Posts Tagged ‘prenatal yoga’

By Nighean Hardie

Yoga is one of India’s wonderful gifts to mankind and although its origins are ancient, its methods and purposes are still relevant today, relying not on cultural background, faith or deity, but simply of the individual and the benefits each person receives from practising. Yoga has become important in the lives of many contemporary Westerners, sometimes as a way of improving the health and fitness of the body and Hatha yoga, a limb of yoga that emphasises strenuous and persistent effort, encourages awareness of the body. Coming back to the body draws the mind back to the present. Then, the worries drop away and there are no more “shoulds’ or “musts”. One of the reasons yoga is so refreshing is that, even if only for an instant, there is only the reality of the present moment. Each time you come to the present moment, you drop a certain amount of baggage. You may pick it up again thereafter, but the point is that you have practiced letting it go. Eventually you will be able to reduce the stress more often and for longer periods of time. In this respect, yoga is like life training. Its practice is a fabulous tool for transformation.

Yoga is an extremely powerful way of strengthening the body. One of its many valuable qualities is that it builds up a store of physical health through the practice of asanas, keeping the body cleansed and fit; exercise is essential for the speedy removal of toxins and for keeping blood circulation and all internal processes functioning smoothly. Hatha yoga in particular, is ideally suited to modern Westerners. Its structure is such that it starts with the very basics of how we experience existence – the physical body – and works inward. Increasingly, we fail to use our bodies enough or we have lifestyles that abuse them. Most of us suffer from back or joint pain at some stage, and many aspects of modern life – for example, sitting down for long periods of time to drive, watch television or work at a computer – place strains upon the body for which it is ill-prepared. We use medication to mask pain without bothering to establish its underlying cause. The flexibility and sensitivity that we had as children is lost as we gradually shut down our innate awareness of our bodies.

The physical benefits of yoga include increased strength, suppleness and stamina. Unlike many sports and fitness routines, yoga works on all the body’s muscles – this avoids overtraining specific muscle groups, a practice which can lead to injuries. Yoga enhances your balance, posture, agility and grace. It also cleanses and conditions internal systems and enhances bodily processes, such as digestion. Standing poses increase metabolism and also strengthen and tone the muscles, build endurance and warm the body. The exercises not only boost the body’s metabolism but also normalise the hormonal imbalances in the body to ensure good health and a glowing skin. The malfunctioning of the endocrine glands that regulate your metabolism could lead to stress, premature aging and other diseases and whilst this continues to affect many people throughout the world – especially in western countries – a healthy metabolism keeps the body and mind in perfect balance. The twisting and compressing of the yoga postures massage the endocrine and abdominal organs, regulating their function, improving local circulation and cleansing them of old stagnant toxins.

Yoga can help to alleviate or eliminate specific physical symptoms or ailments, such as PMS, headache, back ache, stress, insomnia, asthma and irritable bowl syndrome. Under the guidance of a specialist teacher, yoga can aid the management of or recovery from more serious conditions, such as cancer, HIV, arthritis, multiple sclerosis and other degenerative diseases.

It must always be remembered it does not matter what kind of shape your body is in when you start your practice: just having a body – being alive – is sufficient qualifications for doing yoga.

The ancient yogic philosophy states that there are physical, mental and spiritual sheaths of existence. The body tends to develop certain illnesses and disorders due to the imbalance in these sheaths. Yoga practice is associated with physical, emotional and ultimately, spiritual benefits. You may notice some benefits, such as increased flexibility and calm, early on in your practice, while others may appear more slowly as you cultivate a new awareness of your body and mind.

Having dealt with the physical side of life, yoga turns to the mental. Here different breathing exercises or techniques quieten the mind and brain, offering inner peace and an ability to face upheavals and deal with problems. An emphasis on breathing techniques helps you to breathe better – deeper and more fully – even when you are not practising yoga. This leads to clarity and stillness of mind, which in turn leads to improved concentration. You may also find that yoga helps to reduce anxiety, emotional tension and mood swings. One of the most profound benefits of yoga is stress management. Studies have shown that anxiety and stress levels can be reduced effectively through meditation, which also has a remarkable healing effect on the physical body. Imagine a stressful day at work or at home. The fast-paced environment requires you to be constantly worrying about the next thing. With yoga, you can benefit from relaxed breathing with a reasonable degree of control. Such activity allows your body and muscles to relax and think about peaceful thoughts, diverting your focus on stress. Even flexing activities could help a stressed person by loosening the tight muscles. Often when someone is stressed, the muscles are as well.

Practicing asana provides a way of physically and mentally unwinding to help focus the mind in preparation for meditation. Some people benefit greatly from this kind of preparation, while others may find that a moving meditation suits them best – some styles such as Astanga Vinyasa incorporate meditation into posture practice. The movement of the body provides a tool for concentrating the mind.

Throughout history and in all cultures, people have sought ways to go beyond the limitations of habitual living and discover more about themselves and the nature of reality. Meditation means “to become familiar with” and is a way of exploring the inner self. In our busy lives where the senses tend to be drawn outward, meditation is a good opportunity to turn inward on a journey of discovery. Meditation can be used to help us relax and cope with stress. It slows down the mind and balances the emotions. People use meditation for healing. It can also assist in problem solving by leading us to insights, which may range from the spiritually significant to the mundane. It can take us to higher states of awareness, peace and clarity. Sometimes people experience visions or feelings of bliss, vitality and an increased sensory awareness. Some have a sense of connecting with a higher aspect of themselves or with the divine. Ultimately, mediation is a personal pursuit and once a regular practice has been established many find the benefits are far beyond those they expected.

In terms of “specialist” yoga; prenatal yoga can help lower a mother’s anxiety, increase oxygen, improve circulation and create a bonding experience with the baby prior to birth. Many prenatal yoga classes incorporate chanting into their sessions: sound is powerful and studies have shown that babies learn to recognize and respond to voices in the womb with many pregnancy experts advising talking to your baby daily to increase early bonding for both mother and child. Studies on prenatal yoga have shown it improves birth weight, decreases preterm labour, and decreases IUGR (isolated intrauterine growth retardation) either in isolation or associated with PIH (pregnancy-induced hypertension).

In India itself, the home of yoga, some children begin yoga from the age of five. The benefits of improved health, fitness and concentration are well documented, and now many forward-thinking schools in the West are beginning to teach yoga to children. This practice has been shown to enhance self-confidence, self-reliance, self-discipline, academic performance and the ability to cope with stressful situations, such as exams. By teaching self awareness, self control, and concentration, yoga can also help to manage children who have been diagnosed with ADHD – attention deficit and hyperactivity disorder. It has also been used with some success to help children with Downs Syndrome, cerebral palsy and autism.

Finally, yoga is a personal path of discovery for each of us. Its particular and unique relevance to each person will become apparent as you begin your practice. On the physical level, as in life, being off balance doesn’t feel good. Feeling as though you might topple over at any time is neither safe nor comfortable. One of the reasons yoga has grown dramatically in popularity is that it helps people feel harmonious, integrated and complete. As you learn about your centre in a yoga pose, you practice finding your centre in other areas of your life. In fact, dealing with a posture can train you to better deal with life events. The strengthening, purifying and energizing practices of yoga can lead you back to a more complete awareness of your self and can be practiced by everyone in order to stay healthy, calm and disease free.

Nighean Hardie is a Certified Yoga Teacher. She teaches Yoga classes in Barnet, Hertfordshire, United Kingdom.

By Linda Hartman-Strenger, CYT

Yoga is a Sanskrit word meaning yoke, union or connection, to your mind, body and spirit. The practice of prenatal yoga gives expectant mothers that same union with their baby. Prenatal yoga gives expectant mothers the opportunity to create a space in their body that is healthy, happy and filled with peace. Motherhood is about living in the present moment to create a magnificent relationship with your child and the practice of yoga helps prepare women for this blessing.

Yoga helps to prepare our body for labor, delivery and also helps to ease the physical changes. During the first trimester there are many hormonal changes going on internally. Increase in blood flow brings oxygen and nutrients to the zygote. This process helps to ensure the zygote embeds to the uterus, supports the massive changes occurring to the zygote within the first twelve hours of conception and throughout the pregnancy. Usually during the first trimester not many modifications need to be made, but caution and awareness of the body must always be the first priority of any expectant mother.

The expectant mother will experience exhaustion, light-headedness, nausea, mood swings, indigestion, bloating, breast tenderness, flatulence and morning sickness in the first three months of pregnancy. These symptoms that our stressful, the expectant mother should give herself permission to miss class occasionally. Yoga has shown to lower blood pressure, stress and anxiety. Decrease back pain, correct misalignment of the spine with weight changes and swelling of the extremities. Improve sleep, aid in digestion, strengthen and loosen muscles and joints, and increases circulation and stamina.

Yoga creates an opportunity for the expectant mother to have time to bond with the baby before birth. All of these bi-products of Yoga will ease the pain of childbirth. Becoming one with yourself and Divinity will also aids as a mood enhancer in the difficult months after the birth which involve a lack of sleep. As with all exercise programs, a physician should be consulted with before starting yoga. Many health care providers as well as yoga instructors advise not begin a program until after the twelfth week of pregnancy, when the second trimester begins. There is an increase risk of miscarriage during this the first trimester.

If a woman is already attending a class, she should let the instructor be aware so that special modifications and safety precautions can be made for her. As the pregnancy advances into the second and third trimester more modifications will need to make to insure safety for you and your baby. During the entire pregnancy awareness or intuition of what feels good to your body needs to mastered. If something feels strange or just out of the norm, stop the asana.

A suggested amount of time to stay in the asana is a minute. This may not be possible for the novice, but a slow advancement it can be possible. This aids in the active labor stage and prepares the mother to endure the contraction, which lasts about a minute. Special modifications that should be made with pregnancy: Stepping back instead of jumping, example from a lunge asana to a forward bend.

When practicing a seated forward bend spreading the legs to accommodate your growing belly and the use of straps also helps to ensure that the body’s is not over extended. Avoid putting undue pressure on the belly as with Tortoise asana. When doing a twist go to the opposite side of a normal twist or twist more gently just from the upper body. This helps to avoid any over twisting. Inversions asanas reverse the pull of gravity that is desired during delivery, so they can be substituted with asanas that place the legs up the wall.

Rapid breathing, Pranayama techniques such as Breath of Fire and breathing that requires breath retention as with Kapalabhati, should be avoided. Avoid backbends like full wheel pose, unless your are an experienced yoga practitioner and can already do this asana with ease, then you may continue for the first trimester. Any poses specific just for abdominal strengthening should be avoided example the Canoe asana. Any asanas the involve lying on the belly as with the Cobra, should be avoided.

Lying on the back as with relaxation pose can cause too much pressure on internal organs and is encouraged by physicians to lay on your side. Preferably on the left side because the heart pumps out from the left and it easily bring oxygen via the blood to your baby. The use of pillows and blankets in this asana also aids in ensuring relaxation to expectant mothers. The practicing of Bikram Yoga or Hot Yoga is not recommended during pregnancy.

These practices’ our vigorous programmes and put the expectant mother at risk for miscarriage. Bandhas like Uddiyana can put to much pressure on abdominal muscles and should avoided. The use of a chair can also be used to aid in making modifications for asana such as Downward Dog. The use of blocks can be incorporated during the triangle asana. These are all examples of cautionary and contraindicated asanas with pregnancy, there are more not mentioned here, so before doing any asana be sure to check with the experienced yoga instructor.

The breath is extremely important to the practice of yoga. It gives energy and strength to the body during each asana. The use of Ujjayi (breathing in and out through the nose while closing off of the epiglottis in the back of the throat and making a noise) is encouraged during the yoga programme.

A prenatal class should begin with grounding and centering phase. Yoni Mudra is a wonderful hand gesture to be used at this phase. It symbolizes the power of the womb and can be used while sitting in Easy Asana. Meditation should be encouraged both before and after programme. Setting an intention of peace is a wonderful addition to any programme and helps to decrease stress through out the day.

Chanting during prenatal yoga is also a powerful way to bond with your baby. In utero babies are able to recognize vibrations of sounds and different voices. Babies respond to these differences and recognize their parents voice at birth.

After warm-ups focusing on all the joints, there are Sun Salutations with built in modifications for expectant mothers. The asanas and sequence of the postures, used in prenatal yoga, are the same as regular yoga class. Asanas that are encouraged during pregnancy are focused on opening the hips; the Pigeon, Warrior II, Triangles, Baddha Konasana and squats are few examples.

The Cat-Cow asana is extremely beneficial in getting the baby in position for birth. Kegal exercises are also incorporated into the programme, they help to strengthen and aid in uterine muscle control, which will be needed specifically in the active part of labor when the mother will need to push. The specific control of this muscle group can significantly shorten the length of labor and delivery. Bladder control can also be an issue for women during and after pregnancy, Kegal exercises are encouraged continuously. Ending with guided relaxation helps to release any tension or stress the expectant mother may be holding in her body.

Prenatal yoga helps the mother to become aware of her needs, as well as her babies while in utero and the physical changes in her body. These changes may be pleasant or unpleasant for the mother. Pregnancy puts extra stress, aches, pains, tension and discomfort on the body. These disappear when the mind is at peace. Prenatal yoga will help to curb unpleasant changes in the body and make delivery easier by preparing the muscles used in childbirth.

Obviously, yoga or any exercise program will aid you in getting back into shape after delivery. Prenatal yoga has be proven to improve birth weight, decrease pre-term labor, decrease intrauterine growth retardation and pregnancy induced hypertension.

It is also encouraged to wait three months after delivery of the baby before returning to a full programme. This gives the body a chance to recover from delivery. The body’s muscle, joints and ligaments are still soft and make the body prone to injury. The uterus will return back to normal size without complication. Remembering to ease back into a programme by slowly deepening forward bends, twists and introducing asanas that were contradicted with pregnancy. Performing Mula Banda helps to firm the perineum and prevent incontinence. Uddiyana Bandha becomes easier and helps the uterus to shrink to the pre-pregnancy size.

Much caution must be taken in choosing a certified yoga instructor for the novice yogi. If you are a novice, you are unaware of the asanas and the normal feelings of the posture. Be sure to talk to your instructor to make sure what your experiencing in normal. As with any yoga class do not force a pose, a twist, an extension or a flexion. which can put undue stress on your growing baby. In time, the length of time maintaining an asana will increase, twists and flexibility will deepen. You will be able achieve things you never thought possible. Remember if does not feel good do not do it!

Linda Hartman-Strenger is a certified Yoga teacher. She teaches classes in the Oreland, Pennsylvania 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.