By Karen Nardi

This article will discuss the benefits of practicing yoga during pregnancy as child birth is one of the greatest acts performed by women. It can be a great emotional experience. The psychological and physical aspects can’t be separated. For some women labour is a time of apprehension of fear and agony. But with a proper antenatal preparation the majority of women can have and labour that is easy and painless or almost painless and she can actually enjoy the labour and experience a sense of fulfilment (Iyengar, 2001).

Yoga eases many of the problems present during pregnancy like nausea, cramping, high blood pressure etc. It maintains good posture, and thus eliminates back pain. The deep yoga breathing and yoga meditation techniques cause mental relaxation and thus the pains during pregnancy and childbirth are minimized. The relaxation also aids in speedy recovery of the body after the childbirth (Plakans, 2001).

During pregnancy, many women turn to yoga in order to stay healthy, in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare for the birthing process as well as enjoy the company of other pregnant women. There is no better time to take care spiritually, physically and mentally (Jamieson, 2004).

All types of exercise can be beneficial to pregnant women, and specifically yoga can be very beneficial as it is completely safe, with a few modifications and precautions. If any poses make you feel uncomfortable on your back then that pose should be avoided. There are some concerns that laying on your back while pregnant may restrict the blood flow to the uterus causing dizziness and shortness of breath. Additionally, you should avoid lying directly on your stomach if it feels uncomfortable. Use a chair or the wall to help keep your balance. While your body is changing your center of gravity may be a bit skewed and falling could harm yourself or your baby. Bend from your hips, not your back. Inverted poses and back bends should be avoided during this time since they can harm your baby. Also don’t over stretch your muscles or increase the intensity of your practice (Iyengar, 2001).

Pregnancy is divided into trimesters and the appropriate adaptations and changes to yoga exercise practice will become more numerous as your baby grows. The first three months of pregnancy are a time of major changes in the body. Long before any signs of pregnancy are showing the body feels different on the inside and this is the challenge in first trimester yoga. Listening to your body is the challenge that is at the core of any yoga practice. Pregnant women may think they know themselves and what the body can do, but on any given day it is important to really tune in and respect the cues that the body gives. Taking the attitude that the body knows best will be a guide to the best way to prepare for childbirth (Iyengar, 2001). .

A pregnant woman in her first trimester should be able to do most basic yoga poses, but it is crucial that she listen to her body and respect when she feels like exercise and when she just needs to rest (Plakans, 2001).

Most standing poses Extended Triangle Pose, Extended Side Angle Pose, Warrior I-III Poses are fine in the first trimester. Even balance poses such as Tree Pose and Eagle Pose are okay, provided they are done near the wall in case the student loses her balance. Strengthening the leg muscles and the pelvic floor is important preparation for later phases of pregnancy, and it encourages good circulation in the legs to prevent cramping as blood pressure starts to drop. Standing twists such as Revolved Triangle Pose and Revolved Side Angle Pose, however, should be avoided because of the pressure they put on the abdominal cavity (Chuntharapat, 2008).

Open seated twists Revolved Head-of-the-Knee Pose relieves aches in the lower back and encourage proper posture. Hip openers should be a key focus because of the flexibility needed for delivery, but you must remind your students not to overdo it; the hormone relaxin is softening all the joints and they are easily dislocated if stretched too far. Stretches on the back Reclining Big Toe Pose is good, but should avoid any intense abdominal work because of the delicate situation in the uterus right now.

The second trimester is the glory days for prenatal yoga. Morning sickness will have probably passed (or will do so soon) and the belly is growing, but it hasn’t yet begun to hamper the ability to move freely. This is the time to get into a rhythm of regularly attending prenatal yoga classes. In addition to making a person more physically comfortable in the months ahead, prenatal yoga classes are often a great way to meet other pregnant women. The sense of community and support this fosters is a major benefit of prenatal yoga, one that is at least as important as the physical aspect.

As the third trimester progresses, prenatal yoga may become more difficult (just like walking up the stairs, tying shoes, and turning over in bed). The belly becomes a real factor, as do general tiredness and feeling cumbersome. If the mother to be is able to practice yoga with some vigour in the second trimester then it may be time to ease off. All poses that compress the belly should now be avoided. Take an increasingly cautious approach as the due date nears, but there is no reason to stop practicing prenatal yoga as long as you feel up to it (Chuntharapat, 2008).

Practicing yoga during pregnancy a person takes a philosophical and relaxed attitude accepting that pain during labour is inevitable, but temporary and will pass with a beautiful baby at the end it makes coping easier. With yoga practice and meditation the intensity of pain will be reduced considerably. Yoga during pregnancy prepares the mind and body and takes the person to a higher level of mind control.

When you’re in pain or afraid as is likely to happen during childbirth, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

It is the mind which makes or breaks a situation. The essence of harmoniously handling a glorious pregnancy lies in the ability to gain complete control over the mind, the body will follow. Yogic practice brings harmony and develops positive, restful attitudes towards life.

Yoga can be an ideal way to stay in shape during pregnancy and a great way to take care of yourself and your growing little one.

Prenatal yoga exercises often focus on opening the hips and stretching the lower back. These exercises gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing fetus. Through yoga, you will remain limber, the muscles will stay toned, balance and circulation will improve and there will be very little impact on joints.

Yoga is also beneficial because it teaches powerful breathing techniques. This will come in handy during the physical demands of labor and childbirth and even motherhood. The ujjayi pranayama is one of the most common forms of yogic breath and one of the first learnt in a typical yoga class. This breath requires you to fully take in air through the nose, filling the lungs while you gently constrict the vocal chords at the back of the throat. Each exhale is deep and full until the stomach compresses (Iyengar, 2001).

Another benefit of yoga during pregnancy is meditation. Meditation will help enhance concentration and inner focus as well as relax. As a therapeutic tool it can be used to help you resolve any fears or conflicts which are common during pregnancy. Meditation brings awareness of oneself and a deeper sense of connection to your unborn child (Jamieson, 2004).

If one is not relaxed, at the contraction of the uterus it will result in pain and difficulty. Without yoga practice during pregnancy a person may have pain in labour then fear, apprehension and tension may appear which result in release of adrenalin, leading to spasm of the uterus which results in more intense pain, and ultimately prevent desired progress in a process of labour. The end result is long and painful labour. Good routine of pranayama, meditation and asanas will allow the person to remain relaxed centred and distressed which will result in less pain during the labour process (Iyengar, 2001).

Yoga breathing exercises, and the act of controlling the energy (or Prana) provides your baby with vital oxygen and the energy from that oxygen. Yoga breathing techniques can help ease the tension of labour and could help decrease the possibility of postpartum depression. Once you learn meditation through yoga you will have an incredible self awareness that will put you in tune with your baby. It is well known that meditation can help alleviate stress, poor health and fatigue (Devananda, 2000)

In conclusion there are many benefits gained from practicing yoga during pregnancy. The yoga postures that are recommended during pregnancy enable the body to gradually improve flexibility and supple while increases tone to the body parts used during labour. Yoga will provide greater strength and stamina which is needed during labour and birth. Yoga is beneficial because it allows the person to develop physically, mentally and spiritually or emotionally.

Yoga breathing exercises, meditation and relaxation techniques are all things that will help distress and deal with the emotional demands of pregnancy, labour and birth. It is important to practice yoga in order to alleviate joint and muscle pain associated with pregnancy.

Practicing yoga during pregnancy is a gentle safe way to enjoy light exercise and relaxtion. Yoga exercise benefits the participant physically, emotionally and mentally and it maintains flexibility and strength during pregnancy while preparing for labour and child birth.

Reference:

Chuntharapat S, Petpichetchian W, Hatthakit U. 2008, Effects of Yoga on Maternal Comfort, Labour Pain and Birth Outcomes, Comlementary Therapies in Clinical Practice. 2008. 14. Pg 105 – 115.

Devananda, Swami Vishnu. 2000, The Sivananda Companion to Yoga, Simon and Schuster: New York

Jamieson, T. 2004, Yoga for Pregnancy, Hinkler books: Australia

Iyengar, B.K.S. 2001, Yoga the path to holistic health, Dorling Kindersley Book: London

Plakans, Brenda, 2001 , Yoga Journal Tools for teaching pre natal yoga, 12. 86- 94.

Karen Nardi teaches Yoga classes in Appin, New South Wales, Australia.

Tags: prenatal exercise, prenatal yoga, prenatal yoga benefits, prenatal yoga exercise, teach yoga class, teach yoga classes, teaches yoga class, yoga benefits, yoga classes, yoga during pregnancy

This entry was posted on Thursday, April 29th, 2010 at 2:35 pm and is filed under Yoga Teacher Issues, Yoga Teacher Training, prenatal yoga. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.