Posts Tagged ‘prenatal yoga’

TEACHING PRENATAL YOGA – PART 1

Sunday, July 10th, 2011

yoga teacher trainingBy Dr. Rita Khanna

As a Yoga teacher, one must extrapolate as how to adapt Prenatal Yoga to a Yoga class. This becomes a particularly difficult task for those teachers who are not teaching Prenatal, but have a pregnant student in their regular class. I have been teaching Prenatal Yoga for over twenty seven years. In my experience as a Yoga teacher and Yoga teacher trainer, I’ve found most Yoga teachers are somewhat fearful of dealing with pregnant students. My purpose in writing this article is to provide Yoga teachers with enough information to put their minds at ease, when teaching a pregnant student within a regular Yoga class.

EXERCISE DURING THE FIRST TRIMESTER

Nearly all Prenatal Yoga books recommend minimal, if any, exercise during the first trimester of pregnancy, and many recommend stopping in late pregnancy. Although many women will not feel like exercising during the first weeks of pregnancy, due to fatigue or nausea, there has been no scientific evidence to support the necessity for restricting exercise during this time, or any other time. However, most of the medical concerns, regarding exercise and pregnancy, were related to the possibility of increasing body temperature, reduced delivery of oxygen and nutrients to the placenta and baby, and mechanical stress. The physiological effects of exercising in pregnancy were not what might be anticipated. Instead of being a possible detriment to the mother and fetus, the physiological changes of pregnancy were actually enhanced by exercise. The combination of exercise, and pregnancy, results in an increased ability of the pregnant woman to adapt to the stress of pregnancy, as well as any other unanticipated medical problems that might arise during labor and delivery.

PHYSIOLOGICAL CHANGES IN PREGNANCY

Heart and Circulatory System

The entire circulatory system must change radically during pregnancy. As soon as the fertilized egg implants, the cells that become the placenta, begin to send signals that cause a dramatic increase in hormonal secretions. One of the first systems required to adapt to pregnancy, the circulatory system, must increase its capacity by about 40%. This increase is necessary to support the developing fetus, ensuring adequate oxygen and nutrients, and to support the mother through the blood loss of delivery. Hormonal secretions cause the blood vessels to dilate, and the volume of blood must increase to fill the system. In early pregnancy, this expansion results in relative dehydration that may manifest as waves of fatigue, nausea, sweating, and dizziness, especially with sudden positional changes.

Respiratory System

In general, lung function is improved during pregnancy, both by increased depth of breathing, and by an improved ability of the body tissues to take up oxygen. Increases in progesterone secretion stimulate deeper breathing by the mother, but may result in a quicker feeling of breathlessness on exertion. This is normal and does not have any detrimental effects on either the mother or the fetus. On an average, there is a 40–50% increase in the amount of air a pregnant woman breathes.

Temperature Regulation

Pregnancy increases the metabolic rate by 15–20%. Therefore, heat production by the body is increased. Many women feel as though they have an internal furnace. The ‘glow of pregnancy’ is often the result of the pregnant woman’s body regulating her temperature, through dilation of the skin blood vessels, to dissipate heat. Heat is also lost through the increase in ventilation (breathing) and the increased ability of pregnant women to sweat. All of these mechanisms help prevent overheating during exercise.

Muscles, Ligaments and Bones

A pregnant woman’s weight normally increases by 15–25%. This increase, along with an enlarging abdomen and a changing centre of gravity, results in mechanical stress on the muscles, ligaments, and bones. In addition, a hormone called relaxin softens ligaments and cartilage. Relaxin, produced by the placenta, is secreted to allow the pelvis to expand, providing space for the enlarging fetus. It also changes the contour of the pelvic opening in preparation for birth. Due to this shifting of the pelvic structure, joints within the pelvis may become unstable, resulting in the relatively common problems of sacroiliac (sacroiliac joint is a firm, small joint that lies at the junction of the spine and the pelvis) and pubic pain.

EXERCISE DURING PREGNANACY

Exercise, during normal pregnancy, is not only safe, but should be encouraged. Current studies done on women engaged in sustained, vigorous, aerobic exercise have demonstrated many benefits of exercise during pregnancy, including:

• Reduced maternal weight gain

• Less maternal discomfort and injury

• Less need for pain relief in labor and delivery

• Decreased need for episiotomy (surgical incision to increase the vaginal opening during delivery)

• Decreased need for surgical intervention (C-section, forceps, or vacuum delivery)

• Increased rate of term delivery (less likelihood of going past due date)

• Increased relaxation and positive mental attitude

• Enhanced immune function

• Increased energy levels

• Faster recovery after delivery

HOLISTIC APPROACH OF YOGA

Yoga offers a holistic approach to pregnancy, more than any other form of exercise, because Yoga is more than exercise. As discussed, pregnancy is a time of drastic change physiologically; but as we know in Yoga, there cannot be physiological changes without affecting the other dimensions of the self. Pregnancy can be a time of great upheaval and emotional adjustment, but it can also be a wonderful opportunity for introspection. Yoga offers practices and a philosophy that will allow the pregnant woman to integrate the physical, energetic, mental, and spiritual dimensions, in a manner that will enhance her ability to be a mother.

Generally, pregnancy occurs in younger women. Most have not spent much of their life managing any kind of health-related problems, or needing to contend with some form of chronic illness, that may come with ageing. They are young and healthy with a “no pain, no gain” mentality. Once pregnant, they begin to experience many bodily changes, and some of the common discomforts of their condition. This may be the first time they’ve had to consider someone else’s needs before their own. With the ever-increasing level of hormones, their ability to adjust to these changes fluctuates greatly. By practicing Yoga, the expectant mother learns to adapt mind and body, in a way that will help her through her pregnancy, prepare her for labor and delivery, and assist her in the years ahead.

• Yoga Asanas provide a non-stressful form of exercise that strengthens and stabilizes the muscles and joints. Asanas teach pregnant women to coordinate breath and movement, to move with awareness, and to improve posture and balance.

• Pranayama practices help balance energy, create calmness, and stabilize emotions. Pranayama improves focus, and it encourages Pratyahara abilities that will be greatly needed in labor and delivery. The practices also restore Prana that is being used to support the new life growing within.

• Yoga-nidra and Meditation provide relaxation, restoration of energy, and develop Pratyahara. Meditation develops awareness and intuition. The senses of the infant are evolving, and it is experiencing the bodily rhythms, movements, and feelings of its mother. It is a partner in the pregnancy, and Meditation can help provide a bridge of intuitive awareness between mother and child.

Overall, the goal of Yoga, in pregnancy, should be Santosha, or Contentment. Yoga stretches the body and mind into acceptance. This is a time to honor oneself to truly experience the moment. Life will never again be the same. The illusion of predictability is gone. In addition, the discipline of Yoga will help prepare for the discipline of motherhood. Developing a daily Sadhana should be encouraged. After all, motherhood will be a daily practice. There will be endless Karma Yoga involved, and as a mother serves her child, devotion will make her a Bhakta. Yoga can provide the means for a woman to become a mother.

HOW YOGA HELPS

It is normal in pregnancy to experience many different aches and pains, feelings and sensations. Some of these are minor annoyances, while others create considerable distress. As a Yoga teacher, it is important to know what is normal and how Yoga can help relieve these symptoms, or at least, help in their management. Pregnant students often feel uncomfortable in a regular Yoga class because they are unsure if the teacher understands how to modify practices. They may pose questions about something they are experiencing to ‘test’ whether the teacher has enough knowledge.

The following are common occurrences, at any time, during pregnancy, and when they are most likely to occur, along with some general suggestions:

Breast Enlargement

The average woman increases 2 cup sizes. This increase in size creates stress in the neck and shoulders, and encourages slouching. Asanas, to loosen and strengthen the neck and shoulders, should be practiced. Encourage good posture.

Constipation

Progesterone, one of the hormones that increase dramatically in pregnancy, causes relaxation of smooth muscle tissue, including the intestines. Preparatory Exercises Pt 2 & Energy Block Postures (Read my article “Yogic Home Work”) and Spinal Twists.

Eye Dryness and Vision Changes

Due to hormonal changes. Eye exercises, Palming, and Trataka

Faintness and Dizziness

The vascular system doesn’t react quickly to position changes and often there is relative dehydration. During Asana, move slowly from sitting to standing. Limit length of time for standing asana practice. Encourage adequate fluid intake.

Gas and Bloating

Due to sluggishness of intestinal tract – Preparatory Exercises Pt 2 & Energy Block Postures (Article “Yogic Home Work”), Surya Namaskara.

Headaches

Often due to muscle tension and anxiety – Preparatory Exercises Pt 1(Article “Yogic Home Work”), tranquillizing and balancing Pranayamas, Yoga-nidra and Meditation

Insomnia

Regular Asana practice, tranquillizing and balancing Pranayamas, Yoga nidra and Meditation

Rhinitis (Running Nose)

Swelling of the mucus membranes, due to the increased blood volume, and hormones – Neti

Weepiness and Emotional Instability

Regular Sadhana, especially Pranayama, Yoga- nidra and Meditation. Encourage expression, not suppression of feelings.

First Trimester

Breast Tenderness

Asanas involving lying down on stomach may be uncomfortable; such Asanas may be avoided.

Fatigue

Encourage Pranayama practices, Yoga-nidra, adequate fluid intake, small and frequent meals.

Morning Sickness

Adequate fluid intake, small and frequent meals

Second Trimester

Round Ligament Pain

This feels like a ripping sensation when rolling over. Support the belly.

Second & Third Trimester

Abdominal Muscle Separation

This is a linear bulge, along the mid-abdomen, when the abdominal muscles are engaged. Corrects after pregnancy

Breathlessness

Due to increased progesterone, encourage expanding breath capacity Pranayamas

Carpal Tunnel Syndrome

Due to increased fluid retention and compression of nerve in wrist. Preparatory Exercises Pt 1 (Article “Yogic Home Work”) for hands. Spread fingers widely and ground the whole palm to distribute weight in arm. Do weight bearing Asanas.

Hip Soreness

Preparatory Exercises Pt 1, 2, Energy Block Postures (Article “Yogic Home Work”) & hip stretching Asanas.

Hemorrhoids

Due to pelvic congestion, and straining, if constipated. Energy Block Postures (Article “Yogic Home Work”) and Ashwini Mudra.

Pubic Bone Pain

Hip stretching Asanas.

Sweating

Due to increased blood flow to skin. Re-assure.

Third Trimester

Backache

Gentle backward bending Asanas, Yoga-nidra, and encourage good posture.

Edema and Swelling

Preparatory Exercises Pt 1, adequate fluid intake.

Fatigue

Preparatory Exercises Pt 1, Pranayama, Yoga- nidra and Meditation.

Heartburn

Progesterone relaxes cardiac sphincter. Tadasana, Tiryaka Tadasana, encourage frequent, small meals and papaya enzyme.

Leg Cramps

Preparatory Exercises Pt 1, adequate fluid intake, and Yoga-nidra

Sciatica

Preparatory Exercises Pt 1, 2 & Energy Block Postures, gentle backward bending Asanas, avoid unsupported forward bending, and do Yoga-nidra.

Urinary Incontinence

Due to weak pelvic floor muscles, and weight of baby. Kandharasana, Moola Bandha and Vajroli Mudra.

Varicose Veins

Due to increased pressure in pelvis – Preparatory Exercises Pt 1, Parvatasana and Kandharasana

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.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

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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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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 you 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 relives 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.

Click here for more information about Yoga teacher certification courses by Aura Wellness Center.

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YOGA FOR PREGNANCY

Monday, November 22nd, 2010

By Mary Risman

Yoga is a wonderful modality that can be utilized for almost all ailments. I had decided to do an essay on Yoga for pregnancy as it helps people understand that it is not dangerous and that it can help make an easier birth, but on that note one still has to be careful as there can be complications with their pregnancy so it is always advisable to speak with your doctor. In the first Trimester which is one to 14 weeks it is recommended that you stop doing vigorous exercises as it takes up to 3 months for hormonal changes to come into effect as well as the pregnancy to be properly established. If one can still lie on their back that would be great in the first trimester, but it all depends on each individual as everyone is different. In the first Trimester because of all the changes to one’s body a lot of time women will not feel well, so usually women will start prenatal yoga after 14 weeks.

The benefits of practicing Prenatal Yoga is enormous as it will help to keep all muscles strong through each term and also makes it a lot easier for their body to get back to normal. During pregnancy if you keep the core strong then it will counteract the pull of the baby on your body. Prenatal Yoga also helps by reducing swelling which happens a lot in the legs so a great pose to do would be the legs against the wall. This will help to bring the flow of blood towards your chest. Only to be done if you do not have high blood pressure and also after the first trimester if you are doing this pose it is a good idea to lie on pillows. Prenatal yoga will help to keep one limber, your muscles will stay toned which helps with an easier birth. Two poses which comes into mind which will help with an easier birth would be squats against the wall which can be done up to 30 weeks or even beyond but you have to be careful not to hold the pose for too long after thirty weeks. This pose will help to open up the pelvis and loosen the hips. It will help to strengthen the muscles that you would use for labor. It will help to tone abdominal muscles and also will help to firm and tone the pectoral muscles. Another pose that can help with and easier birth would be the star pose which can be done in all three trimesters. The benefits of this pose would be that it will help to tone, stretch and relax the pelvic muscles. It will also help to keep the spine flexible, therefore reducing back pain and fatigue. It also helps to improve flexibility in the hip area and knee joints.

Breathing is very important in pregnancy because it will help you to relax because it engages the diaphragm and gets you prepared for the birth because there can be a lot of pain associated when you are in labor, so this will ease the physical demands of labor.

Meditation is very important in a Prenatal Yoga class as it helps one to relax and enhance concentration.

In a Prenatal yoga class the poses should always be unforced and you should focus on allowing the body to extend. To prepare for a Prenatal Yoga session you must make sure that you are wearing comfortable clothing and nothing on your feet. You also want to make sure that if you had a drink or a light snack you must wait ½ hour and if you had a full meal to wait an hour as the baby can take up more room in the digestive area and can create discomfort.

As the baby grows inside of you, I recommend in Trimester two not to lie on your back at all but to lie on the left side because this will bring the flow of blood not only to the heart but also to the baby. In Trimester two one can do a lot of poses for pregnancy as you want to prepare your body for childbirth. One will start getting larger and if you are experiencing some discomfort in your back a great pose to do in all trimesters would be the back bend because it will help to strengthen the back, it will help to open the chest area, it will help to increase flexibility of the spine and also help to balance any forward bending during the day.

Here are some poses that you can do in Trimester two.

1) Half Moon pose this will aid in stretching the waist muscles and also the muscles on the side of the body, It will help to align the spine and strengthen the arms.

2) Standing pelvic tilt will help to keep the pelvic muscles strong it will also help to relieve back fatigue and will help to strengthen the thigh muscles.

3) Head of cow pose will help to relieve tension in the upper back and shoulders will help to strengthen the shoulders and arms so that you will have no problem holding your baby, it also stretches the spine, neck and arms.

4) Cat and dog pose will help to improve circulation, it will help to stretch the muscles along the back, neck and arms, it will help to strengthen and relax the lower back.

5) Child’s pose is always a great one to do and can be done in trimester three, this will help to improve circulation, help to relieve backaches, gas and constipation and will help to massage the inner organs.

6) Bound angle as this will help to strengthen and tone muscles that are used for labor, will help to improve posture, will stretch the groin muscles and increase suppleness in the tendons, knees and thigh muscles.

There are so many poses that one can do in trimester 2 but you still have to be very careful as everything has changed in our bodies. It is like your body is not your own anymore. That is why I recommend doing a few poses by the wall like the tree pose, the squatting pose which if you were to lose your balance it can be detrimental for your baby. In all three trimesters one should always apply relaxation techniques because yoga works on the whole person. If you were to start a prenatal yoga practice very late in your pregnancy that is okay as it still will help you to prepare.

If I were to instruct a prenatal yoga class I would start out with a meditation that would be geared for pregnancy like the Om meditation as it helps to release tension and also fills the entire being with energy, it will help to dissolve negativity.

I would then have my students do breathing exercises as it will help to relax them and it prepares them for the warm up and yoga asanas. Warm-ups are extremely important as it helps to loosen the joints and warm up the muscles so that one does not injure themselves. Then the appropriate yoga asanas for pregnancy and finally the relaxation session as this will help to relax the body and mind and get rid of the tension so that you will feel refreshed after the yoga class.

Now for the third trimester which is the last trimester you must modify some of the poses and omit poses like the squatting pose as we have already stretched those muscles and if we were to do that pose and hold that pose for a long length of time you do not want the baby popping out. In the 30 weeks of pregnancy and beyond one can still do o a lot of the poses it is just near to the very end that you should really focus on breathing techniques because that will help you in the delivery room and you should also relax a lot because having a baby places a lot of stress on one’s body and we want to make sure that as I mentioned numerous of times to try to achieve an easy birth.

Yoga does not have to stop after you have your baby you can still do a lot of the breathing exercises and relaxation exercises. After a few months if your physician mentions that it is okay to practice yoga again, you still have to be careful not to start off with vigorous exercise go gentle and if you are still lactating not to do any poses on your front as a women’s breast can be very swollen and sore. You would be able to do a lot of asanas and keep in mind just because you have a baby does not mean that you should delete yoga from your life, just because you are busy with the baby. You should think of doing it all the time throughout your life because it will help you with the challenges of life.

Resources

Yoga for pregnancy by Francoise Barbira Freedman and Doriel Hall

Web site: www.squiddoo.com/yogaduringpregnancy

The Prenatal Yoga Deck by Olivia H. Miller

Mary Risman is a certified Yoga instructor and a certified prenatal and post natal Yoga teacher. She teaches classes in the Innisfil, Ontario area.

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Prenatal Yoga Benefits

Thursday, April 29th, 2010

By Karen Nardi

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Reference:

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

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

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

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

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

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

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GUIDELINES FOR PREGNANT MOTHERS

Saturday, March 20th, 2010

By Dr. Rita Khanna

Womanhood is, perhaps, never complete for a woman, without her becoming a mother. Pregnancy – a new dimension in a woman’s life – a state of poise and grace – is one of the greatest experiences of her life. It is a sequence of events that begins with fertilization and proceeds to implantation, embryonic development, and fetal development – normally ending with labor. The first sign of pregnancy is the fact that menstruation comes to a halt. As early as the end of the first month, i.e. from four to six weeks after her last menstrual period, a woman can know for certain whether she is pregnant, by undergoing a pregnancy test that should be followed by a medical examination. She generally experiences feelings of weariness, inertia, and irritability. Due to anatomical and physiological changes in the body, different problems can be faced by pregnant women. Below are a few guidelines for pregnant mothers:

First Trimester

Fatigue, nausea, vomiting, bleeding from the gums (mainly because of increased blood supply to the gums, in response to higher blood level of progesterone), flatulence, increased frequency of passing urine, headache, dizziness, pain or tenderness in the breasts (mainly because of increased production of the estrogen and progesterone), spotting or bleeding, and pelvic pain problems can be faced by pregnant women in the first trimester:

• During the early part of pregnancy, most women experience a strong feeling of nausea – perhaps with actual vomiting – is very common in the morning, but can occur any time – commonly known as ‘morning sickness’. Together with this discomfort, come dullness and lethargy, and a loss of appetite, that may develop into an aversion to particular foods and cooking odors. Hormonal changes, changes in digestion, stress, and fall in blood pressure are the four main causes for morning sickness. It may occasionally last for several months, but generally, it stops towards the end of the third month.

• The intensity of morning sickness can be reduced by eating some food in bed before getting up. Always eat in short intervals.

• The practice of Kunjal Kriya (stomach washing with salt water) is very good. It cleans the stomach and puts a stop to nausea. It stimulates the appetite and digestive fire. You will feel fresh physically and mentally. There will be abundant energy and optimism to begin the day. Since vomiting frequently occurs spontaneously during early pregnancy, this conscious vomiting cannot be regarded as harmful, especially if you remain relaxed and don’t strain.

• Avoid oily and heavy food at all times, especially at night, and try to eat the night meal between 5.00 p.m. and 7.00 p.m.

• One may experience fits of giddiness or feel extremely tired. This is often due to a lack of proteins, vitamins, and minerals (iron in particular), a situation which can be rectified by means of appropriate diet.

• Breasts grow heavier, while the nipples become larger and darker. Bosom will expand and enlarge. It is because of increased production of the estrogen and progesterone.

• The size of the uterus will grow; and therefore, presses against urinary bladder, so the urge for frequency of passing urine will increase.

• About 20-25% of pregnant women have bleeding, even after they conceive. This normally happens when the fertilized ovum gets implanted in the wall of the uterus. This type of bleeding persists usually for one or two days. Bed rest is advisable.

• During pregnancy, women usually gain weight. All these changes are only temporary and should not be cause for alarm.

• To avoid a miscarriage, they should take care of themselves, avoid strenuous physical effort, and make sure not to carry or move objects that are too heavy.

• Long journeys (especially by car) and sports (other than walking and swimming) are not advisable.

• The mother-to-be should pay attention to what she eats and avoid food that is heavy or difficult to digest.

• A pregnant women should not smoke or drink.

• During the night if she experiences cramps in the calves or toes, she should massage the affected parts and walk a few steps.

• A five to ten minute footbath, before the evening meal, would provide relaxation to swollen ankles. Make sure the water is lukewarm and covers the calves; add one soup spoon of sea salt per liter of water.

Second Trimester

Hormone levels, in the body, continue to change in the second trimester, also. These, too, can cause some discomfort and minor aches and pains. Backache, pain in the abdomen (due to increased weight and size of the uterus), constipation, heartburn, leg cramps, and darkening of the skin are some other symptoms associated with the pregnancy during the second trimester:

 

 Fourth month

By the fourth month, the body has usually become accustomed to the hormonal change, and the future mother’s psychic balance has been re-established. She can feel the child moving inside her by the end of the sixteenth week.

Fifth month

During the fifth month, all pregnant women feel the baby moving. As for the baby, it begins to hear external noises, e.g. its parents’ voices. At this stage in their development, many babies react when they hear certain sounds or when their surroundings are too quiet.

During the fifth month, the future mother should begin paying special attention to the exercises which help avoid pains in the spinal column and lumbar region, fight against constipation, and improve the circulation.

Sixth month

During the sixth month, the baby’s muscles grow stronger. The child begins to move more and turn around. Meanwhile, the mother’s legs begin to feel heavier, and she should practice Yogic relaxation, by raising them in a very precise manner, in order to avoid blocking in the circulation of the blood. The pregnant women should avoid wearing high-heels or shoes which pinch the feet. She should also take food, having enough iron and calcium, and it is imperative for her to see her doctor and dentist.

Third Trimester

Breathlessness, pain in the hip region, sciatica, vaginal pain, swelling of the feet, sleeplessness, itching of the skin, varicose veins, hemorrhoids, and difficulty in holding urine are other symptoms associated with the pregnancy during the third trimester:

Seventh month

During the seventh month, the mother-to-be should make sure that she bends her knees and avoids twisting her spinal column when she wishes to pick up an object; she should never carry items weighing more than ten kilos. She should relax, avoid tiring herself out, refrain from going on long journeys (especially by car) and make sure she gets enough sleep, in order to avoid the kind of premature birth, which occurs in women who are overtired.

Eighth month

During the eighth month, the mother’s heartbeat is faster. She breathes more rapidly, owing to an increased need for oxygen. Pressure on the bladder grows heavier, giving rise to a greater need to urinate. Some women find that, most of the time, they do not sleep well and experience pains in the groin and pubic region. In the West, doctors state that sexual relations should cease by the end of the 32nd week at the latest, .i.e. the eight lunar months. In India, couples are advised to refrain from intercourse much earlier.

Ninth month

During the ninth month, the oil massages of the bosom and stomach, begun during the third month, should be continued, for they help prevent stretch marks. The uterus rises extremely high at the end of the 36th week, thereby hampering abdominal (diaphragm) breathing. Towards the end of the 38th week, however, the respiration becomes easier again, because the baby’s head moves further down into the pelvic region. The uterus also re-descends, and the mother can, again, practice complete Yogic breathing, in three parts.

Birth (40th week – 280 days)

The mother usually gives birth towards the end of the 40th week; but sometimes, birth takes place earlier or later than this. The fact that the baby arrives early, or late, does not represent a danger for mother or child – and ten to fifteen days, either way, will not lead to problems. To find out the approximate date of birth, count from the first day of the last menstruation period, and add nine months and seven days. To take an example – if the last menstruation period began on 12th January, the baby will probably arrive on19th October; i.e. 12th January, plus nine months and seven days.

For easier childbirth, and a healthy baby, pregnant women should undertake

Prenatal Yogic classes, under a well trained Yoga teacher. Prenatal Yoga is a much gentler variant, which focuses on relaxing the hips in preparation for labor, reducing lower back pain, and swellings. It helps keep you and your baby calm and relaxed. Yoga does wonders on the physical and mental development of the fetus. A smooth pregnancy, and a natural childbirth, is just some of the benefits of Yoga. My next article, on Yoga and Maternity, is a “must” read.

Om 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.

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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).

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Yoga and Health – The Gift of Yoga

Friday, November 27th, 2009

Yoga and HealthBy 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.

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Prenatal Yoga

Tuesday, June 30th, 2009

Prenatal Yoga - Tree PoseBy 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.

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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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