Yoga

Yoga and Pregnancy

By Sejal Shah | Posted: February 02, 2018

Pregnancy is one of the most beautiful aspects of womanhood and to bear a child is the ultimate dream of the majority of women. Each pregnancy, each child born, is a special opportunity for a woman to discover within herself great strength and flexibility. She can discover her great power yet her ability to surrender; her great compassion yet a detachment. And most importantly, her greatest capacity to LOVE and nurture.

The experience of a Natural Birthing is a peak experience in a woman’s life. It is an almost divine fulfillment that a woman hopes to attain through this act of procreation. Yet, surprisingly, the experience of childbirth often leaves you physically shattered, emotionally bereft and mentally confused.

The mixed feelings of deep joy and apprehensions often cloud the mind, the moment pregnancy is confirmed. One is so happy when she feels the first kick of her child in her tummy or when the doctor makes you hear the heart beats of the fetus. The couple feels on the top of the world!!! Yet there are difficulties, pain, hard times and one need to go past those varicose veins, edema, back pain, nausea, morning sickness, impatience, frustration, tiredness, abdominal discomfort, sleeplessness, depression. And you often wonder, Gosh! Do I really need to go through all these??!!

For most of women labour is a time of anxiety, fear and agony. You are physically and mentally exhausted and in deep pain. But with a proper antenatal preparation the majority of women can have labour that is easy and painless or almost painless and she can actually enjoy the labour and experience a sense of great joy and fulfillment. In life, pain and joy always go together. Pregnancy and Labour is the great teacher of this important principle.

All these, as well as birthing traumas, can be overcome if the mind and heart remain focused on the true purpose of procreation, rather than the unfolding effects of it. Yoga and Meditation have the capacity to produce a higher quality of conception, a healthier maternal environment for pregnancy and a more harmonious birthing experience.

Apart from smooth pregnancy and a natural childbirth, more importantly, yoga does wonders on the physical and mental development of the fetus too. Ensuring a healthy baby is every woman’s dream and yoga helps you do just that. More importantly for the new-born, the yoga techniques assist in bringing into the world a child less inhibited by stress and potential illness. Thus Yoga offers a great help in facilitating a gentle and uncomplicated delivery.

Yoga works great for pregnancy and makes the whole experience a more joyful, blissful and wonderful.

Yoga has 7 vital tools for pregnancy. When followed together, they work wonder on your health and your capability to have a smooth pregnancy.

These 7 tools are:

1. Asanas – Prenatal yoga is typically gentle, with certain poses modified or avoided depending on the stage of pregnancy. But a new study, published recently in the journal Obstetrics & Gynecology, provides encouraging results that many yoga poses can be safe even during late stages of pregnancy. The yoga poses 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.

How yoga during pregnancy will help?

Regular practice of pregnancy yoga, in conjunction with gentle cardiovascular exercises such as walking can:

boost energy, stamina, and endurance and lessen fatigue
reduce physical and emotional tensions and stress
transform anxiety and stress into beneficial energy
enhance strength and confidence
improve posture, stability, and balance
reduce the likelihood and need for medical intervention during delivery
a healthy effect on the development and growth of the fetus
encourage a positive childbirth experience
improve bonding with your child, partner, and family.
get back into shape quicker post-delivery

Effects of asanas :

Performing asanas regularly will boost your confidence and energy.
They make spine strong and flexible, ensures correct posture. Regular practice of asanas improves blood circulation, tones up the muscles of spine, abdomen and pelvis which help to support the added weight of uterus.
Helping to reduce nausea, morning sickness and mood swings
Strengthening and massaging the abdomen which help stimulate bowel action and appetite.
Prevents common ailments like backache, breathlessness, tiredness, etc.
Relieving edema (fluid retention) and cramping which can be quite common in the last months.
Focus on relieving tension around the cervix and birth canal.
Focus on opening the pelvis to make labor easier and quicker.
Influences the position of the baby and turning it in advance if needed
Regular practice of asanas will hasten the postpartum recovery by restoring the uterus, abdomen and the pelvic floor. It also helps to relieve upper back tension and breast discomfort.

Safe Yoga Poses During Pregnancy (to be done under guidance of expert)

Neck and Shoulder rolls

Butterfly stretch

Cat stretch

Seated forward bend

Side angle pose - Konasana 1 or 2

Warrior pose

Triangle pose

Corpse pose (lying on the left side is recommended)

Unsafe Yoga Poses During Pregnancy

Backbends

Balancing poses on one leg – unless supported by chair or wall

Camel

Handstands

Headstands

Upward bow

2. Breathing or Pranayama – These powerful techniques ensure the abundant supply of oxygen and a better life force for you and your child. Daily practice of Nadi Shodhan Pranayama (Alternate Nostril Breathing), Ujjayi Pranayama and Bhramari (bee breathing) for 10 min 2-3 times a day work wonder.

Avoid any kind of breath retention or hyperventilation that could limit the baby's oxygen supply. Kapalbhati and Bhastrika are to be avoided completely.

Effects of Pranayama:

It induces tranquility, relaxation and a feeling of well-being.
It tunes up the nervous system, improves emotional stability. It also helps to eliminate mood swings, anxiety, fears and phobias. Enhances efficiency of nervous system and thereby bring relief from ailments like, insomnia, high blood pressure, breathlessness.
It improves breathing capacity and also increases stamina and vitality.
Most important of all it helps greatly in promoting an easy delivery with minimum distress and fatigue during labour.

3. Mudras – The psycho-physical stimulation of these mudras or hand gestures have powerful effects on a woman’s reproductive organs.

4. Meditation – As a therapeutic tool, meditation will help you resolve the deepest of neuroses, fears and conflicts, which are so common during pregnancy. Meditation brings with it an incredible awareness which helps you connect with your child in a way that is impossible to explain.

Guidelines For Meditation :

Pregnancy is a great time to learn the art of meditation under an experienced teacher. Try the mantra based Sahaj Samadhi Meditation program and get ready for amazing pregnancy experience.
Practice meditation regularly and preferably at the same time every day. If you are initiated into your own practice, you may use this cool app or CDs or online these guided meditation.
Sit with your spine straight and erect.
A mantra like AUM can be used as an object of meditation. Its power lies in its vibrations when uttered verbally or mentally.
Practice for about 8 to 10 minutes initially. You can extend your time later on as per your need and capacity. Find some more tips here.

5. Deep Relaxation – Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation. Usually practiced in Shavasana or in comfortable sitting position especially during pregnancy for 20 to 30 min. Your Yoga teacher can guide you through or you can take help of recorded instructions. Listen to the instructions and follow them mentally. It is important to remain awake and aware during the practice. Regular practice of Yoga-nidra helps to create the most favorable conditions for fetal growth and development.

6. Intention - Sankalpa - A very special feature of yoga is 'Sankalpa' which means an 'intention'. Just take the sankalpa and surrender it to the higher power to take care of it. The relaxed body and mind are ideal soil for making an intention. When your mind is relaxed, it sinks easily into the subconscious mind and directs the conscious mind to transform the positive thought into reality. The 'Sankalpa' is an affirmation of a statement- short, positive, precise, personal and in present tense about what you want to achieve. For e.g.

“I am happy with my decision and choice of being pregnant.”
''I am becoming happier, healthier and more relaxed.”
“I am passing through this wonderful time and experience; I take this opportunity to relax, bond and connect with my baby.” ''I and my baby are experiencing immense joy and happiness."
“I am taking very good care of myself and my baby by eating and drinking healthy things and doing regular yoga.”
“This is a great time for me to welcome my child on this wonderful earth. My child is healthy, unique, special and gifted.”
“My husband and I are very happy and he is taking extra care of me and our baby.”
“I am thankful and grateful to God, to my family, my doctor and all those who facilitating this wonderful experience.”
“I am into a smooth, easy and painless labor.”

7. Chants - Listen to ancient Sanskrit chants. Vibrations of chants are considered to have a positive and profound impact on the growing baby. It activates the subtle energy centers in your body producing a soothing, purifying and energizing effect. That's why chanting is often considered the yoga of sound.

Precautions for Practicing Yoga During Pregnancy

Although yoga is very beneficial during and after pregnancy, there are a few practice guidelines as general precautions.

For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.

During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. Instead focus more on breathing and meditation.

It is also recommended to go with very gentle practice from the tenth through the fourteenth week of pregnancy since these are crucial times.

Do all the above practices under expert guidance especially if you have not learnt yoga before.
Listen carefully to your body. If you feel any discomfort, stop. You will probably need to modify each pose to your body's physical changes.
Avoid all compression of your abdomen.
When practicing twisting poses, twist more from the shoulders and back to avoid putting any pressure on your abdomen.
Avoid any poses on your back after the first trimester as that can cut blood flow to the uterus.
Avoid poses that stretch the muscles too much, particularly the abdominal muscles.
Avoid doing inversion.
Remember that you are more prone to strain muscles now because the pregnancy hormone relaxing, which allows the uterus to expand, also acts on all connective tissue.
As a precautionary measure, practice standing and balance poses near a wall for safety reasons, to avoid losing your balance and risking injury.
Maintain as much length as possible between the breastbone and the pubic bone to make breathing easier.
Keep the pelvis upright when stretching the chest and the front of the thighs.
Avoid hot yoga classes, as excess heat can adversely affect fetal development.
Through each trimester the most important thing is to tune in to what your body is telling you and alter your practice accordingly. During and after your pregnancy, try not to be attached to your previous abilities. Your body will go through enormous changes.

Pregnancy Diet

It is crucial that your body has the necessary chemical elements, strength and stamina to make it through pregnancy with good health. Poor diet during pregnancy can have lifelong consequences on the physical and mental health of your child. The ideal diet is a balanced whole foods one which gives the crucial inputs required during pregnancy. Growing a baby requires a lot more energy especially in the earlier months when cell division is most intense.

Vegetarians can source these from pulses and legumes (peas, lentils, beans, nuts, soy products) eaten in combination with whole grains such as ragi, wheat, oats, barley, rye, corn, buckwheat, rice, etc. Try to eat high protein foods for lunch when you will be able to process them more efficiently than at night.

Special Pregnancy Needs:
Nowadays, nutrition experts recommend “chemically prepared” dietary supplements taking for granted an assumed deficiency in the diet to meet the special pregnancy requirements. However, a balanced whole foods diet can more than make up for these “deficiencies”. Moreover supplements may have undesired or harmful effects. So it is recommended that you understand their effects and try as much as possible to fulfil your needs from natural sources.

Let us Examine these Special Requirements:

Iron:
Iron is best sourced from nature’s own balance. Unless you require Syntocinon for expedient delivery of the placenta, being ‘tanked up” on iron supplements is just not necessary. In fact iron is a highly toxic material which can damage the liver if over consumed.
You can source iron from leafy greens, dried fruits, pulses, wheat germ, ragi, bran, yeast, nuts, seeds, parsley, molasses, jaggery.

Folic acid (Folate):
Folic acid aids cell division in early pregnancy and damage to the fetus from low folic acid can occur even before pregnancy is confirmed. Folic acid is well sourced from yeast, whole grains, pulses, nuts, dairy products, jaggery

Vitamin B:
Can be sourced from yeast, seeds, beans, nuts, dairy foods, wheat germ, whole grains, avocadoes – all good staples for the whole foods vegetarian. Vitamin B supplements cause urine to turn dark yellow. This can cause urine tests to show high protein which may lead to pre-eclampsia! Taking supplements may remove this vital sign whether we are taking enough fluids!!

Calcium:
In the last months, calcium is released from the maternal bones to provide for the baby, so increased dairy, soy, greens and seaweed are useful.

Evidence of low calcium is muscular cramping especially in the lower legs and most commonly experienced in the last trimester when the baby’s bones are becoming rapidly denser.
Natural food sources of calcium are dairy products, soy products, nuts, seaweed and kelp products, wheat germ and wheat bran.

Include these in your daily diet and you will be on your way to a more natural and chemical free childbirth. Raising the level of energy while also helping in slowing the metabolism to restore calm and focus.

Raspberry leaf tea could be useful in the last months as it softens up the cervix in preparation for birth as well as stimulates milk production. But It has to be taken under medical guidance.

Last but not the least, staying happy & joyful while pregnant is the key, as your emotional well-being directly affects baby’s neurological & psychological development. Consider taking The Happiness Program at least 6-12 months before you plan for pregnancy. Studies have indicated that the happier pregnant women are, the more they are likely to deliver a healthy baby. For decades, yoga and meditation have proved to be a boon to pregnant women. Keep some time aside every day as 'yoga and meditation time'!

Stay Blessed and Happy!

Learn more: Yoga for First Trimester, Second Trimester and Third Trimester, Yoga and Meditation

Ayurvedic Tips for Pregnancy and Postpartum (Also for sickness during pregnancy)

This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.