Posts Tagged ‘Pre-natal yoga’

PRE-NATAL YOGA

Sunday, March 28th, 2010

By Dr. Rita Khanna

Pregnancy – a new dimension in a woman’s life, a state of poise and grace, is one of her greatest experiences in life. Maternity is not only to bring a child in the world – instinctively, ignorantly, or machine-like – it is a process of conscious creation. So, the saying “As you sow, so shall you reap,” is very true in this regard. A woman, who has looked after her health properly, will reap the reward by having a healthy pregnancy and producing a healthy child. The pregnancy is a totally new experience; a unique journey in a woman’s life. How nice it would be, then, to begin this journey with Yoga, where there is union of cosmic and individual souls. Yoga is a system that is concerned with the evolution of body, mind, and spirit; it is the discipline that is concerned with integrated development of all aspects of an individual.

PRE-NATALYOGA

• Pre-natal Yoga can be of great help to the expectant mothers during the pregnancy, at childbirth time, and in post-delivery stages. It helps to such an extent that, not only we can minimize surgical interferences and much of the painful miserable experiences of expectant mothers, but also converts the stage into a very special, pleasant, and memorable one.

• The simple Yoga poses help to make the body more flexible, improve body posture, and ease many pregnancy problems.

• The practice of Yoga promotes optimum health of body and mind, unifying a mother’s physical, emotional, and spiritual growth with that of her child and helps her to connect to the baby growing within her.

• Yoga relieves the common physiological problems – swelling of feet (Edema), backache, and cramp in the legs.

• It also relieves psychological problems – worry, irritability, sensitivity, anxiety, and disturbed sleep during pregnancy.

• Yoga enhances overall well-being and growth of the baby. It creates a very positive environment, in which the baby can grow, in all the dimensions, and achieve its full potential. The fruits of this total growth can be seen when the baby grows into a strong, healthy, and balanced personality.

• It is rightly said that happy Mommies make happy Babies.

YOGIC TOOLS

Yoga has 6 vital tools for pregnancy. When followed together, they work wonders on mother’s health and her capability to have a smooth pregnancy. They are: Yogasanas, Pranayama, Bandhas, Meditation, Deep Relaxation, and Diet.

AUMKAR AND BRAHMARI PRANAYAMA

Start the session with Aumkar and Brahmari Pranayama. For that – sit in any comfortable posture, with the spine and head erect. You can keep your hands on the knees; in Gyan Mudra Posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended and loose). Close your eyes gently, and relax all the muscles. Do each Pranayama 21 times.

BENEFITS

Oumkar and Brahmari Pranayamas done regularly, for only a few minutes daily, throughout pregnancy, keep the endocrinal system regulated to maintain the pregnancy successfully.

STANDING POSITION

HASTOUTTANASANA

• Stand straight, with your feet apart, and hold your hands above your head, with your fingers locked together, palms out.

• Inhale; bend backwards.

• Exhale; straighten up, keeping your fingers interlocked, and placing your palms upward on your head.

• Perform this Asana 5 times.

TRIYAK TADASANA

• Same standing position.

• Place your hands on your hips

• Inhale and bend to your right.

• Exhale; straighten up.

• Now, inhale and bend to the left.

• Perform this Asana 5 times.

PADASANA

PART I

• Lock your fingers together, palms up & inhale.

• Exhale & bend forward as much as you can without straining yourself too much.

• Inhale; straighten up.

• Perform this Asana 5 times.

PART II

• Stand straight, and hold your hands together, by locking your fingers behind your back.

• Inhale; bend backwards.

• Exhale; straighten up.

• Perform this Asana 5 times.

BENEFITS

The combination of these four Asanas – improves blood circulation, reduces back pain, strengthens back muscles, and helps strengthen thighs.

SHAVASANA

PART I

• Lie down on your back, with your legs resting from the knee, downwards, on a chair.

• Fold your hands together on the stomach, and keep your eyes closed while you are breathing.

• Rest comfortably in this position for 2 minutes.

PART II

• Lower your legs from the chair and turn sideways.

• Lie down on your left side, with your legs bent from the hips and the knees.

• Rest in this position for 2 minutes.

BENEFITS

Relieves muscular fatigue, improves venous circulation, and refreshes the body and mind.

VAJRASANA

Now, from Shavasana, sit up – either in crossed legs or in Vajrasana. Hands are in Gyan mudra position. Perform Vajrasana for 2 minutes. Now, move on to Marjariasana.

MARJARIASANA (CAT POSE)

• Stand on your knees and on the hands.

• Bending your back downwards, inhale, and raise your neck; try to stretch your neck backwards, as much as you can.

• Bending your back upwards, exhale, and bend your neck downwards – between your hands.

• Perform this Asana 10 times.

BENEFITS

Strengthens the breast muscles, reduces back pain, helps strengthens thighs.

 

 

BALASANA (CHILD’S POSE)

• From Marjariasana, sit back in Vajrasana, with the knees a little wider than your hips. This will create more room around the belly. It also allows deeper breathing.

• Exhale, and place your forehead on the floor, with your arms out in front, or at your sides – whichever you feel is more comfortable, breathing normally.

• If you have difficulty sitting on your heels in this pose, place a thickly folded blanket / cushion between your back thighs and calves.

• Perform this Asana for 2 minutes

BENEFITS

This exercise helps open up your chest and pelvis, and increases blood circulation. It rejuvenates the brain cells and relieves fatigue.

TITLIASANA (BUTTERFLY)

PART I

• Sit on the floor, with your soles together, and knees wide apart.

• The feet should be as close to the trunk of the body as possible.

• Hold your feet together, with your hands. Inhale, and move your knees up; exhale, and move your knees down. This motion is like the flapping of the butterfly wings. Perform this Asana 20-30 times.

PART II

• Support your knees with your hands, inhale, and raise them; try to bring them together.

• Exhale, bring your knees down. Place your palms on the knees – keeping your feet together.

• Press down (lightly) on your knees, and try to bend your legs downward, as much as you can.

• Perform this Asana 10-20 times.

PART III

• Spread your legs apart, inhale, and place the palms on the floor in front of you – between your legs.

• Exhale; walk your hands forwards, bending forward as much as you can.

• Inhale; walk your hands backwards, until you straighten up.

• Do it thrice (3 times).

PART IV

• Place your hands, palms down on your right thigh; inhale.

• Exhale; and walk your hand down on the leg bending forward.

• Touch the toes on your right foot, and hold them with both of your hands, for some time.

• Inhale; walk your hands back and straighten up.

• Repeat the step with the other leg.

• Do twice more, with both the legs.

• Come back to the half lotus position.

PART V- ON THE BACK

• Lie down on your back, on the mat, with legs bent, and place your feet on the floor.

• Hold your knees with your hands.

• Inhale, and raise your legs – bending them from the hips.

• Exhale; push down on your knees and spread your legs apart.

• Try to touch the soles of your feet.

• Put your legs down and place your feet on the floor.

• Perform this Asana 10 times.

BENEFITS

The combinations, of the above five parts, are a good way of exercising the pelvis, pelvic region, and hip joints – and keeping the uro-genital system in good health. It eases childbirth and alleviates labor pains

KATI-UTTHANASANA (WAIST RAISED POSE)

• Lie on your back, on the mat, with your palms on the sides – with legs bent, and place your feet on the floor.

• Bring the heels closer to the buttocks.

• Keep the distance, between the legs, equal to the distance between the shoulders.

• Now, inhale; raise the hips and waist, upwards, as much as possible, and remain steady. Breathe normally.

• Hold the position for 3 to 5 breaths.

• Perform this Asana 3-5 times.

BENEFITS

This Asana helps in toning your hips, lower back, and your abdominal muscles. It helps alleviate pains in the abdomen, caused by the weight of the fetus.

ASHWASANCHALA / MAKATASANA

• Lie down on your back, with your arms spread straight out – palms facing upwards.

• Raise your legs, and place your feet flat on the floor.

• Inhale; bend your legs to the right, and place them on the ground.

• Twist your back on the other side.

• Keep your shoulder flat on the floor.

• Exhale and come to the centre.

• Repeat this step on the other side with an inhalation.

• Do it 4-5 times on each side.

• Legs straight – and relax.

BENEFITS

Strengthens the waist and hips, helps reduces belly fat, reduces back and cervical pain, helpful in kidney problem.

PRANAYAMA

Good breathing, and control of Prana (energy), is vital – because just like the nutrients that you provide to your baby from your food, you are also responsible for providing him/her with high quality oxygen, and Prana, from the air you breathe.

SIVANANDA PRANAYAMA

• Lie on your back, on the mat, with your palms facing upwards. Bend both the knees. Keep the knees and feet apart.

• Take your mind to the solar plexus (navel).

• Watch the breath; breathe in as slow as possible, and breathe out as slow as possible.

• While breathing in, your stomach is rising; while breathing out, your stomach is falling.

• Remain a witness to the breath.

• You must remain happy in this watchfulness.

• While doing conscious breathing, you are filling the body with Prana (the cosmic energy contained in the air); and with each exhalation, while expelling impure air, you are assimilating the life-giving energy just inhaled – allowing it to penetrate every fiber of your being.

• Think of the body as being healthy, and the mind as being strong, and that the child is developing normally. Say to yourself that everything will turn out fine…and that the baby will be sound in body and mind, with all the physical and moral qualities one would like him to possess.

• You can practice Sivananda Pranayama, for a period of ten to fifteen minutes, in the morning, noon, and evening, as well as late night, whenever your stomach feels light – about three hours after meals.

BENEFITS

By this Pranayama, you will get mental soundness. It is a very useful panacea for blood pressure, mental tension, and irregularity of the stomach.

PRANAYAMA- SITTING IN A CHAIR

PART I

• Sit comfortably in a chair. Hands are upwards on the knees.

• Place your hands just below your stomach, and breathe deeply.

• Perform this Pranayama for 2-3 minutes.

PART II

• Now, move your hands apart, and hold your stomach from top and bottom; continue breathing deeply.

• Come back and relax.

• Hands are upwards on the knees.

• Perform this Pranayama for 2-3 minutes.

BENEFITS

Calms the mind, cleanses the system.

ALTERNATE NOSTRIL BREATHING

• Sit comfortably in a chair.

• Close your eyes, and raise the right hand; place the elbow of your right hand on the palm of your left hand.

• Do alternate nostril breathing.

• Close the right nostril, with the thumb, and breathe in through the left nostril – slowly and deeply.

• Close the left nostril, with the ring and little fingers, and breathe out through the right nostril – gently and deeply.

• This completes one round.

• Repeat for 5 minutes.

BENEFITS

Calms the mind, cleanses the system, regulates vital life force.

MULABANDHA

Moolabandha has powerful effects on a woman’s reproductive organs. By repeatedly contracting the anus muscles up, and on inner side, the elasticity of vaginal opening increases. Due to this, the child comes out easily, and the lady enjoys a painless delivery and a pleasant childbirth.

METHOD

Focus your awareness on the anus region. Exhale, and contract the anus muscles – in and up. Hold for a count of five. Inhale and relax. Repeat 10 times.

DIET

It is better to take a simple, fresh, and vegetarian diet – as far as possible. It can be digested easily. It is nutritive and very beneficial for the health of the mother and the intrauterine fetus.

MENTAL RELAXATION

Once the series of exercises are over, you can perform Yoga Nidra, or complete Yogic relaxation, and finish off by mental relaxation. During pregnancy, the way you are feeling and thinking will affect the child’s mental development. Whatever the circumstances, the future mother should try to lead a peaceful, well-balanced life, and avoid all negative feelings, such as anger, jealousy, hate, desire for vengeance, etc. The pregnant lady should remain in a pleasant mood, by observing wide open blue sky, wide spread ground covered with green grass, hear the sweet sounds of birds, observe peacocks with expanded feathers, widespread flow of water or a boundless ocean, the flow of clear water of a river, the groups of butterflies playing on the flowers, listen to the humming of black bees, enjoy the peaceful and pleasant wind coming through the fragrance of flowers and trees, showers of rain, the children playing in the water. All these give joy, peace, and comfort to the pregnant lady and to the child inside the uterus. If the food, which the mother takes in its assimilated form, goes into the production of the baby and form of the child in her womb – then to a great extent, the thoughts of the mother, during her pregnancy, give direction and impetus to the psychological make-up of the child. Hence, one of the better times to train the child is when he/she is in the womb.

IMPORTANT NOTE:

Before you start with any kind of exercise, it is important to seek permission from your gynecologist.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

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Website: www.yogashaastra.in

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).

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Pre-Natal Yoga

Wednesday, June 10th, 2009

Prenatal Yoga Warrior PoseWritten 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.

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