Category: Moms & Family

Prenatal Yoga for a Healthy Mother and a Healthy Baby!

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Prenatal Yoga for a Healthy Mother and a Healthy Baby!

Building the child’s health begins when the mother is carrying the child in her womb, during the pregnancy stage. Expectant mothers seek and receive abundant advices from various sources   — doctors, books, Internet and peers (other mothers). Regardless of the number of pregnancies the expectant mothers have, the main concern across the globe remains the same — the baby’s health. In order to have a healthy pregnancy, expectant mothers are always advised to eat right, stay fit and stay calm and joyful. Strenuous activities are most often instantly crossed out of their to-do list. As such, many expectant mothers are cautious about exercising during pregnancy due to concern about the effects exercising has on the baby she is carrying.

During pregnancy, the expectant mother is the provider for the baby. To be more precise, she is the only source for the foetus to depend on. When the health of the expectant mother is in tiptop condition, she provides a good condition and ‘environment’ for the foetus to grow in her as well. And in order for the expectant mother to be able to provide, she would first need to practice a healthy lifestyle. Apart from a proper diet, more and more expectant mothers have chosen pre-natal yoga as their choice of ‘exercise’ for its gentle and calming benefits.

In a nutshell, gentle and carefully crafted yoga stretches and other yoga practices such as pranayama (breathing techniques) and relaxation techniques are important practices which expectant mothers can adopt. Under a certified pre-natal yoga instructor’s guidance, specific yoga stretches can help the expectant mother to develop strength to carry the weight of her growing baby, relieve tension of specific muscle groups such as the lower and upper back, hips, etc, which have to take on a lot of stress and tension to support the blossoming womb size, improve circulation and also help in the delivery process.

Apart from the apparent importance of proper breathing to provide oxygen for the whole body system to function efficiently, breathing techniques are noted to calm the nervous system and to improve the digestive system through deep breathing, and regulate blood pressure and heart rate   — all of which are a boon for the expectant mother as these are the common conditions experienced during pregnancy. Breathing techniques can also be practiced to help to manage contraction during delivery.

Along with the yoga stretches and pranayama, relaxation techniques are also widely practiced to aid in decreasing the expectant mother’s anxieties, physical and mental stresses and fatigue, and also to help her cope with labour better and allow it to progress easily. When the expectant mother is thoroughly calm and joyful, she is allowing herself to relax and re-direct the awareness to the growth within her body.

Although many texts impart the benefits of yoga for the expectant mothers during pregnancy and labour, some researchers were intrigued about the effects they have on the foetus. Through thorough research they have found that exercising during prenatal period is beneficial for the foetus.

Linda E. May, a physiologist and anatomist at Kansas City University of Medicine and Biosciences, who has been heading up a series of studies on foetal heart development says, “It is my hope that these findings will show that efforts focused on improving health need to start during pregnancy rather than in childhood. Most of the focus today is on school-age children, but interventions should be focused long before that.”

A 2008 pilot study conducted by May and her collaborators at KCUMB and the Kansas City University of Medicine found that pregnant women who exercised at least 30 minutes three times a week had foetuses with lower heart rate — a sign of heart health — during the final weeks of development.

They further revealed that the foetuses’ improved cardiovascular heart control is maintained one month after pregnancy, which indicates that the mother’s efforts to stay active have long lasting effects.

In reflection of May’s researches, it would seem now that there are more reasons to exercise during pregnancy than before. If appropriate and carefully chosen exercises are practiced during pregnancy, it would give our children a healthier head start. It is always advisable to clear any doubts with your doctor regarding the exercise of your choice and to source for certified and reputable instructors to guide you through the exercise routine.

Before commencing the exercises, it is recommended to prepare the body with a gentle warm-up routine. Thereafter, the main exercises are to be practiced with awareness and thought of love and kindness to the body and self, without any strain or tension. The whole exercise routine should conclude with calm breathing practices and soothing relaxation techniques to allow joy to manifest and encompass the body and mind.

A healthy mother makes a healthy baby, and a healthy baby makes a happy family! Happy exercising!

This article was featured in YogaMail Apr-June 2015 issue.

Saucha – Physical and Mental Hygiene for our Children and Family

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Saucha – Physical and Mental Hygiene for our Children and Family

Saucha resonates purity and cleanliness in many levels. In fact, it radiates purity and cleanliness in EVERY level and perspective – internal, external, physical, mental, and emotional, while encouraging respect for the self as well as for others, and not forgetting, for the nature.

The primary practice of Saucha for children (and for any individual) would be our personal hygiene both in and out of the bathroom. It begins daily when we visit the bathroom moments upon waking up in the morning – to wash our face, brush our teeth, scrap our tongue, clear our bowels, and take a refreshing shower. Then the practice continues out of the bathroom, where the bedroom, dirty laundries, dining table and utensils are cleaned after meals. And it continues well out of the house – keeping the neighbourhood clean, maintaining cleanliness in public transports and at public places, and keeping the classroom and school ground tidy.

Although all which were mentioned so far are displays of external cleanliness, another important aspect of Saucha lies in mental hygiene – cleanliness and purity of the mind. As actions spring from the mind’s intent, it is essential to instil ‘pure and clean’ thoughts in our children’s lives, and cultivate this positive and admirable characteristic from within. From this, their whole being, including their actions, vibrates with genuineness and sincerity.

Children, in every region and culture, emit the same pureness. Fundamentally, they see the world with neither prejudices nor biases. Anything and everything that surrounds them appear to them as their teachers and provides them the opportunities to learn. In time, they develop their attitudes from friends whom they socialise with, books they read, movies they watch, and information which they garner from the internet, and more importantly, from their own ability to discern all these information. The people and other learning resources that surround them could greatly influence their perspective. Mostly, if they demonstrate a bias, it stems from an influence of one or a combination of ‘teachers’ mentioned.

As their parents and mentors, adults naturally play an integral role in cultivating and nurturing the essence of mental Saucha in children. Yet, of course, we should lead by example by embracing this commendable quality through practice. Since we are all familiar with personal (physical) and environmental hygiene, let’s see how we as adults can instil and demonstrate mental hygiene.

 

De-clutter our minds…

Clearing the clutter in our minds may take some practice. So, we can give it a head start by not putting in extra clutter. Abstain from activities and thoughts which are not beneficial or those which can be detrimental to both the body and mind. Instead of gathering to gossip or talk about unproductive subjects, utilise the gathering to discuss about subjects which are positive and those which are beneficial to the self and to the community.

What’s in our minds is what we allow to enter through our senses. We can explain to our children that they may not have control over what comes into their field of senses, but they have the power to make a conscious decision to turn away rather than continue engaging. This applies in both the ‘real’ world AND the cyber world. Be socially responsible when interacting in both worlds – be vigilant when receiving information, and be thoughtful when expressing and sharing opinions and comments.

 

…and fill it with positivism.

Help our children choose activities which are educational for the body and mind. Surround ourselves and our children with people by joining hands to create a positive environment and community. Wait not for others to make the move – be the one to initiate the movement. Start by creating a harmonious home environment. Have good thoughts about our children and all family members, and maintain these good thoughts even when we are going about with our errands, be it grocery shopping, picking up our children from school, cleaning the house, or preparing meals.

Use positive words when conversing with our children and everyone else – words which build and uplift ourselves and others. Cultivate and nurture qualities which are calming yet rejuvenating for the body and mind – qualities such as kindness, thoughtfulness, truthfulness, gratitude, and so on. Let our children see life as a playground of positive learnings!

Our austerity towards the practice of Saucha can uplift our lives as it improves our personality, giving us a positive self-awareness. When we have pure and clean intentions, our whole being will naturally emit a positive vibration.

Here’s a Saucha Project for the family:

  • Work on three areas around the house and neighbourhood which need cleaning.
  • Start a Saucha Journal and put in three wonderful thoughts every morning and practice it throughout the day.
  • Say at least one wonderful comment to every person you meet!

This article was featured in YogaMail Jan-March 2015 issue.

Pregnancy Yoga – Joyfully Staying Fit, Healthy and Centred throughout Pregnancy

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Pregnancy Yoga – Joyfully Staying Fit, Healthy and Centred throughout Pregnancy

For Aisshvarya, yoga was already a big part of her life since childhood. Even at a young age, she realized how the practice centered and calmed her after performing her favorite asanas.

It was only natural that she decided to continue her quest to seek higher knowledge on yoga. “While working overseas, I felt the intense desire to further expand my knowledge in yoga so I came back to Malaysia to take it up seriously in 2009.

“I took up Kriya Yoga under Master Manisekaran initially and then a month later, I was so inspired and felt the transformations taking place that I decided to join the International Yoga Instructor Course (IYIC).

“As I learned more I became amazed at how essential yoga is in one’s life and how it can transform one for the better, so much so that I want to share it with everyone I know who will benefit from it,” she enthused.

Knowing the full benefits of yoga and having completed almost all the courses offered by Yoga Franchise including Urdhva Retas, it was not surprising that she conceived her baby through consistent Urdhva Retas sadhana. She wanted to be ensured of a healthy, happy and strong baby.

“Feeling ecstatic at this point and also how blessed I was to carry this divine child into the world, I knew here is one of many wonderful purposes in life to fulfill,” she added.

In order to enjoy a healthy pregnancy and that yoga becomes part of her baby’s life as well Aisshvarya then joined the Pregnancy Yoga Instructor Course offered by Yoga Franchise.

The course not only equipped her with the knowledge to teach other pregnant women, it    also enhanced her own journey through pregnancy. “The knowledge I gained gave me the confidence that I think every woman should have during her pregnancy. With the experience of teaching pregnancy yoga to others, I feel it is necessary for all pregnant women to learn yoga and experience a healthy, happy and confident pregnancy.

“I learned how asanas can be adjusted to the comfort of any pregnant woman so that both mother and baby can receive the full benefits.

“Pranayama techniques help to balance the hormones, calm and prepare the mother mentally throughout pregnancy and for labour. The baby too receives wonderful benefits from these practices,” she added.

“My continued practice of Kriya, pranayama and asanas throughout pregnancy was very comfortable as it helped alleviate back pain, hormonal imbalance as well as mood swings,” she reiterated.

Pregnancy yoga should be the first choice to stay fit, healthy and centred in a joyful manner for any expectant mother. More and more yoga is becoming widely recommended by midwives and doctors, and is considered as an ideal birth preparation programme.

The Pregnancy Yoga Instructor Course (PYIC) is detailed in providing both theoretical and practical training necessary to teach yoga classes through the trimesters. Sessions include asanas modified for pregnancy, pranayama, yoga nidra and essential medical information, encouraging participants to develop their own style and method of teaching pregnancy yoga within a clear framework of safety guidelines. It teaches instructors to help prenatal students reap the benefits of yoga through a practice that is calmer and more introspective to support a healthy pregnancy.

 

This article was featured in YogaMail Oct-Dec 2011 issue.

Family Bonding with Family Yoga

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Family Bonding with Family Yoga

Do you believe that family bonding is an important key for success and happiness at all levels?

Many people go through life not knowing where they belong and this can affect their self esteem which plays a major role in a person’s ability to succeed in life. Through consistent effort to communicate with family members, we can strengthen family love, respect for each other and the sense of belonging. Isn’t the best feeling in the world being able to go to a place where you call home where your loved ones are?

One of the best advices to cultivate healthy family relations is to participate in activities where the whole family can bond together and spend special moments together where everyone can feel close, experience acceptance and unconditional love from the people who mean the most in their lives. Such activities would ideally provide spontaneous opportunities for all members of the family to express affection towards each other, recognise positively in each other the special qualities (including the quirkiness), praise or encourage each other, share ideas and listen to each other with full attention. This kind of environment can bring about a lot of healing for the whole family. And even as families grow and change over time, they would have nurtured the skills to keep family relationships happy and healthy.

A parent, Sheila Devi shares with Yoga Mail readers her experience in Family Bonding with Family Yoga.

Meet Sheila’s boys: Arjun Kumaran (9 yrs), Kishin Kumar Kumaran (7 yrs), Praveein Kumaran (4yrs)

Sheila: “It made good sense to enrol in Family Yoga at Super Yoga Kids (SYK) since Arjun was already attending the Super Yoga Kids regular class and his younger brothers wanted to join in too. As for me, it’s the best of both worlds as I get to learn yoga while spending meaningful time together with my children. This is especially advantageous for me as a working parent and time is precious.

During the Family Yoga sessions parents and children are fully involved and help us to develop our relationship. Usually when parents send their children for extra-curricular classes, parents are not involved and they may only observe on the side line. Or during typical Malaysian family time like watching movies together, we are not having any interactions with each other until after the movie.

But in Family Yoga this is not the case. Parents get an opportunity to be role models for the kids. Like when I attempt to do a yoga pose, my children will say “Hey, look! Mum is doing it.” (Maybe they think, “Mum’s cool…”) and they feel even more motivated to follow and learn. This gives children another perspective of their parents as they are really taking an interest in learning and doing what they are learning too.”

Sheila’s favourite part of Family Yoga: “We especially love the blanket massage game as it has fostered so much better relations for all of us especially between Arjun and Kishen (somehow they tend to have more disagreements with each other). I would also play with them this game when we are at home together and it really brings us all closer to each other in terms of expressing our affections unconditionally. It’s a lot of fun. There are also many other games that we have learned which we now include in our family play time at home.”

Sheila’s observation of positive changes: “Arjun is rather timid by nature and the Family Yoga sessions really give him a chance to come out of his shell, unlike other classes where other children are involved and he tends to retreat. He has learned to speak up more and can open up better during activities.”

Fringe benefits: “We are all more aware of our health and how to take care of it from the yoga perspective. Recently I even participated in the yogic full intestinal cleansing here at Yoga Franchise which has helped improve my sinus condition, and I have not suffered any gastric pains since. Even my husband commented that my immune system has improved greatly as I am usually the first in the family to succumb to a bug if there is one. He has even encouraged me to do the cleansing again in the future.”

Family Yoga sessions at Super Yoga Kids are conducted by certified instructors!

This article was featured in YogaMail Oct-Dec 2011 issue.