Archive for the ‘yoga for mothers’ Category

Prenatal Yoga and The Value of Meditation

Saturday, February 19th, 2011

Prenatal Yoga Teacher trainingBy Gopi Rao

The emphasis in prenatal Yoga teacher training courses predominantly focuses on asana and pranayama as therapy through all three trimesters and during the post natal time frame. This is wonderful, but the value of meditation is down played. Regular meditation practice is especially good for moms-to-be.

The reason Yoga meditation is so important is because the mother’s physical health, and state of mind, has a profound effect on the baby in her womb. When I got pregnant and told my mother, she sent me a beautiful postcard with the advice to look every day at something beautiful, listen to something nice, stay together with kind hearted people, eat healthy food with great pleasure, and so on. The reasoning is that all of these factors will also affect the baby.

It is definitely true that enjoyment and well being of the mother has a direct connection to the baby through the hormonal system. In addition we should be considering the mental, emotional and spiritual imprint that is set in motion for an unborn child. I would insist that this aspect of pregnancy not be underestimated.

Furthermore, meditation puts mothers in tune with their babies and deepens their mutual connection. That bring to mind one more reason for having “baby meditation” become a natural part of the Prenatal Yoga teacher training program. Expectant mothers should start this practice right from the beginning.

Yoga meditation is a way to experience pregnancy with complete awareness. Pregnancy is a precious time, which opens pathways for more awareness and reflection. Considering that pregnancy is a special time of great physical and emotional change, there will be some mood swings.

Sooner, or later, a pregnant woman feels a little depressed, anxious, or tired. With this in mind, regular meditation can treat these feelings and help to manage stress. There are many different ways to meditate, for example to focus or concentrate on a specific object, a picture, or a candle. Mantras (repeating sacred words or sounds) can bring inner calm.

Breath awareness is an easy technique to learn. Observing the movements of breath, counting them, just going along for the ride can make focusing easier. Of course, pranayama is beneficial during labor. Yogic meditation techniques give women internal calm mental stability through labor. Therefore, it is good to start practicing meditation early in pregnancy and continue to practice daily.

© Copyright 2011 – Gopi Rao / Aura Wellness Center – Publications Division

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Yoga and the Beautiful Bond Between Mother and Child

Sunday, February 13th, 2011

yoga teacher trainingBy Dr. Rita Khanna

We come to this earth plane to have unique experiences. For our experiences, we select the womb; we select the parents, environment, and situations. After selecting the mother, speck of consciousness enters the mother’s womb. According to Yogic concepts, the identity of the baby, in the womb, is not different from that of the mother. Its feeding and its growth depend totally on her. There are three aspects of identity. The first is the direct effect of the mother’s mind on the unborn child; the second concerns the unborn or newly-born child recognizing certain words and responding to them; and the third concerns the impressions that are left in the mind field of the baby by the attitude and behavior of the mother.

1. Mother’s Mood

If there is tension in the mind, or the mother is feeling frustrated, depressed, or in a negative frame of mind, then of course her respiration, heartbeat, glandular activity, and hormonal secretions, within the body, will affect the body of the child. The feelings that arise within her are converted into glandular and hormonal activity, which is transmitted to the baby.

2. Recognizing Certain Words (Language)

We all respond to a particular language, a particular set of words, because that is the tool of understanding we utilize. The concept and understanding of the language is automatically imbibed by the child, via the mother’s reactions. The umbilical cord is the physical link which supplies the necessary items for the growth and development of the child. If the mother’s body is not pure, the toxins can affect the unborn child, despite protective mechanisms built into the umbilical network. In the Indian tradition, it is emphasized that the mother should lead a very pious, harmonious, and balanced life. Traditionally, at the time of pregnancy, more time would be devoted to listening to religious or spiritual stories, Satsang, the chanting of mantras, and so forth. Even in Western countries, they are now telling mothers-to-be to stop any intake of liquid or food, which might have a negative effect on the unborn child, and to avoid any kind of mental tension, anxiety, or worry, which could influence the child.

3. The Mind Field

According to the traditional belief, the soul enters the womb after the fourth month. Thereafter, one has to be very careful to control the thinking process, the emotions, the desires, and to always maintain a positive attitude towards life. This is because, after the entry of the soul, the consciousness is wide open to any kind of information being fed in. The programming of the mind begins with this feeding-in of information, in the form of maternal reactions, and language training. This is known as Samskara. After the fourth month, whatever information goes into the child is known as sowing the seed of Samskara. Creating Samskara means programming the mind to act or behave in a particular way. There are many instances, where people have actually been taught different scriptures or sciences, while still in the womb. One is that of Arjuna’s son, Abhimanyu, of the Mahabharata war, who learned the science of archery while in the womb. Another is the story of Astavakra, a saint who was deformed in eight parts of the body. He knew all the Vedas, while still in the womb.

Importance of Chanting a Mantra at the Time of Pregnancy

Mantras are a combination of various sounds, or vibrations, which stimulate various areas of the dormant personality. During pregnancy, it is suggested that if the mother chants or repeats the Mantra, mentally or verbally, with complete concentration, there is a state of oneness within her mind. That state of concentration, and Mantra awareness, will program the mind field of the child in such a way that its psychic awakening will be very simple. That is the concept of the psychic child, or in Western terminology, of the Age of Aquarius – that every newborn child will be intuitive, psychic, and have control over the faculties of self. If we can create that kind of impression in the mind field of the child through Mantra; if the mother is doing very well, which means there are no external distractions; if the atmosphere is there, then that atmosphere itself will also help the mother concentrate, focus, and center herself better; and it will become an external aid in influencing the mind field of the child.

Note:

One thing to remember is that, chanting a Mantra at the time of pregnancy, will not make the child spiritual. The purpose is not to make anyone spiritual. ‘Spirituality’ is just a state of being, which manifests naturally and spontaneously. One person is spiritual by nature and another is not, even though they may be highly perceptive, intuitive, and psychic. Spirituality is a symptom of a particular state of mind and consciousness. The purpose of Mantra chanting is to make the totality of the mind field accessible and allow the natural and spontaneous growth of the ‘dormant faculties’. These faculties are dormant within us, but may not be dormant within the child after birth, because we have already created a passage in the psyche of the child. If it can be brought up to lead a particular disciplined way of life, then the mind field will be accessible through the natural effort of the child.

Every Moment is a Moment of Education for a Child

yoga certification courseAfter coming out of the mother’s womb, from day one to the age of eight, the child will have awareness of the source. Every minute of the day is an education, although not verbal or academic. Whatever the child sees or perceives to be; whatever he experiences (even hunger, thirst, or satisfaction) is analyzed. Any communication the child has with its parents – ‘Daddy, I want this; Mummy, I want that; I don’t like this’, and their reactions, are all educational. How you react – you walk in the door and slump onto the sofa – is an education for the child. How you talk to your wife and how she responds – that is a moment of education. Every moment is a moment of education for the child and so there is a lot of information being fed in. In the early stages, the child is unable to filter out unnecessary information, and retain the necessary information, because the intellect is not developed.

Education, analyzing, co-coordinating, and communicating starts officially from the age of eight – just before the age of puberty, as the mind starts taking its shape, from the age of eight. The child should be introduced to three things at the age of eight. The first is Asana – to create balanced growth and activity in the glandular and hormonal systems. The second is Pranayama, so that the clear mind field is not cluttered up by the tensions and situations which are naturally injected into the mind of a child. The third is Mantra, so there is open access for psychic development and awakening of the faculties. Earlier it is not possible, but practicing Asana, Pranayama, and Mantra, from the age of eight, allows the proper balanced activity of the sensory and motor nervous system.

How to Encourage the Child

We should teach the child in a dynamic way. For example – if we want to teach Gayatri Mantra, then the idea has been implanted that it is for education. ‘If you repeat this Mantra, you will get a good education, fast’. That idea has been purposely implanted. It is also said that you should look at the red rising Sun while you repeat this Mantra. That concept, again, has been purposefully implanted because the rising Sun acts as a symbol on which to focus yourself. Otherwise, you will be looking here and there, repeating the Mantra at random, sometimes slowly, and sometimes fast – thinking it does not matter. We can’t tell a child to close his eyes and imagine the Sun rising each day. In order to create the conditions, suitable for the mind of an eight-year-old to repeat the Mantra, we say, ‘Listen, every morning you have to see the rising Sun. You know what the rising Sun looks like? It’s red. While you look at the rising Sun, you repeat the Mantra 11 or 21 or 31 times. Why? So you’ll be properly educated. You will have the blessings of Saraswati, Gayatri.’ It is the concept of Meditation, but it is taught in a dynamic form of self-expression to the child through Yoga. So, a lot of human psychology has been used to control the dissipation of the mental faculties and to encourage the child’s mental alertness and concentration.

Conclusion

Certain regimes should be maintained – from the time of pregnancy, until about age ten. During pregnancy, it is necessary for the mother to have a positive attitude and a balanced physical condition, so that there is physical purity within her body. Her reactions should be well-balanced – rather than explosive reactions to any kind of situation. Repetition of Mantra is important, so that the state of concentration, within the mother, will open up the psychic or subtle areas within the mind field of the child. Then, at eight years of age, the introduction of Asana (Surya namaskara), Pranayama (Nadi shodhana), and Mantra (Gayatri Mantra) are important. If this system is maintained, from the time of pregnancy, until the age of ten, then the child will adjust properly with life, and develop the skill to face life with complete confidence, ease, and awareness.

Aum Shanti

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

Yoga for Women’s Health

Wednesday, February 9th, 2011

Yoga Teacher DemonstrationBy Sangeetha Saran

Within the western hemisphere 90% of Yoga practitioners are women.  When I visited Paulji for a teacher intensive, I can remember a class in North Providence with 50 women and not one male student to be seen.  Although there are some exceptions, many teachers rarely see more than a handful of American males in Yoga classes. In many styles the origin of Yoga teacher training courses were designed by Indian males. The need to develop more information for female teachers and their female students has never been greater. Yoga is very beneficial to a woman’s health when considering the following three aspects.

Menstruation

Having generally relaxed mind and body, yoga can also help in alleviating with the menstrual pain. During this time, it is important for female practitioners to realize that their Hatha Yoga sessions should be slow, mindful, and gentle. During Yoga practice the muscles of the midsection should be soft and less active throughout the practice so one’s menstrual flow can continue naturally.

In addition, it would be wise to avoid twisting and inverted asanas because these asanas reverse the flow, squeeze the abdominal area, and interfere with the natural flow of menstrual fluid. Some Yoga asanas relax the uterine muscles. The end result of this relaxation is a mindful Yoga practice that ensures proper menstrual flow. Psychological tensions can also be subsided through the practice of shavasana. Shavasana allows the body to rest thoroughly and to release all unneeded stress.

Pregnancy

Prenatal Yoga classes teach women exercises, which assist in the safe delivery during labor. There are particular Yoga asanas which exercise the pelvic cavity. In turn, these asanas increase strength and stamina within muscles of the pelvic floor. These and other muscles in the groin are used during delivery. Pranayama is also practiced in order to conserve strength and calm the nerves throughout the pregnancy. These same pranayama techniques are used during contractions at the time of delivery. Many Yoga asanas exercise the muscles in the buttocks and legs, which to make carrying extra weight less of a burden. Some Yoga postures reduce pain within the lower back. Postnatal Yoga sessions bring our bodies to their original shape.

One month after the delivery of a child, Yoga asanas continue to reduce pains and aches associated with over stretched muscles and extra weight. Postnatal Yoga sessions also give stability in the form of emotional and mental relief, especially if a woman meets with a group of mothers who have babies. In some cases, the bonding is good moral support.

Menopause

For women in their middle aged years, all forms of Yoga bear the fruit of balance on the mental, physical, emotional, and spiritual levels. It goes without saying that most of us experience “middle aged spread.” Somehow, Hatha Yoga manages to help us out. This doesn’t mean we won’t fight the battle of the bulge, but we won’t have as much extra weight as our menopausal women who don’t practice Yoga. All types of Yoga manage to help us with our emotional balance. Hatha Yoga will help us maintain muscle tone and flexibility during this very trying time of a woman’s life

Summary

If you need more information about Yoga for women’s health, contact Aura Wellness Center.  They will produce an article or web clip for the subject you desire.  The web clips usually show up at: http://www.yoga-teacher-training.org/category/videos/ or on this Blog.

Female Yoga teachers from all over the world use Aura’s extensive library of forums, videos, and Blogs for information about “Yoga for Women.”  Dr. Rita, Gopi, Amruta, and many other writers continue to contribute material on this subject.  My appeal is to my “sisters” for more female Yoga teachers to contribute research about “Yoga for the health of women.”

Hari Om

© Copyright 2011 – Sangeetha Saran / Aura Wellness Center – Publications Division

Prenatal Yoga Advice for Beginners

Thursday, January 6th, 2011

Prenatal Postnatal Yoga instructor trainingBy Amruta Kulkarni, CYT 250

Seek your doctor’s advice before considering prenatal yoga. Do not make a hasty decision, until you have considered all advice from your medical professionals and have found a certified prenatal yoga teacher in your community. It is very good that you become aware of yoga’s importance which creates great impact on health of your own and your unborn baby. Below are three therapeutic yoga methods, which will be part of your prenatal routine.

Breathing Exercise (Pranayama):

In breathing, diaphragm is the chief breathing muscle. Through breathing respiratory and cardiovascular systems bring in oxygen and circulate it to every cell in the body. Many people breathe shallow or tense in which diaphragm movements are not proper and shallow breathing does not draw enough oxygen required for body.

Breathing correctly is essential to life so it is important to practice breathing exercise.

Breathing exercises like Alternate nostril and whispering breathing benefits a lot during first trimester. It improves blood circulation, you feel sinuses and nasal passage clean, your mind gets calm and you will get deep sleep during night. Proper breathing is very important as the fetus depends on the woman for satisfactory growth and development. Proper oxygenation contributes greatly to the health and well-being of the woman and consequently to that of the fetus.

Breath and emotions are closely linked. Good emotional balance is very desirable in pregnancy and childbirth. Observe how shallow and irregular your breathing becomes if you are upset and when you feel happy notice the smoothness, depth and regularity of your breathing. Thus body, mind, emotions and breath are inseparable. By observing your breath you will develop skill in increasing the length of both inhalation and exhalation as well as the movements of diaphragm.

Relaxation (Yoga Nidra):

Relaxation is very useful for complete health i.e. physical, mental and emotional. Pregnant woman gets tired very easily so it is very important that they have frequent rest periods throughout the day and create the opportunities for relaxation. This involves aligning your body and mind to become completely still and peaceful. The way to do this is to focus on your breathing rhythm and also on the way that gravity supports your body so that you can let go of your muscles. You might like to end this by bringing your awareness to the presence of your baby.

Postures (Asana):

Right now you can start yoga, but as you are in your first trimester of pregnancy and beginner in yoga you will have the following limitations:

1) Before starting yoga your body is stiff to some extent. Asana gives flexibility to your body and this requires stretching of muscles and joints.

2) In pregnancy your body releases the hormone relaxin that softens your ligaments and supports the joints to prepare for an easier delivery.

3) In pregnancy due to these hormonal changes ligaments need to be stretched slowly and gradually without forcing.

4) You are beginner and in first trimester which is very important time as there are more chances of miscarriage. Hence some Asana may not be suitable for you. E.g.: Inversion poses like “Legs up to Wall”, “Dog Pose”.

Generally for beginners we recommend few asana, breathing exercises, and relaxation.

Recommended Asanas: Tadasana, Balasana are good for you.

Tadasana will help you to be centered and grounded. It tones muscles of leg, pelvis, abdomen and chest cultivating the habit of standing tall.

Balasana relieves the backache allowing paraspinal muscles to stretch and relax.

© Copyright 2011 – Amruta Kulkarni / Aura Wellness Center – Publications Division

Amruta Kulkarni is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

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