Category: Pregnancy Yoga

Embracing Harmony with Yoga Throughout Pregnancy

Embracing Harmony with Yoga Throughout Pregnancy

That positive test result in your hands brings out immense joy and gratitude for this priceless gift. For some it is planned while others may be a surprise! Either case, there is so much of anticipation to receive this bundle of joy in your arms. But it’s a nine-month journey. Along with the excitement, comes many changes to a mother’s physical body. She goes through different phases across three trimesters to cope with the growing fetus inside of her. Not to mention the various medical check-ups, advise from relatives and influence from social media, so much of information to digest. She needs to be physically and mentally strong to decide what’s best for her and her baby.

Every pregnancy is unique and full of surprises; hence a mother needs to keep a balanced state of mind to face these challenges. Yoga is a beautiful tool to support a mother throughout her pregnancy with the various techniques of asanas, pranayama and yoga Nidra.

Did you know, that yoga can alter the nervous system regulation and physiological system functioning for an example, immune, endocrine, neurotransmitter, and cardiovascular? It also improves the psychological well-being such as frequency of positive mood states and optimism. Lastly, physical fitness improves strength, flexibility, and endurance (Wren AA et al., 2011).

Through practicing asanas, it helps tone and strengthen the body preparing for child birth. Besides that, it improves blood circulation which helps to keep the baby active and healthy at all times. During gestation period, the mother’s blood has additional task to perform. It has to carry nutrients through the placenta and deliver them to the fetus at the same time remove any waste. That is why pregnant ladies are prone to high blood pressure due to the increased heart rate. By keeping an active lifestyle and a balanced diet will help them progress seamlessly through the pregnancy.

A simple asana such as Supta Udarakarshanasana (Sleeping Abdominal Stretch), can help to relax the pelvic region and stretch the lower back which are common areas of discomfort during pregnancy due to the increasing weight of the fetus. Simply sitting in Vajrasana (Thunderbolt pose) it improves digestion and prevents swollen ankles. Just like magic!

Simple yet impactful practices comprised in yoga to help a mother travel through her journey with harmony and love. Love for herself and love for her growing child.

To love someone, we need to connect to them. A connection of a mother and her child starts from the womb – they are physically and emotionally connected. The fetus inside a womb can feel every emotion and thoughts going through the mother. That is why in every culture, they have celebrations and rituals to make the expectant mother happy and joyful at all times. This may be by cooking her favorite meals and singing to her. Some beliefs also avoid conveying bad news to her and even keep away awful images as they believe it will affect her mental state and indirectly affecting the child. That is how important it is to be present mindfully and cultivate positive and happy thoughts during the childbearing period.

An active ingredient in pregnancy yoga is mindfulness. Constantly being aware of your thoughts, the thoughts you want to convey to the child inside of you. It starts from day one in the first trimester. Do not hesitate to send him/her mental kisses, loves and hugs, they will definitely receive them through the positive vibrations in your body when you practice Yoga Nidsra, awareness and meditation.

Performing these relaxation techniques increases your happy hormones such as dopamine and serotonin, which indirectly promotes growth and healthy fetal development. Stress has adverse effects on a fetus. It effects their birth weight, brain development and even the length of the gestation. It is HIGHLY recommended to childing mothers to prioritise pranayama for internal purification, Yoga Nidra for complete relaxation mentally and physically and positive visualisations to increase will power and mental strength.

The beauty of pregnancy yoga is that it prepares you for “The” day, the day of your child’s arrival. It teaches you to mentally prepare yourself to have a smooth and safe delivery. These positive resolutions and mental images you practice also keeps you attune to your desired experience at the delivery room. Keeping you motivated, confident and most importantly resilient in overcoming any challenges that pops up during this time of uncertainties. Not only the mother, but the child is also prepared to work together with his/her mom as they have also been through the conscious practice of visualisation.

An essential tool to carry with you at the hospital throughout the contraction pains and right up to giving birth is Pranayama (breathing techniques). A predominant practice that helps ease your fears, anxiety, pain and stress during this crucial moment of child birth. Continuous practice from the beginning of pregnancy makes it natural for the mother to behave in a relax and calm manner as she experiences the energy flowing through her and assisting in a wholesome state of mind which creates a welcoming force for the baby to finally meet the world! A moment that is cherished by every mother arrives when her baby is laid on her chest and they finally get to meet their little creation.

Child birth alters a women’s body and mind hence it’s important to be prepared for that journey and acquire the knowledge to go through this phase of life. The best gift a women can give herself is the gift of love and care for herself in order to care for her loved ones. It’s not about the destination, but it’s about the journey. Pregnancy yoga helps make that journey beautiful and creates a special bond between the mother and child.

References:

  1. Wren AA, Wright MA, Carson JW, Keefe FJ. Yoga for persistent pain: new findings and directions for an ancient practice. 2011;152(3):477–480. [PMC free article] [PubMed] [Google Scholar]

This article was featured in YogaMail Jul-Dec 2024 issue.

Of Pregnancy and Yoga

Of Pregnancy and Yoga

by Sumi

“Pregnancy is not a miracle, it can be endured as naturally as possible without any medical intervention or supplements”, this is what I always convey to my Pregnancy Yoga Instructor Course students.

How is this possible? Will this affect the babies and the mothers’ well-being?  These are questions frequently asked by my students.

The answer is: Natural pregnancy includes creating an environment of healthy, positive elements like healthy eating, appropriate exercise, positivity, relaxation and a good massage. A woman’s body is uniquely designed to become pregnant and to give birth.  Her body is prepared with the ability to have a safe, natural pregnancy and childbirth. Women have the stamina and strength to bring a child to this world naturally. It’s a common and natural life experience.

Healthy Eating

Healthy eating should start from pregnancy planning stages.  A proper diet rich with all types of nutrients will help in the formation of foetus from day one. Each molecule, cell, organ, bone and skin will form well with the help of nutrients from the food mothers consume. By eating healthy food, the mothers are helping the foetus grow efficiently in a natural way. Since most medicines or vitamins are made from plant-derived ingredients, why not consume them directly from the source itself?

Mothers need to eat even if they are having severe nausea during early stages of pregnancy. The reason is, the nutrients are absorbed by the foetus before the mothers throw them out. Sometimes women are exposed to a number of complications during pregnancy, like high blood pressure, high sugar level and excessive weight gain. These are caused by poor eating habits or unbalanced diet.  Eating well can keep blood pressure, blood sugar levels and weight at healthy levels.

The lack of key nutrients such as folic acid has been linked to higher rates of birth defects. It is important to eat natural, unprocessed foods as much as possible during pregnancy to avoid harmful substances. Nowadays, “chemically prepared” dietary supplements are assumed sufficient in the diet for pregnant mothers. They are claimed to be wholesome food for mothers and their babies. However, a balanced whole-food diet can more than make up for these chemical diets. Supplements can have unwanted or harmful effects. Exposure to certain chemicals in some nutrients can lead to birth defects in the baby.

Appropriate Exercise

The most suitable and recommended exercise would be yoga. Yoga asanas help wonderfully during pregnancy, labour and beyond. Yoga can help women get through their pregnancy with minimal discomfort. Yoga helps to prepare for the process of giving birth – it encourages breath and body awareness, reduces worry and teaches women to adapt to new situations. In times of pregnancy, some mothers may experience mood swings, fatigue, sickness, painful leg cramps and breathing problems.  Yoga exercises, techniques and postures can ease such conditions – ensuring a period of relief during pregnancy, followed by easier labour and smooth delivery. Attending an hour of yoga class gives a woman special time to turn her attention inwards – learning to listen to and connect with her baby. It is proven that everything the pregnant mother feels and thinks is communicated through neuro hormones to her unborn child. These gently work on the reproductive organs and pelvic floor muscles to ensure smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing foetus. Studies have shown that women who do yoga during pregnancy are less likely to develop high blood pressure or go into premature labour.

Breathing (Pranayama)

Pranayama is beneficial because women learn how to breathe deeply and consciously relax, which will be helpful as she will face the physical demands of labour, birth and new motherhood. Learning to breathe fully is one of the first things they learn. In the ujjayi, air is slowly breathed in through the nostrils, filling the lungs as the belly is expanded, and exhaled completely until the stomach compresses. Another technique is called “Viloma”. These would help during contraction and labour. Bramhari, or humming bee breath, reduces anxiety during pregnancy and labour, bringing down the stress level.

Being Positive

Positive affirmations are statements that build a powerful internal spirit and replay throughout life as they are incorporated into the subconscious mind. Each time positive affirmations are thought, spoken or read, they reinforce positive images of the mother, the pregnancy and the baby inside. Mothers experience a lot of changes during pregnancy, many of which understandably cause stress. Prayer and meditation are all helpful.  Therefore, to have a stress- free and a smooth pregnancy, positive thinking is ideal.

Relaxation

To be able to relax is an ART”. Woman need to master this art to improve their feelings of well-being. Relaxation reduces anxiety, the effects of fatigue and tiredness, which are caused by stress. The baby will gain a more relaxed Mum and enjoy the benefits of less physical tension within the body during pregnancy. During labour, relaxation can help to reduce pain and the intensity of contractions. It will help to save energy so that women have more to use during labour. Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation.

Massage

Massage helps to improve blood flow and relaxes the muscles. This can be particularly useful around the neck and shoulders, or a full-body massage when you are able to have one. This should help you to really relax. Some people enjoy foot massages during pregnancy, and even during labour. Others enjoy their back being massaged during or between contractions to help with the pain of labour. Babies in breach position can be easily assisted to normal birthing position by a proper massage.

Pregnancy is associated with nature. So it’s best if we believe in nature to plan and bring a human being into this world. Relaxation, positive thinking and deep connection to nature will nurture a healthier and happier child during pregnancy. Many women find the experience, despite the pain, extremely empowering and rewarding. But many women choose natural childbirth to feel more in touch with the birth experience and to deal with labour in a proactive manner.

 

*This article is written with references from Health Ananda, Fittamama, Natural Birth and Baby Care, and Fit Pregnancy.

This article was featured in YogaMail Oct-Dec 2016 issue.

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.

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.