinks and colas also contribute to an considerable amount of gaining weight.So eat small healthy food outside preferably boiled or baked items.Colas and soft drinks can be replaced by fruit juices and lassi or butter milk.

Fruits and Vegetables must

Eat small portions of food rather than having a wholesome food.Add a large quantity of essential vegetables like spinach,dhal,fish and a fruit atleast every day.

Cut down the quantity of meat intake and if taken fatless portion of meat can be taken.Again this depends on the age of the person also.As fruits and vegetables are filled with proteins and fiber they fill up your stomach and stop you from eating other junk items.

Breakfast on time

Some people  skip breakfast thinking that skipping one time meal will help in losing their weight or maintaining the weight, whereas the fact is skipping the morning meal will make you feel more hungry and you end up in taking more  food at noon than the usual.People who skip morning meal  get more calories than the people who takes breakfast leading to a higher body mass index than others.

Bhastrika Pranayam

Procedure : Take deep breaths and then completely breathe out.
Duration : 2 mins atleast. 5 mins max.
Benefits : heart, lungs, brain, depression, migraine, paralysis, neural system, aabha

Kapal Bhati Pranayam

Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 mins max.
Benefits : aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.
Tips : heart and high BP patients, and weak people do it slowly.
Swamiji says “dharti ki sanjivini hai kapal-bhati pranayam” and that it “cures all diseases of world”.

Baharya Pranayam

Procedure : Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly.
Duration : 3 times to 5 times normally. max upto 11 times. and extremely max upto 21 times (in winters).
Benefits : stomach(udar), hernia, urinal, uterus
Tips : not for heart and high BP patients

Anulom Vilom Pranayam

Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.

Duration : atleast 10 mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

Duration : atleast 10 mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

Bhramri Pranayam

Pranayama techniques by Swami Ramdev By: smr on: Sat 27 of Aug, 2005 [10:37 UTC] (92143 reads) Pranayama An overview of Pranayama techniques taught by his Holiness Swami Ramdev Maharaj (8991 bytes) The philosophy of Yoga is centred around achieving complete harmony between our body and mind through special exercise (posturing), breathing and meditation. The aim of Yoga is to live a healthy living and attain self-enlightenment. Yoga means to yoke (to unite) with the source of our Being. In Yoga through practices of holding a variety of body positions or asanas, and the centering of the mind and breath in a meditative way, the practitioner increases body awareness, posture, flexibility of body and mind and calmness of spirit. To achieve this an individual has to gain complete control over ‘prana’ . Prana is the subtle force , the essence which pervades all life . The objective of Pranayama is to attain complete control of the Prana .It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. Read about Complete pranayama Package that includes Seven Pranayama with Seven Asana, Seven Suksham Vayaam (light exercises) and Seven Mudras, Acupressure and Divya Medicines Baba Ramdev Maharaj ji a Yoga and Ayurved master, who has become very popular in India, and has popularized yoga among millions of his followers. He established Divya Yoga Mandir Trust in 1995 in Kankhal (Haridwar) and began activities in health and spiritual pursuits and has cured many incurable diseases since then. Now thousands of people everyday attend his Yoga camps.Yoga was always there, but he has given a new birth to it by bringing it to public and benefiting people with it. He has helped Yoga become so popular among common man. He has done so by curing many incurable diseases. He is responsible for a revolution in Yoga and health. He believes that “the Aryavrat desh(ancient India) will again become vishva guru (world leader) through yoga”. He dreams of a disease free India and World (rog mukt bharat aur vishva). A few of Pranayama exercises that Swami Ramdev recommends for everyday practice are : 1. Bhastrika Pranayam Procedure : Take deep breaths and then completely breathe out. More on Bhastrika Duration : 2 mins atleast. 5 mins max. Benefits : heart, lungs, brain, depression, migraine, paralysis, neural system, aabha 2. Kapal Bhati Pranayam Procedure : Push air forcefully out. Stomach will itself go in. More on Kapal Bhati Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 mins max. Benefits : aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS. Tips : heart and high BP patients, and weak people do it slowly. Swamiji says “dharti ki sanjivini hai kapal-bhati pranayam” and that it “cures all diseases of world”. 3. Baharya Pranayam Procedure : Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. More on Bahaya Duration : 3 times to 5 times normally. max upto 11 times. and extremely max upto 21 times (in winters). Benefits : stomach(udar), hernia, urinal, uterus Tips : not for heart and high BP patients 4. Anulom Vilom Pranayam Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on. More on Aulom Vilom Duration : atleast 10 mins. Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam). 5. Bhramri Pranayam Procedure : Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee. Duration : 10 mins Benefits : tension, hypertension, high BP, heart, heart blockage, paralysis, migraine pain, confidence, concentration

Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration : atleast 10 mins.
Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

6. Udgeeth Pranayam

Procedure : Breathe in deeply, and chant ‘Om’kar. OOOOOOm ( long O and small m )
Duration : 10 mins or more
Benefits : meditation

There are five basic areas of practice: (1) asanas, or body postures, (2) pranayama, or breathing exercises, (3) cleansing practices, (4) music and sound therapy, and (5) deep relaxation.
Asana literally means “posture” or “pose.

Pranayama is the science of proper breathing.

Purification (cleansing) practices include: a pranayama practice for eliminating excess phlegm and mucus from the respiratory system; an eye exercise; and a special technique for isolating and rolling the abdominal muscles. When properly performed, this last technique gives a powerful self-massage to the organs of the abdomen, resulting in improved digestion and relief from constipation.

Music and sound therapy use rhythm and melody, combined with hand movements and sound combinations, to develop concentration, breath coordination, communication and motor skills, as well as appreciation for the essentials of tone and harmony. In addition, studies have shown that the repetition of certain sound patterns can produce a calming and healing effect on the nervous system and psyche. The concept of sound therapy is as ancient and natural as the chirping of birds, the pitter-patter of a summer rainfall, or the internal rhythms of our own heartbeat and respiration.

Deep Relaxation is traditionally the conclusion and culmination of every Yoga session. During 10 – 20 minutes of complete silence and immobility, deep relaxation allows the body to absorb all the benefits of the previous asanas, pranayama, and cleansing practices.