Yoga and Pregnancy

Yoga and Pregnancy

Why Yoga For Pregnancy ?

Pregnancy is one of the most beautiful aspects of womanhood. Each pregnancy, each child born, is a special opportunity for a woman to discover within herself great strength and flexibility. She can discover her great power yet her ability to surrender; her great compassion yet a detachment. Most importantly, her greatest capacity to LOVE.

The experience of a Natural Birthing is a peak experience in your life. Yet, surprisingly, the experience of childbirth often leaves you physically shattered, emotionally bereft and mentally confused.

There are difficulties and disappointments, but, ultimately one needs to go past those varicose veins, edema, back pain, nausea, impatience, frustration, tiredness, abdominal discomfort, sleeplessness, depression…

All these as well as birthing traumas can be overcome if the mind and heart remain one-pointed on the true purpose of procreation, rather than the unfolding effects of it. Yoga and Meditation have the capacity to produce a higher quality of conception, a healthier maternal environment for pregnancy and a more harmonious birthing experience.

Anastasia Baliakou

23/7/2010

Pregnancy is a time of great excitement and anticipation - but unfortunately for most women, it is also a time of discomfort. While lifting weights and other rigorous activities like aerobics and running are not advised, there are other low-impact exercises you can choose from: walking, swimming, and Yoga. Yoga is most especially favorable for pregnant women not only because of the physical benefits one can get from it, but also because of the mental advantages it offers. Breathing and relaxation are two key points to master for childbirth, and these are principles taught in the practice of Yoga. (They will come in handy, too, all throughout motherhood.)

Although pregnancy is often portrayed as a time of great joy, that's not the reality for all women. At least one in ten pregnant women suffers from bouts of depression. For years, experts mistakenly believed that pregnancy hormones protected against depression, leaving women more vulnerable to the illness only after the baby was born and their hormone levels plunged. They now believe that the rapid increase in hormone levels at the start of pregnancy can disrupt brain chemistry and lead to depression. Hormonal changes can also make you feel more anxious than usual. Anxiety is another condition that can and should be treated during pregnancy. It's common to have mood swings during pregnancy, because of hormonal changes that affect your levels of neurotransmitters (chemical messengers in the brain) and the broad range of feelings you may have about becoming a parent. Everyone responds differently to these changes. Some moms-to-be experience heightened emotions, both good and bad; others feel more depressed or anxious. Most find that moodiness flares up at around 6 to 10 weeks, eases up in the second trimester, and then reappears as their pregnancy winds to a close. Pregnancy can be a stressful and overwhelming time. You may be overjoyed at the thought of having a baby one day and then just as quickly begin wondering what you've gotten yourself into. You may be worried about whether you'll be a good mom, whether the baby will be healthy, and how the cost of adding a child to your household will affect your family's future finances. And you may worry about how your relationship with your partner and your other children will be affected — whether you'll still be able to give them the attention they need.

Yoga calms both mind and body, providing the physical and emotional stress relief your body needs throughout the experience of pregnancy. Taking a prenatal yoga class is also a great way to meet other moms-to-be and embark on this journey together.

During labor, while in pain, the body has the tendency to shut and tighten which may delay the birthing process and give stress to both the mother and the baby. Learning the breathing techniques of Yoga and doing them properly will ensure that you can ward off whatever fear you have of pain or of childbirth itself.

Exercising in pregnancy is good for you. It is also good for your baby. The benefits of exercise in pregnancy are not as well discussed as exercise at other points in your life. Some of the benefits of exercise include:

· Fewer pregnancy complaints (Backache, constipation, etc.)

· Less likely to gain excess weight in pregnancy

· Decreased risk for gestational diabetes

· Easier labor

· Faster recovery from birth

· Your baby will tend to be leaner and calmer

Yoga has 5 vital tools for pregnancy. When followed together, they work wonders on your health and your capability to have a smooth pregnancy

1. Yoga Exercise

Yoga Asanas or exercises are ways of moving or holding the body in different positions.

Yoga has several exercises or postures that work wonders on a woman’s health and in pregnancy conditions. Varying widely in application and style, these exercises (postures) gently stretch and explore all parts of your body.

During pregnancy, yoga Asanas are a gentle way to keep active and supple. The remarkable effects of these postures in pregnancy show the power of yoga for ensuring a smooth pregnancy, natural childbirth and restoration of body shape after childbirth.

The first three months of pregnancy are a time of major changes in your body. Long before any outward manifestation begins to get in the way of doing poses, things feel different on the inside. This is the challenge of first trimester yoga. But this is also the challenge that is at the core of any yoga practice: listening to your body. You may think you know yourself and what your body can do, but on any given day you have to really tune in and respect the cues your body gives you. Taking the attitude that your body knows best and will guide you is also the best way to prepare for childbirth.

If you are experiencing nausea in the first trimester, this is your body telling you to take it easy. If you have been attending yoga class regularly, give yourself permission to miss classes or take a less vigorous class if you don't feel well.

During the first trimester, the uterus remains fairly small and is protected by the pelvis, so compression is not really an issue. However, if you feel any discomfort, even in the first trimester, you should always err on the side of caution. Most of all, remember that this is not a time to try to advance your practice, but rather a time to become more in tune with your body and really listen to what it wants to do.

The body produces a hormone throughout pregnancy called relaxin, which is intended to soften your inflexible parts (like bones and ligaments) to make room for the baby and prepare for birth. This softening of the ligaments can make them vulnerable to over stretching. Try to avoid going further into poses than you are accustomed because an over stretched ligament is a serious injury that will not easily heal. Be especially aware of your knees.

Twists: Deep twists from the belly such as Ardha Matsyendrasana compress the internal organs, including the uterus. Instead, twist more gently from the shoulders. Another common adaptation is to twist in the opposite direction than you normally would in this pose. This is called an open twist.

Jumps: Jumps pose a slight risk of dislodging the fertilised egg from the uterus and should be avoided.

Inversions: Take any inversion that poses a risk of falling over to the wall, or avoid inversions if you don’t feel comfortable doing them. You can also substitute Legs Up the Wall

Backbending: In general, avoid deep backbends like Full Wheel pose. If you performed this pose easily before the pregnancy, you may continue to do it in the first trimester if it feels good to you.

Abdominal work: Poses such as Boat Pose - Navasana that are purely abdominal strengtheners should be avoided. Your abs should be allowed to soften a bit to allow for the stretching that is to come.

Lying on the belly: Poses such as Cobra in which you lie on the belly can be practiced in the first trimester as the fetus is still very small. Later in pregnancy these poses should be avoided, and can be at any time if they cause any discomfort.

The second trimester is the glory days for prenatal yoga. Your morning sickness has probably passed (or will do so soon) and your belly is growing, but hasn’t yet begun to hamper your ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes.

The size of your belly can vary greatly in the second trimester, but chances are you are starting to show, which means the uterus is no longer protected by the pelvis, so you are going to want to start adapting your poses accordingly.

: In general, avoid deep backbends like Full Wheel pose. Instead you can do Bridge Pose - Setu Bandha Sarvangasana or Supported Bridge Pose with a block under the sacrum.Back-bending

Lying on the belly: Poses such as Cobra (Bhujangasana) which you lie on the belly should be avoided as soon as you start to show.

Lying on the back: In your second trimester, your doctor may advise against lying on your back for long periods, even encouraging you to sleep on your side. You can start doingCorpse Pose - Savasana lying on your left side with the knees bent as early in your pregnancy as you like. As your belly grows, you may want to use blankets or bolsters for support to make yourself comfortable. If you eventually cannot get comfortable lying down, you can also sit up in a cross-legged position.

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying your own shoes, and turning over in bed). Your belly becomes a real factor, as do general tiredness and feeling cumbersome. If you were able to practice yoga with some vigor in the second trimester, give yourself the leeway to ease up now. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as your due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it.

Mental Preparedness: Even more than physically preparing you, yoga will help you prepare mentally for the birth of your baby by teaching you to listen to your body and be in the moment without anticipation. The best way to do this is to focus on the breath, using long inhales through the nose and exhales through the mouth.

Third Trimester Adaptations: At around 36 weeks, you are advised to decrease the number of inversions. The baby is moving into the birth position at this time, so you don’t want to do any poses that may alter his or her position in a negative way. You should stop doing Legs Up the Wall and Bridge Pose, unless your baby is breech, in which case these poses can help her to turn. Poses done on all fours are also good for turning a breach baby. You should also decrease the number ofDownward Dogs you do, since Down Dog is a mild inversion, substituting hands and knees pose. In addition, stop doing any pose that becomes uncomfortable. Squats continue to be appropriate to the end of pregnancy, unless you are at risk for preterm labor.

Recommended Poses:

Hip openers like Raja kapotanasana (Pigeon)

Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

Strong and energetic poses like Virabhadrasana II (Warrior II),

Benefits: Strengthen the legs and arms, opens the chest and shoulders, tones the abdomen.

And Utthanasana (Squat and Rise Pose)

Benefits: Strengthens muscles of middle back, uterus, thighs and ankles

Safe balancing poses like triconasana (triangle) pose,

Benefits: Strengthen the legs, stretches the groins, hamstrings, hips, and opens the chest and shoulders. Can help relieve back pain.

Vitality poses as Marjari Asan (Cat Stretch Pose)

Benefits: Improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy

Twisting poses for energy and cleansing as:

Wide Leg Stretch with Twist, or with bend legs

And a soft rejuvenation pose as:

Kandharasan/ Bandha sarvangasana (Shoulder Pose)

Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.* Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

Calming and relaxing pose as:

(child pose) balasana,

Benefits: Gentle stretch for the hips, thighs and ankles. Can help relieve back pain. In the second and third trimester you open more your legs so the belly can fit in and use a chair or a pillow.

And Savasana (Corpse Pose)

Lie on your side with a blanket under your neck, wedging a cushion between your baby and the floor. Place a pillow between your legs and a blanket or cushion under your ankles. Take five to ten minutes here and relax.

How Pregnancy Yoga Exercises Can Help?

• Relieving edema (fluid retention) and cramping which can be quite common in the last months.

• Influencing the position of the baby and turning it in advance if needed. Strengthening and massaging the abdomen which help stimulate bowel action and appetite.

• Raising the level of energy while also helping in slowing the metabolism to restore calm and focus.

• Helping to reduce nausea, morning sickness and mood swings in combination with pranayamas (yogic breathing).

• Focus on relieving tension around the cervix and birth canal.

• Focus on opening the pelvis to make labor easier and quicker.

Breathing Techniques

Yogic breathing and energy control methods are some of the most beneficial techniques for women health and pregnancy. During pregnancy, good breathing and control of Prana (energy) are absolutely vital, because just like the nutrients you provide your baby from your food, you are also responsible for providing him/her with high quality oxygen and prana from the air you breathe. A strong breathing mother will have better fitness for her pregnancy and provide a better life force for her child. In preparation for childbirth, mastery of a few simple Pranayamas can help birthing energy to flow smoothly. These phenomenal techniques help to release emotional tension during labor and the likelihood of post-natal depression is dramatically reduced. Ujjayi Breathing Technique

According to the ancient yogic text, Ujjayi can help protect you from a host of diseases by getting rid of excess phlegm, wind or bile. Learn how to perform this challenging breathing technique by following the guidelines found in this article. In fact so powerful are Pranayamas that they are used in the therapeutic management of common female disorders such as: Pre -Menstrual Tension Period Pain and Period Irregularity Pelvic Floor Weakness Uterine Prolepse Constipation Bad Back All Kinds of Mental and Emotional Tensions Any pranayama requiring breath retention or rapid inhales and exhales (such as Kapalabhati) should be avoided. Mudras and Bandhas Mudras and Bandhas – The psycho-physical stimulation of these gestures and locks have powerful effects on a woman’s reproductive organs.

Gyan Mudra Effective in cases of mental ailment, imparts happiness, the intellect develops, memory is sharpened Method Join the tips of the index finger and thumb and keep the other 3 fingers stretched and joined.

Prithvi Mudra Makes body sturdy. One experiences happiness Method Join the tip of the thumb and ring finger.

Varun Mudra Improves the deteriorated quality of blood due to shortage of water & gives freshness to the body. Method Join the tip of the thumb and little finger.

Meditation Meditation brings with it an incredible awareness which works at a very subtle level. Meditation will help you explore your inner self; establish that connection with your child that is impossible to explain. It creates a phenomenal understanding of you and you alone. It puts you in tune with your baby. For therapeutic purposes, meditation can help to resolve the deepest of neuroses, fears and conflicts which are a major cause for stress and ill-health. Mantra Japa meditation is a very effective form of meditation where a certain sound is repeated a number of times to have a remarkably soothing and subtle impact on your consciousness. It has an extremely positive effect on your senses and on the developing fetus. Mantra literally means “that which liberates the mind”. Ancient yogis discovered certain ways of developing and controlling the mind by using sounds, both aloud as well as mental. Deep Relaxation

Prana Mudra Method “Women’s health and Pregnancy” is a company by a powerful tape for guided mantra meditation. It uses the powerful mantra of “So-ham (of communication and truth), So-yam (of love and compassion), So-ram (of will power and transformation)” which will see you crossing barriers to experience a remarkable feeling of quiet and fulfilment.

Helps in pumping the life force into your body. Imparts special power to the eyes. Join the tip of the thumb with tip of little and ring finger. Keeping other two fingers straight.

Yoga Nidra, also known as Yogi’s sleep is a POWERFUL way of gaining the greatest benefits of relaxation WITHOUT actually losing awareness. It is said that one hour of Yoga Nidra is equivalent to over 4 hours of sleep. It works so effectively on the mind that it is often called “psychic sleep”.As a therapeutic tool, Yoga nidra is included in women’s programs for managing asthma, high blood pressure, edema, cramping, PMS, fatigue, insomnia, stress management, constipation, endometriosis, leucorrhoea and sexual tension. It is recommended to quit smoking and eat a healthy and nutritious diet, to rest and treat yourself well. Yoga nidra is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation. More importantly, in the early weeks after birth when sleep is of poor quality or broken often, regular Yoga nidra is a “miraculous” way of resting to restore the body and mind.

Warning Signs during Exercise

You should stop exercising immediately, no matter what your fitness level, if you have any of the following signs: Dizziness Faintness Headaches Shortness of Breath Uterine contractions Vaginal Bleeding or fluid leaking Heart Palpitations Bikram Yoga, the 'hottest' kind of Yoga (where classes are held in a heated room) is also a no-no. Pregnant women are advised not to sit on sun-drenched car seats or saunas because of the harm the heat may bring to the baby, and staying in a room heated at 90 degrees Fahrenheit where Bikram Yoga is done may pose the same danger. Lastly, enrolling in Prenatal Yoga class gives you the chance to meet other pregnant women and be part of a community. You can share tips and stories about your experiences, learn from one another, and give (and get) the support you all need. Bibliography: http://breathingspacesyoga.com/?tag=peaceful-pregnancy http://www.abc-of-yoga.com/yoga-and-health/yoga-for-pregnancy.asp http://www.abc-of-yoga.com/info/prenatal-yoga.asp http://www.healthandyoga.com/html/preg.html http://yoga.about.com/od/prenatalyoga/a/prenatalintro.htm http://yoga.about.com/od/prenatalyoga/a/firsttrimester.htm http://yoga.about.com/od/prenatalyoga/a/secondtrimester.htm http://yoga.about.com/od/prenatalyoga/a/thirdtrimester.htm http://pregnancy.about.com/cs/fitness/a/aa060898.htm http://www.babycenter.com/404_is-it-safe-to-do-yoga-during-pregnancy_5699.bc