Listen to your body – you are the best judge of what you can and cannot do when pregnant and of how to adapt the asanas to meet your particular needs.

Pregnancy- One Becomes Two

Pregnancy is a natural state in a woman’s life. It does however bring a great physiological change throughout the body – this should be understood and respected. Yoga is an ideal form of exercise during pregnancy as it helps one to relax, to keep fit and to enjoy the pregnancy. In particular, it can help strengthen the pelvic area, normalize the thyroid function, keep the blood pressure in check and help one stay calm and relaxed – all of which is good for the baby too. Yoga helps improve breathing, fluid and hormone balance and prevents varicose veins. You will find that the physical yogic postures or asanas; the breathing techniques or pranayamas; the meditation techniques or dhyana; are all ideal mind-body preparation tools for childbirth. Yogic postures exercise the spinal column lessening lower back pain and strengthening the floor of the pelvis. The cavity in the pelvic region is expanded, creating space for the growing uterus. This ensures that there is proper blood circulation and adequate room for the baby to move comfortably. The yogic postures (asanas) also relieve fatigue and tension and revitalize the internal organs.Pranayama exercises the chest and helps to improve blood circulation in both mother and baby, ensuring an adequate supply of oxygen. It also helps to calm the nerves and enables the mother to be in greater control of her breathing during labour. Pregnancy is an excellent time for meditation.Study the movement of the mind; turn the mind inwards and you will be free of all fear and discomfort.If you are new to yoga or have a history of miscarriage, you should not start yoga until you are in the fourteenth week of pregnancy. If you have no history of miscarriage, you can do all the asanas upto the third month. Then stop all the exercises in which you have to lie on the stomach, as this puts a lot of pressure on the abdomen. Do not attend yoga classes in the 11th, 12th and 13th week – it is important to be aware of the fact that during these three weeks the risk of miscarriage is the greatest and therefore, you should a
void practicing yoga in these weeks. Pregnancy yoga is slightly different from regular yoga. Yoga helps to develop a greater awareness of your body so you can respond better to your body’s subtle signals. During pregnancy, the ligaments around the joints become loose and soft. Care should therefore be taken not to overstretch the body. One general rule that must be followed is that whenever there is any discomfort in doing any asana, that particular asana should be omitted or modified according to the circumstance and the student’s physical condition. In all postures, the abdomen should be relaxed and soft at all times and be well extended to create sufficient space for the baby to be comfortable. Even though the baby is well protected in the womb by your abdominal muscles and by its sac of amniotic fluid, you should not do the asanas that constrict the abdomen. Never start or end an asana with a jerk – make sure your movements are smooth and easy. Pranayama without retention, may be practiced throughout pregnancy, as regular deep breathing will help considerably during labour. Pregnancy can make you feel more tired than usual. Yogic exercises generate energy rather than dissipate it; diminish stress rather than increase it. It is essential to be aware of this and to try not to do things to the point of fatigue or breathlessness. If you feel tired after yoga, it means that you have over exercised. Listen to your body – you are the best judge of what you can or cannot do when pregnant and of how to adapt the asanas to meet your particular needs. Always come out of an asana if you feel any strain or discomfort. Pain, stitches, cramps, nausea, dizziness, headache and contractions should never be felt during or after yoga. If you experience dizziness, sudden swelling, extreme shortness of breath or vaginal bleeding, see your doctor immediately. It is important to inform the teacher of any complications, previous miscarriage(s), medical history or any treatment that you are receiving. If already attending a class, inform the teacher as soon as pregnancy is confirmed. Tell your doctor that you are practicing yoga and get his or her consent for all the postures you plan to practice. If your doctor is not familiar with yoga, ask him or her to contact your yoga teacher.

Mother and Baby

During the postnatal phase, practicing yoga is important because now you need the energy more than ever before. Postnatal practice stimulates the pituitary gland promoting a healthy supply of breast milk. Yogic postures will help abdominal and pelvic muscles return to their former tone and condition. They will also strengthen the entire body and specifically the nervous system. With your doctor’s approval, you can usually start with gentle yogic postures four weeks after delivery and a few weeks later if you had a caesarean section. Start with just a few postures and gradually increase till you reach your full complement of exercises. Your body will be your best guide and will let you know when it is ready for more. However, you should take about three months before coming to the earlier level of practice. Hold back on inverted poses for at least six weeks. All women have some postnatal bleeding for a few weeks after pregnancy. Watch this flow for signs that you may be going too fast. If the bleeding gets heavier or brighter red, you need to slow down and give your doctor a call. Until the age of seven, the mother is the guru of the child. She is responsible for the development of all the desirable qualities such as love, compassion and intelligence. Just like a gardener looking after a small plant, she provides for the total care and nutrition of the child. The compost and the fertilizer are derived from her blood and bone marrow. She is like the farmer who gives urea to the plant when it is growing. Once the plant is fully grown, urea is no longer useful. In the same way, giving nutrition to a baby is the mother’s responsibility. Nutrition does not mean feeding only the body, but includes nourishing the mind and character too. Pregnancy is a comprehensive experience. It is a time in a woman’s life when it is of prime importance for the various dimensions of her being to be in harmony. The regular practice of certain yogic exercises, meditation and breathing techniques ensures optimum health for her body and mind and the unification of her physical, emotional and spiritual growth with that of the developing child. Yogic postures, together with breathing and relaxation techniques, provide the mother-to-be with physical flexibility and suppleness. The breathing exercises not only aid relaxation and well-being, they also charge the body with vitality and extra energy for both mother and child. Meditation techniques, if practised consistently, promote a serene outlook on life – these benefit the disposition of both mother and child and help bring about a relaxed attitude towards the actual birthing experience. The repetition of certain sounds soothes the mind and aids in the development of the child’s brain. The practice of yoga by both parents will enable them to become fit hosts to their child. Indeed, the spiritual preparation of the parents is an important factor in the conception of every child; it moulds the consciousness and disposition of the foetus and the baby after birth.
In order to prepare the woman’s mind and body, ideally yoga should be practised before conception, but it can also be of great value to an expectant mother who is just commencing yoga. It strengthens the muscles and makes the body more supple, aiding the process of delivery. The parts of the body that yoga works on, particularly during pregnancy, are the stomach muscles, spine, back muscles and pelvis. Strength in the abdominal region will assist the carriage of the foetus and aid in its proper development. The muscles of the stomach and the abdomen play an essential role in pushing the child from the womb. A strong, supple spine is necessary for general flexibility and toning and for the healthy functioning of the nervous system. A resilient spine will prevent the shoulders from drooping, which often occurs during pregnancy due to the extra weight the woman is carrying. The weight of the developing child puts a great strain on the back muscles. Yogic exercises help to strengthen this area. Lastly, but most importantly, special exercises that are done in the squatting position help to make the pelvic area relaxed and flexible for the actual delivery. Deep yogic breathing is particularly useful, as the growth of the baby enlarges the uterus to such an extent that the diaphragm is pushed upwards. This can result in breathlessness. There are specific breathing exercises to help the mother-to-be overcome this condition. In early pregnancy, many women experience nausea, lethargy and loss of appetite. The intensity of this condition can be alleviated through shatkarmas – cleansing techniques for the body. They are also effective after delivery, if the new mother experiences post-natal depression. These techniques help to balance the sympathetic and parasympathetic nervous systems and harmonize the endocrine system eliminating depression. Yoga nidra, which is a progressive system of deep relaxation using visualization techniques, is one of the most powerful practices to be used during pregnancy. Yoga nidra, which is a progressive system of deep relaxation using visualization techniques, is one of the most powerful practices to be used during pregnancy. Through visualization, the woman can imagine her child with a healthy body, a good character and a lively and cheerful disposition. These days it is possible to know the sex of the unborn child. This information can assist in the effectiveness of the visualization. It is said that energy follows thought; this principle is behind the efficacy of visualization. Our knowledge of DNA also makes it possible for the thought forms of the mother to change and enhance the DNA structure of the child. Positive affirmations are also used in yoga nidra and these can be utilized to assist in the character formation of the child, as well as facilitating an easy and enjoyable birthing experience for the mother and child. The psychology and philosophy of yoga can assist the mother to understand the experiences she is going through and to live them more fully. The development of awareness and of being a witness to all the experiences in life, is a central teaching of yoga. The ability to stand apart and witness what one is passing through, removes a lot of fear and anxiety. Awareness builds one’s inner resources – of self-esteem and confidence – and also enables the birthing to be more consciously experienced. Yogic psychology also helps us understand the causes and effects of our circumstance and this deepens our insight and wisdom. Yoga stresses the importance of the first seven years of a child’s life. During this time, it is the mother who has the most important role to play in the character formation of the child. After seven years, the more masculine energies of the father are necessary to develop reasoning and intellect. The mother learns through yoga, to nurture an appreciation of beauty and culture in the child. Stories featuring brave and virtuous heroes and heroines, present the child with role models worthy of being emulated. The yogic attitude towards motherhood stresses the importance of preparing the whole family for the arrival of a new member. It advocates the participation of the father and of the other children in the preparations, often suggesting that they too attend yoga classes with the mother. Such preparations are also useful in counteracting the feelings of sibling rivalry or jealousy that may sometimes arise.

Our knowledge of DNA also makes it possible for the thought forms of the mother to change and enhance the DNA structure of the child.

For the single mother, both the yogic practices and their inherent philosophy help to strengthen her physical and psychological well-being, counterbalancing any feelings of insecurity and loneliness that she may experience. Yoga gives prime importance to the role of the mother; it builds self-esteem and strengthens her inner resources. It’s philosophy teaches her how to make the most of her situation and provides the incentive to develop a positive and optimistic outlook. Yoga also views pregnancy and childbirth from the child’s point of view. It emphasizes the importance of immediate bonding between the new-born and the mother. The wise say that the soul enters the body of the unborn child from the fourth month and then the child has awareness. This is why yoga emphasizes the role of the mother in nourishing the infant, not just physically, but also psychologically. The basic fabric of a child’s life is woven in the womb and the health and mental attitudes of the mother directly affect the baby. Yogic practices assist the mother in developing a positive influence on the growing consciousness of the child, as well as ensuring that the experience of pregnancy and birth are wholesome and memorable for herself and her child.

The practice of yoga by both parents will enable them to become fit hosts to their child. Indeed, the spiritual preparation of the parents is an important factor in the conception of every child; it moulds the consciousness and disposition of the foetus and the baby after birth.