Archive for the ‘prenatal yoga’ Category

By Debbie Taylor

Many women come to Yoga when carrying their first child, looking for a way to stay as strong and healthy as possible during pregnancy.

The creation of a new life is one of the greatest miracles–setting in motion a series of events that can continue for seventy or eighty years and after.

Yoga can aid in having the best possible pregnancy and delivery–whatever your health or circumstances–and provide a positive environment for the growing child, from the very start. It can help to avoid problems such as too much weight gain, stretch marks and back aches.

Even if you have never done any yoga before, you’ll find that practicing the simplest poses will improve your fitness and well-being, while the relaxation, breathing and meditation can help you handle the stress and strain of the process with greater assurance and calm. All women experience some fear of labor and that’s just what it is–labor, hard work.

Meditation can be extremely important during pregnancy. Study the movement of the mind, turn the mind with and you’ll be free of all fears and discomforts.

With a first child especially, it’s important to establish a routine with your asana practice, pranayama and meditation. After the baby arrives, the routine will help carry you through the times of stress and fatigue. Yoga will be a wonderful source of strength, helping you to be a more loving, giving mother.

If you are already an experienced yoga student you should keep up a gentle maintenance practice during your pregnancy. Your body secretes a hormone called relaxin during this time so you may even notice an overall improvement in your asanas.

No matter how big you get, you can continue to work on your sitting poses, particularly the lotus. These sitting poses are important asanas in helping open up the pelvis for the birth. The standing positions help strengthen the legs, which in turn make it easier to carry the baby. In your practice, always listen to your body. You are the best judge of what you can and can not do while your are pregnant.

Pranayama is also very important. It brings prana to you and the baby, increases your intake of oxygen and steadies the mind. In labor, if you focus on your breath, it will help you stay calm, relaxed and in control.

As for Sun Salutation, you may have to modify some of the positions a little, especially in later months as your abdomen enlarges.

You should do only single leg raising during these months, alternating the legs. Avoid double leg raising as it puts strain on the abdomen.

Pregnancy sit-ups will keep the abdominal muscles strong, without strain. These muscles, when correctly exercised, help to hold the baby in position so yo are both comfortable.

The head stand and shoulder stand are invaluable during pregnancy because they rest the lower back, the veins and muscles of the legs and the muscles of the lower abdomen. It also helps to insure that the womb reverts to its proper position after the birth. However, after the early weeks, getting into and holding these poses may be a bit awkward and your sense of balance may also change.

The half headstand provides most of the benefits of the headstand pose. You shouldn’t attempt to go any further unless you are very proficient. However, if you feel ready, you can try the full pose–practicing against a wall for support. This should be attempted only early in the pregnancy.

In the forward bend, take care to accommodate the baby by spreading your thighs apart. As your abdomen grows you may find the head to knee pose more comfortable. Always keep the spine straight when practicing forward bends. When pregnant, the abdomen can serve as a reminder to straighten the back.

You can also practice the crescent moon, using the modified position with the hands on the knee for extra support. The sitting positions should make up a large part of your asanas during pregnancy. They help to open up the pelvic area for an easier labor and to strengthen the legs and lower spine. You may also find that your butterfly and lotus improve, since the pelvic girdle stretched during pregnancy to facilitate the birth.

The standing spinal twist puts no pressure on the abdomen. Standing positions are very useful as they strengthen the legs, enabling you to carry the child well and to push strongly during labor.

During your session, always be sure to stop if you feel any type of strain and rest frequently in one of the relaxation poses. At the end, relax in the corpse pose or a modified version for at least ten minutes–preferably longer. As your pregnancy progresses, regular asana practice will keep you in touch with the changes in your body and the growth of the child. You should try to attend a yoga class as often as possible.

As the baby grows, you may begin to feel a but cumbersome and find it harder to practice some of the most useful asanas in the normal way. You can replace the basic inverted poses, which strengthen the back, heart and legs. Instead of the usual backward bends, practice the cat and modified cobra.

That will help prevent a sagging abdomen and stretch marks as well as strengthen the legs, so that you can carry the child well.

During these months, you will also be preparing your body for the birth. The wall stretches and squatting pose will open up the pelvis and the perineal exercises will tone the pelvic and vaginal muscles.

The shoulder stand is refreshing and invigorating–especially so during pregnancy when the extra weight makes your legs and back tired.

Wall stretch positions are also restful and refreshing and gently open up your pelvis for the birth. Lying on the floor keeps your spine straight–often a problem in leg stretches from a sitting position. With the floor and wall taking your weight, you can put all your energy into the stretch.

The pelvic lift strengthens the uterus, the muscular cradle for the growing child and also encourages deep breathing and eases lower back strain.

Modified cobra is more suitable than the classic cobra during pregnancy and it avoids abdominal pressure and strengthens the legs, while giving a good backward bend. It consists of three stages, lowering the bend from the cervical, through thoracic to lumbar vertebrate.

The cat, performed comfortably on all fours, without any strain on the abdomen serves to replace the locust in your practice during pregnancy.

Perineal exercises keep the pelvic, anal and vaginal muscles strong and healthy. Like good elastic, they will stretch fully for the birth and quicky return to normal, avoiding postnatal problems like a prolapse or a leaky bladder. They will also help you to develop awareness and control of the muscles so that you can actively help in an easier birth.

Squatting women, whose cultural traditions involve sitting or squatting on the floor, tend to have easier births as squatting opens out the pelvic area and strengthens the legs.

During the last few months of pregnancy–when rest is most important–it can sometimes be difficult to find comfortable positions for relaxation and sleeping. You can also experiment with using pillows to make yourself more comfortable.

Try lying on your side with a pillow between your knees to ease strain on the pelvis and lower back.

In summary, yoga can be extremely beneficial to a woman starting on that wonderful road to motherhood–from months one through nine–and beyond.

Debbie Taylor is working toward her Yoga certification.  She is from the Suwanee, Georgia area.

Written By Melissa Mazza

Yoga is a comprehensive system for achieving total health.  It calms and focuses the mind, strengthens and heals the body, and can even lead to spiritual fulfillment.  The asanas of yoga are much gentler on the body than traditional aggressive physical exercise. 

For these reasons, yoga is ideal for keeping mother and fetus healthy during pregnancy.  A regular yoga practice will prevent back pain, excessive weight gain, and will make delivery easier.  Pregnancy yoga is a huge topic, much too broad to be adequately covered in a three page essay, but this treatment can be considered a jumping-off point toward further study.

A regular yoga practice will not only prepare the mother for birth, it will also provide a loving environment for the child from the very beginning of its gestation.  Physical fitness will lead to an easier delivery, and yoga not only can make you fit, but will also provide the ability to remain calm and in control of the situation during labor. 

A regular practice of pranayama and meditation teaches the yogi to live in the moment, embracing the present and all its effects.  This is especially important for pregnant mothers, who will no doubt fear their upcoming labor and subsequent sleepless nights.  Meditation especially is known to keep fear and discomfort at bay, so the meditator is able to face any eventuality with calm and equanimity.  It is easy to see that regular meditation can make one a better mother.

Yoga can be helpful during pregnancy for the seasoned practitioner or the beginner.  In fact, the more adept yogini may notice improvement in her asana form during pregnancy.  This is because a hormone called relaxin is being secreted at this time, which loosens the muscles and ligaments (3). 

Because she may be more flexible than before, the yogini may try to push herself further than she should, which can lead to soreness and injury.  It is best to work with a knowledgeable teacher who will guide the yogini in the poses appropriate for her condition.  Relaxin continues to surge in the body for about three months after the birth, so the yogini must continue to be vigilant not to over-stretch even then (1).

Injuries from overstretching can lead to inflammation of the joints that may never really go away. One of the most basic rules of yoga is to avoid over-exertion, and this is especially true for pregnant women.  Bikram and other “hot yogas” are to be avoided because of the risks of dehydration and overheating (3). 

Pregnancy is a time of rapid change in the body, and different asanas become appropriate as the body changes.  If there is a high risk of miscarriage, asana may have to be avoided altogether.  Pranayama and meditation can and should still be practiced, but pregnant women are advised to avoid kumbhaka, or breath retention, as well as rapid breathing such as Kapalabhati or Bhastrika (1). 

Slow, steady breathing is best, as the surge of prana is beneficial and the slow pace will slow the heart rate.  After the first trimester, the yogini should avoid poses which require lying on the back or belly.  Backbends stretch the linea alba, a fibrous structure separating the rectus muscles of the abdomen, which is already being stretched by pregnancy (3).

Lying on the belly will become more uncomfortable as pregnancy goes on, so side-reclining variations of asanas should be adapted. Also to be avoided after the first trimester are vigorous twists as well as forward bends with the legs close together, which puts pressure on the uterus (3). 

Standing forward bends should be practiced with a concave back to avoid bringing the lower ribs too close to the uterus (1).  In the second and third trimesters, sitting poses gain critical importance because they help open the pelvis to prepare for the birth.  Padmasana, Sukhasana, and wide-legged forward bends are all beneficial (3). 

Standing poses and all poses that strengthen the legs are helpful as well because a strong foundation becomes vital as the baby grows.  Having strong legs will enable the mother to carry the fetus in as much comfort as possible (1). 

Perineal exercises will tone and create elasticity in the pelvic floor, helping the muscles stretch fully during birth and return easily to their previous position.  To tone the pelvic floor, the yogini can lie down and clench the muscles of the thighs and buttocks with the lower back pressed into the floor (3). 

Alternately, she can perform the mula bandha, or root lock, in which the muscles of the anus are squeezed for a few seconds then relaxed (3).  After the perineal exercises, the yogini should do a gentle squatting pose to open the pelvis. Women in countries where squatting and sitting on the floor are more common tend to have easier births because squatting opens the pelvic area and strengthens the legs (3).

 The further into pregnancy one goes, the more cumbersome she will feel.  Poses will have to be modified to accommodate the extra weight and special concerns pregnancy brings.  As previously mentioned, the legs should be wide apart in forward bends.  The hands can be used to maintain balance; for example, pressing the hands into the lower back during Surya Namaskar instead of raising them in Urdvha Hastasana, or leaning the arms on the front leg in Crescent Pose (1). 

Instead of leg raises to strengthen the abdomen, pregnancy sit-ups can be performed.  To do them, one lies on the back, knees bent, feet flat on the floor, elbows behind the head, and crunches the left elbow toward the right knee, lowers down, then switches sides.  This will keep the abdominals strong throughout pregnancy and hold the baby in proper position (3). 

Inversions are only recommended during pregnancy if the yogini is already used to practicing them.  Modified shoulderstand against a wall or a half-headstand, with the knees bent and feet on the ground, can be performed instead of their more vigorous counterparts.  These poses rest the lower back and legs, and ensure the womb reverts to its proper position after birth (3). 

Again, inversions should only be practiced if one is already familiar with them, and only as long as they are comfortable.  It will be nearly impossible to perform headstand or shoulderstand in the latter stages of the third trimester. 

Supta Badha Konasana is also valuable for opening the pelvis, and can be modified by either lying back with the feet together, lifted a few inches from the ground, against a wall, or, alternately, props such as bolsters and pillows can be used to keep the upper body at an incline.  This prevents compression of the vena cava, a vein that runs on the right side of the body and delivers blood back to the heart (3).

Side Savasana is the pregnancy modification of Savasana.  It is done by lying on the left side (again to reduce compression of the vena cava) with a pillow or bolster between the legs (1).  A pillow under the head will add to the relaxing effect of this pose.

Pregnancy is over within nine months, and those nine months are a time of challenge-the challenge of the ever-changing body, physical discomfort, mood swings, and fatigue.  At the end is the biggest challenge of all, the actual labor.  The person who practices yoga has the tools to deal with challenge, and can handle these nine months with assurance and calm.  Even if she is unable for some reason to practice asana, the mother will benefit from a program of pranayama (2). 

Pranayama will bring prana to the baby and steady the mind of the mother (1).  The breath is considered in yoga to be the link between body and soul, and it is in pranayama that this link is clearly demonstrated.  Slow, steady breathing lowers the heart rate, reduces blood pressure, and activates the parasympathetic nervous system, suppressing the “fight or flight” response (2). 

Even those unfamiliar with yoga will know that breath control techniques are helpful during labor.  The Lamaze Technique is a well known method that doctors teach women to take advantage of the breath as the link between mind and body to reduce pain during labor. 

Pranayama is not just helpful during labor.  It can be used to calm the mind during pregnancy and after, and is prescribed to help with everything from uterine prolapse to constipation (3). 

Meditation is a critical component of yoga and exponentially beneficial during and after pregnancy.  A disciplined commitment to meditation will help keep the body’s internal clock regular, ensuring the new mother gets the sleep she needs and is awake and energized when her child needs her. 

Meditation turns the mind inward, making the meditator acutely aware of her flow of thoughts, enabling her to get rid of destructive or unwanted thoughts (2).  Regular meditation can also balance hormones, lowering levels of the stress hormones cortisol and adrenaline. 

This has the effect of lowering stress and connecting mother to her unborn baby (1).  Because meditation has been shown to lower heart rate and blood pressure (Murphy and Donovan, The Physical and Psychological Effects of Meditation, IONS, 1999),  it can potentially lower the risk of pre-enclampsia  and preterm brain damage (4). 

Meditation’s most enticing benefit as the due date approaches is it’s ability to “switch on” the brain’s natural painkillers.  According to Deepak Chopra, “the brain [and nervous system in general] produces narcotics up to 200 times stronger than anything you can buy . . . with the added boon that our own pain-killers are nonaddictive.”

Morphine and endorphines both block pain by filling a certain receptor on the neuron and preventing other chemicals that carry the message of pain from coming in, without which there can be no sensation of pain, no matter how much physical provocation is present (4). 

A regular meditation practice during pregnancy will keep the mother calm and heighten her pain tolerance for labor.  After childbirth, the new mother should continue to meditate, which will keep her hormones balanced, staving off insomnia and depression (4).

On a psychological level, meditation brings mindfulness to everyday life, “off the mat” (2).  The ability to be present with each moment will bring a sense of fulfillment and appreciation, allowing the new mother to enjoy the brief period that her child is dependent on her.

Pregnancy is a special time and soon over.  Yoga enables the pregnant mother to nurture her body and mind and create a supportive environment for the fetus. By incorporating yoga into her life, the pregnant yogini not only takes care of herself, but sets a good habit for life for herself and her child.  In fact, children benefit from yoga too and are usually enthusiastic, so the yogini should introduce yoga to her children as soon as possible. 

There are even Mommy & Me classes for mothers and infants that facilitate parent-child bonding.  Classes are especially beneficial because the student can meet other new mothers or pregnant women who will be a source of support. 

As previously stated, this essay is by no means comprehensive, but will hopefully have stated adequately just how useful yoga can be.  A program of asana, meditation, and pranayama will advance the quality of life for both mother and child.

1. McCall, Timothy. Yoga as Medicine: The Yogic Prescription for Health and Healing. New York NY: Random House, 2007.

2. Swami Vishnu-Devananda.The Complete Illustrated Book of Yoga. New York, NY: Julian Press, Inc, 1988.

3. Swami Vishnu-Devananda. The Sivananda Companion to Yoga. New York, NY: Gaia Books Unlimited, 2000.

4. Chamberlain, David. Benefits of Childbirth Meditation http://www.calmbirth.org/benefits.html  May 21 2009.

Melissa Mazza is an Aura graduate, who teaches in th Tinton Falls, New Jersey area.

By Paul Jerard, E-RYT 500

What should be included within a prenatal and postnatal Yoga teacher training? It is agreed that anyone, who decides to become a prenatal Yoga specialist, should be a competent and certified teacher to start with. If the specialist has a medical background, this is a “big plus,” as well.

When deciding to take the journey of education toward prenatal Yoga certification, one should consider the amount of continuing education involved. Much like all the specialist branches of Yoga, there is more knowledge than most of us can absorb within one life time.

At the same time, it should be recognized that prenatal and postnatal knowledge is constantly changing and improving. Since the Internet is readily accessible to a large population, knowledge is being shared in an instant.

This instant access can make it confusing at times, because we can also be sorting through erroneous information, which is wasting our time. Therefore, we have to filter information from reliable sources. Unfortunately, all of the answers to prenatal or postnatal health, cannot be found in one document, DVD, CD, certification, or a prenatal Yoga teacher course.

As a result, Yoga teachers, who teach pregnant students, must continue their educations for life. There are a number of factors to consider, within any prenatal course; but Yoga teachers who decide to pursue this path, should consider the following subjects when teaching students who are pregnant.

I. Dietary information that will benefit the mother-to-be and the baby. Much dietary information is common sense. Information about healthy eating is readily available, but we see the results of poor eating habits quite frequently.

II. Asana practices, that can be modified for each trimester. Within each trimester, postures will have to be modified. There is a misconception that the first trimester requires no safety measures. In a nutshell, during each trimester, there are specific safety precautions.

III. Meditation practices, which may be adjusted for each trimester. To focus on good thoughts is a wonderful practice for mother and child. Good mental and emotional health of the mother is critical to the baby’s overall health.

IV. Pranayama (Yogic breathing techniques), which may change during the course of pregnancy. Pranayama techniques have specific roles during pregnancy and labor. Some of the relaxing Pranayama techniques can be practiced anywhere and at any time.

V. Relaxation techniques, which can help an expectant mother throughout pregnancy. As mentioned above, controlled breathing is a major part of relaxation, but stage-by-stage, or body scan relaxation sessions, are healthy practices for mother and child.

© Copyright 2008 – Paul Jerard / Aura Publications

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Prenatal Yoga Teacher Training
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
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On-Site Yoga Training: http://www.aurawellnesscenter.com
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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
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When questions are asked often enough, we want to make you aware of course changes that are in progress. The following is another question and answer session.

Q: Can you tell us about new Yoga courses, and what we might expect to see in the near future?

A: We have two new Yoga teacher courses in the works. Both of them will be released in December of 2008. The pre-requisite of these courses is that you are already a Certified or Registered Yoga Teacher. Certified teachers may need continuing education credits from Aura or another certifying body. Registered Yoga teachers may need continuing education credits for a registry.

Level I – Yoga Therapy: The course will continue the direction of the Introduction to Yoga Therapy course. The introductory course is a pre-requisite to this course and can be used for continuing education credits with us and for non-contact CEUs with Yoga Alliance. The Yoga Alliance’s current policy, regarding continuing education, is that one non-contact CEU comes from five hours of non-contact study.

Similar to the Introduction to Yoga therapy course, the level 1 – Yoga therapy course requires 100 hours of study. This would give RYTs 20 non-contact hours toward Yoga Alliance’s 500-hour Registration.

As a result, this would fulfill the Yoga Alliance’s non-contact hour CEU requirements over a three year period. The remaining 10-hours are required to be contact hours.

New Prenatal Course: The new prenatal Yoga course will consist of three books, three DVDs, and step-by-step instructions. Again, this is also a 100-hour course; therefore, this would also fulfill the Yoga Alliance’s non-contact hour CEU requirements over a three year period.

Q: I have a Guru, who is not fond of students learning Hatha Yoga from a book or DVD. He believes that Yoga should continue the traditional method of teaching face-to-face. Can you tell me your thoughts on this matter?

A: It is interesting that DVD’s and outside information are discouraged by some Gurus.

If a student were new to Yoga, it is possible to hurt yourself without a safe foundation of Yogic knowledge.

In the hands of an experienced Yoga teacher, or an intern, a Yoga DVD is a valuable learning tool to become the best we can possibly be.

It is best to be thankful:

For the ability to see each horizon as a journey of life,

For the courage to look on the other side of the mountain,

To each teacher, who helped us build a Yogic foundation,

For each event that led us to transcend beyond our beliefs.

© Copyright 2008 – Paul Jerard / Aura Publications

——————————————–
Yoga Instructor Courses
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
——————————————–
On-Site Yoga Training: http://www.aurawellnesscenter.com
——————————————–
FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as-is, including the resource box above. Namaste, Paul
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