PREGNANCY AND YOGA

Why Exercise?

A FIT woman can bear the strain of labour and delivery as also the recovery period much better than a woman who is not fit. In Yoga health and fitness would involve both mental and physical well being. Yoga with its dictum of moderation and with its vision of a complete integrated human being has plenty to offer to a mother-to-be and a young mother. It has been medically vouched that a woman whose heart, lungs and muscles are in good condition, who knows correct breathing techniques and is relaxed, has a much easier and safer delivery and a much faster recovery. There are certain specific areas and groups of muscles, which need to be conditioned. There is no short cut to getting a strong and toned body. Having a good doctor and thorough insurance coverage can help of course, but no one can give birth in your place! Being fit really takes a lot of strain out of pregnancy and delivery. It is very hard on the body, being pregnant, but even more so if you are not physically in shape.

A phenomenal amount of change takes place as the uterus expands to about twenty times its usual size. The intestines are displaced upwards and backwards while the diaphragm presses upwards, forcing the ribs to expand and make room. The activity of the heart is accelarated as it pumps more blood; thirty to forty percent increase per minute. In addition, tremendous hormonal changes take place as well. This means that physical, emotional and attitudinal changes take place. Exercise will help the pregnant woman to cope and get a better hold on herself during all these changes. In addition to keeping the body fit it is essential for the woman to live a serene and tranquil life in order to give birth to a healthy child.

Exercise eliminates most of pregnancy associated problems by improving the blood circulation, toning the muscles and enabling the pelvic, spinal and abdominal muscles to support the added weight of the uterus. Even the commonest of problems like backache and oedema can be relieved through proper exercises and good postural habits.

Moreover, exercising in turn helps boost one’s confidence, which is then reflected in the physical appearance. Exercising throughout the pregnancy will also hasten the post-partum recovery. There will be no soreness and exhaustion following childbirth if regular exercise has been followed. Exercising is a necessity but commonsense has to be used and nothing should be done to the point of exhaustion. In case of the slightest bleeding or in case the doctor advises bed rest, do not exercise.

Importance of Posture

Poor posture affects more than just one’s appearance. It can actually create conditions that are damaging to one’s body.  Many times one has to train one’s body to stand and sit correctly to strengthen abdominal and lower back muscles. In pregnancy it is specially important to pay attention to the posture as the protruding abdomen makes the weight of the body shift forward. While travelling in jerky vehicles like rickshaws and jeeps for example, do not sit with a back support but lean forward, putting weight on the legs. With every big bump (like a speed-breaker), lift the buttocks up a bit to avoid jerk to the spine. A pregnant woman should always be aware of her posture and keep her spine erect.

Yogic Dos and Don’ts about exercising during pregnancy

Be sensible. Do not overstrain. Be adaptable. On certain days the baby’s position might make it more uncomfortable to perform certain Asanas. Do not push yourself. Do the Asanas regularly. Do not perform to exhaustion but do not be lazy. Do the Asanas in an airy room. Do the Asanas in a relaxed, comfortable manner. In fact the meaning of an Asana is that it should be steady and pleasant, leading to relaxation and one-pointedness. Do the Asanas in a rhythmic, non-jerky manner. Avoid sudden movements. Turn to your side while getting up from any lying down position. Do the Asanas on the floor as far as possible, with a floor covering like a mat, blanket, rug or on a hard bed. Do the Asanas at least 2 hours after meals. You may divide your Yoga practices into certain groups doing them at certain times e.g. relaxation postures could be practiced in the middle of the day after the meal, meditative postures early in the morning and more active postures whenever possible during the day. Do each Asana correctly but do not be discouraged if it is not perfect. Any Asana, which compresses the abdomen, should be avoided during the ante-natal period. Avoid Asanas, which put pressure on the abdomen. E.g. face down Asanas (Makrasana, Bhujangasana) or forward bending Asanas (Yogas Mudra, Paschimotanasana). Do the cross-legged postures more, like Sukhasana, Ardhapadmasana, Padmasana and Parvatasana. Do the squatting postures e.g. Utkatasana. Do not do any inverted Asanas in ante-natal stage. Do the stretching Asanas while inhaling, do them gently. Stop all Asanas if there is any vaginal bleeding. Consult your doctor immediately. Yoga is non-specific and though there are certain areas of the body which need more exercise during the ante-natal period, the whole body will be benefited automatically.

IN YOGA the aim is to condition oneself for the activity to follow and for the larger purpose of stilling the mind. Thus all practice sessions should ideally begin with conditioning postures. Sukhasana, Vajrasana and Padmasana could be used because all these meditative postures have a broad fixed base and lead to preparation by getting the body-mind complex ready for further movement. The Asanas have been known to quieten the mind by their sedate, poised movements. So the pregnant woman besides being helped physically is enthused with positivity and energy.

The spine is of utmost importance as it is connected to the nervous system and the mind. Therefore, there are various stretches, bends and twists to keep the spine flexible and strengthen the muscles around it. In pregnancy this assumes added importance.

• Sit cross-legged.
• Spine erect.
• Hands on knees, palms downward, shoulders and elbows relaxed.
• Close eyes, observe breathing.

BENEFITS: The expansion given to the hip joint would aid in flexibility. (It is recommended that a mother-to-be use this posture while doing daily work like cutting vegetables and making chapatis).

Till when: Throughout pregnancy.

• Sit kneeling. Slip toes to join at the back, heels apart.
• Place buttocks in cavity thus formed keeping thighs together.
• Adjust hands on respective thighs, spine erect, head and neck straight.

BENEFITS: Good exercise to the legs and thighs.

Till when: Throughout pregnancy.

• Sit with legs outstretched.
• Inhaling 3 seconds draw feet towards groin, soles of feet together, heels touching perineum.
• Retain position. Keep body and neck erect.
• Place hands on respective knees or hold the toes.
• Exhaling return to starting position.
• The same should be done lying down.

BENEFITS: It is an excellent posture as it stretches and strengthens the inner thighs and muscles of the pelvic floor.

YASTIKASANA

• Lie on the back. Extend legs fully.
• Inhale 3 seconds stretch arms towards head.
• Stretch toes and fingers outwards.
• Exhaling, return to normal.

BENEFITS: This is an excellent pose as it offers complete stretch to the thighs, arms and spine followed by complete relaxation.

BENEFITS: Stretches the thigh muscles, the spine and the abdominal muscles. Strengthens the pelvic muscles.

Till When: Till the 7^th month.

HOW TO GET UP
It is advisable to turn to the side and take the support of the hand when getting up from a supine position to a standing position.

PADMASANA

• Sit with legs extended forward.
• Fold one leg and place its foot on top of the opposite thigh.
• The sole of the foot must be upwards and the heel should touch the pubic bone.
• Fold the other leg and place its foot on top of the other thigh.
• Place hands on the lap, palms facing upwards, one on top of the other.

BENEFITS: Exercises  pelvic thigh and leg muscles.
Till When: Throughout pregnancy.

PARVATASANA

• Sit in Sukhasana Padmasana or Vajrasana.
• Inhaling raise arms upwards to join palms.
• Exhaling return to normal

BENEFITS: The chest and trunk muscles get strengthened. Relieves backaches and corrects postural defects. More oxygenation to the body.
Till When: Throughout pregnancy.

TALASANA 1

• Stand erect, feet 12" apart and parallel.
• Inhaling 2 seconds, raise one arm upward above the head and raise heels simultaneously.
• Reach maximum position of stretch.
• Exhaling 2 seconds, rotate arm backwards and lower heels simultaneously.
• Repeat with other arm. Do 3 rounds.

TALASANA 2

As in I but with both arms together.

TALASANA 3

As in I but take the arms up from the sides and join palms.

TALASANA 4

As in I but cross the arms in front of the body and lift them above the head.

BENEFITS: Helps chest, spine, extremities and abdominal muscles.
Till When: Throughout pregnancy, however, after 3 months do not raise toes.

• Stand erect, feet 24" apart parallel.
• Raise right arm straight up until vertical and bend laterally to left while inhaling.
• While exhaling come back to normal.
• Repeat on other side.

BENEFITS: Prevents excess fat in waist region
Till when :Till seven months

• Stand erect feet parallel, 12" apart.
• Hands stretched out, parallel to floor palms down (or hold onto a firm chair or windowsill).
• Raise heels, inhale 2 seconds.
• Exhaling, lower body to squating position, thighs pressing calves.
• Slowly rise, inhaling 2 seconds.

BENEFITS: Strengthens thigh and pelvic muscles.

• Stand erect, feet 12" apart.
• Raise right arm and catch left arm which is turned upwards from behind the back.
• Clasp hands by locking the fingers. Maintain posture for 6 seconds.
• Repeat on other side, changing arms.

BENEFITS: Exercises the chest area and offers flexibility to the shoulders, neck and fingers.
Till When: Throughout pregnancy

• Stand with feet 24" apart. Keep both feet parallel.
• Raise arms parallel to floor, palms down.
• Exhaling twist from waist moving arms and head together. Swing arms as far back as possible. Do not bend legs.
• Return to normal, inhaling.
• Repeat on other side.

BENEFITS: Helps flexibility of spine and waist region.
Till When: Throughout pregnancy

• Stand erect with legs 24" apart.
• Raise arms towards head while inhaling.
• While exhaling bend forward and away from the body, to touch the floor if possible.
• While inhaling return to starting position.

BENEFITS: Thighs, calf and pelvic muscles are strengthened. Circulation to head region improves.
Till When: Till seven months or as comfortable

• Lie down, fold one leg and place foot on opposite thigh.
• Maintain as long as comfortable.
• Repeat the same on the other side.

BENEFITS: Strengthens pelvic muscles and thighs. Helps prevent oedema and varicose veins.

Till when: throughout pregnancy.

• Lie supine; fold one leg at the side of buttocks.
• Keep knees together, neck and body straight.
• Interlace, fingers, hold palms over abdomen.
• Do normal breathing.
• Repeat with the other leg.

BENEFITS: Strengthens abdominal and pelvic muscles. Exerts deep pressure on abdominal and genito-urinary organs.
Till when: throughout pregnancy.

• Assume sitting position as in kneeling.
• Fix the arms from behind, with palms on the ground.
• While breathing in slowly lift the pelvis.
• Finally bring your body in the position of arch throwing head backwards.
• Slowly come back to normal while exhaling. Use great caution. Do only if comfortable.

BENEFITS: Exercises the thighs, pelvic region and spine.
Till When: Till six months if comfortable.

• Lie supine.
• Keep arms at T position. Palms facing down.
• Slide right leg to right arm while exhaling. Hold toes if possible.
• Repeat on the other side.

• Lie on the side.
• One arm under head and place other hand in front of the abdomen on the ground.
• Lift leg to 90 degrees while exhaling.
• Return to normal while inhaling.
• Repeat on the other side.

BENEFITS: Strengthens the pelvic and thigh muscles.
Till When: Throughout pregnancy.

Yoga believes the body is made up of five elements and if we supply these five elements there will be health and strength. How can we use these five elements to our benefit once a cheerful and balanced attitude is created? Externally, the skin, which is the largest organ in the body, helps in removing toxins from the body. Internal tensions are many times mirrored in the skin. A person who is irritated gets more scratchy feeling on the skin. Even while the skin is itchy, the skin needs a caring touch. To avoid scratch marks, give a soothing and caring touch to the area, which is scratchy. A firm strong rubbing where heat is generated will also keep the scratchy feeling at bay. 

Sun is another element, which should touch the skin. The skin should not be too hot and the ideal time would be before 10.00am. Or after 4.00pm. The sun gives direct energy to the body and many small infections are taken care of.

Fresh air is also a must. One should avoid being in a direct draft. One good rule is, ‘When in the open air, be active.’ Walking is recommended. Walking is also mild and the best form of exercise.

You Need to Relax…….

TENSION IS DISEASE, RELAXATION IS HEALTH’, is often voiced in Yoga. For a mother, relaxation could be the difference between an easy and more pleasant delivery or a long, anxious, painful one.

Relaxation does not entirely depend on a position or place; it is a state of mind. For a pregnant mother, the ability to relax completely will help her enjoy pregnancy, delivery and nurturing the baby as well.

During pregnancy, rest and relaxation are particularly important, given the demands on the body. A very good Asana for relaxation is Dradhasana. The growing baby likes it too as he can sleep with you!

Dradhasana: Lie on either side using the arm which is towards the ground as a ‘pillow’ by flexing it below the head and keeping the upper arm on the flexed leg. The lower leg is kept straight while the upper one is bent. This posture eliminates pressure on the back and relaxes it.

Shavasana: Lie on the back with legs about 24" apart. Keep the hands at the side, facing upwards. Close the eyes. Individually relax every area of the body starting from the toes, to the ankles, the calves, thighs, knees, pelvic area, fingers, abdomen, chest, neck, shoulders, mouth, nose, eyelids, space between the eyebrows, forehead and mind. A serene calmness is created as each area individually loses all tension. Stay in this posture for about ten minutes in the early months of pregnancy, three times a day. As the pregnancy progresses do it for about two minutes and relax more in Dradhasana. After the fifth month, it is not advisable to lie on one’s back for long periods.

Nispandabhava: Nis means ‘no’, Spanda means ‘movement’, Bhava, ‘reflection’. This is a wonderful practice where the woman either sits on the ground or a chair with the base of the back touching the wall or back of a chair, legs thrown forward, arms relaxed, hands on the thighs, eyes closed, neck, eyelids, face relaxed. One listens to a low rhythmic or a faint sound. Music, which is soothing, can also be used. The use of passive listening induces calmness and relaxation. This practice can be done several times a day either on the chair or while travelling. The passive listening attitude induced will be needed many times during and after the birth of the baby, as the woman steps into the role of motherhood.

Minati, a Yoga teacher exclaimed, ‘My pregnancy and labour were very simple. I have to thank Yoga for that, as what to do, what not to do, were known to me. Since I was prepared mentally, the fear of the unknown was eliminated and serenity was experienced.

Narrates Priyam, ‘while I panicked and squirmed as my contractions occurred, I watched with disbelief two Koli women who were going through their first deliveries with utmost confidence totally relaxed while I laboured not with love but with fear. In retrospect, I think it was their simple acceptance of life and birth as normal that helped the baby to come a little closer to its entrance in the world.
The mother’s conscious co-operation with this event definitely helps.

Breathing Techniques In Yoga

YOGA BREATHING techniques, particularly during labour, provide relief. Correct breathing makes a world of difference because it helps every cell. Therefore a mother-to-be can master the techniques throughout pregnancy. You must have seen a person who is very excited; breathing fast and one who is concentrating, breathing slowly. This gives an indication of a direct connection between one’s mind and breathing. This fact can be utilized during childbirth.

One can learn the following practices throughout pregnancy, so that at the time of labour they become second nature.

Yogendra Pranayama I: While standing, sitting or lying down breathe in fully, slowly, rhythmically, without jerks, using the whole respiratory apparatus of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on the in-flowing life-giving air and the outgoing air. A feeling of serenity floods in. This technique can be used to great advantage to relax during labour. The gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic breathing or Yogendra Pranayama IV: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxing during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds or as comfortable. Do not use force or jerks while inhaling.

Recaka or Yogendra Pranayama VIII: Throwing breath out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breathe out for double the count. Again take in a breath and breathe out double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the mouth of the uterus (the cervix) is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times taking in a breath from the nose, blowing out through the mouth and repeating the whole procedure helps a great deal. Retaining of breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is ‘to let go’. You are in a partnership with your baby to help him to emerge gracefully.

Breathing techniques during the actual birth:

 The second stage of labour, when the mouth of the uterus (the cervix) is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it and push down hard, as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it and push, as long as possible. Usually this can be done two or three times during a contraction. Don’t lose this opportunity of helping the baby to come out. 

During the third stage of labour – Delivery of the placenta: Breathe normally. It usually separates and comes out within five to fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well consciously and do Nispandabhava. There should be a relaxed, joyful feeling throughout.

Back into Shape

THE HARD work of labour is now over and the much awaited gift is here! The first hour after delivery is said to be the most important for the mother. The uterus, which had expanded many times its size, has to contract back so that the bleeding is not excessive. Clots of blood may be expelled frequently.

Puerperium is the period from the elimination of the placenta till six weeks. During these weeks women must take special care of themselves. While the uterus is returning to normal it eliminates the mucous membrane which surrounded the baby. Where the placenta was attached to the uterus there is a raw patch from which bleeding occurs. This discharge is called lochia. In the first 4 to 5 days of delivery the discharge can be bright red like a normal menstrual flow, next 10 days it may turn to brown and will turn creamy white later on. This can continue for about six weeks.

The Indian custom of the young mother being asked to take care for a period of 40 days coincides with the time of re-establishment of menstruation when all organs including the uterus come back to their original size. This is the period when great care should be taken to protect the mother and strict hygiene should be followed. It is a good idea for the mother, even while in the hospital, to start walking and do a few exercises. While walking the mother should wrap soft cotton cloth around her abdomen to help support the abdomen. We do not recommend abdominal binders or elastic corsets, as they do not allow muscles to regain their tonicity. Right on the first day, it is very soothing to lie on the stomach in Makrasana.

While lying in bed the mother should stretch the toes away from her and then towards her, and then rotate the ankles and feet. Pranayama IV can be relaxing. The legs can be gradually elevated one at a time and then brought down. The post–natal Asanas can gradually be introduced from the fifth day onwards, except in cases of a Ceasarian Section delivery. Heavy weights should not be carried until the 8^th week as the pelvic floor and abdominal muscles still need to get strengthened. This is a period of lactation and care should be taken to have a balanced diet but not eat foods, which are very high in fat content. This is the best time to lose weight but do not go on a drastic diet as the baby also needs adequate nutrition.

The lactating mother needs the following diet

In Yoga, a balanced state of mind is always recommended. During the puerperium with the added changes – physical and emotional – in the life of the mother it is important to have adequate rest and to avoid exhaustion. Mood swings can occur but she should try and return back to a joyous state by awakening positivity as she adorns the role of motherhood.

• Stand erect, feet together.
• Palms together, at base of sternum.
• Elbows, shoulders relaxed abdomen flat.
• Close eyes, remain steady.

BENEFITS: Helps in correcting posture. Good for balance and poise.

• Stand straight, feet together.
• Exhaling 3 seconds touch toes. Head and neck up, spine horizontal, eyes fixed on nose.
• Maintain pose – 6 seconds retain breath.
• Inhale 3 seconds return to starting position.

BENEFITS: Corrects faulty posture. Tones abdominal and pelvis walls. Helps normal flexibility of waist besides exercising the hips and stretching the muscles of the legs and arms. 

• Stand erect feet 24" apart, parallel. Keep left hand on waist.
• Inhaling, bend sideways to the right, back straight.
• Simultaneously slide right hand down to right ankle, left hand up to left arm-pit.
• While exhaling come to normal.
• Repeat on other side.

KONASANA III

• Stand erect, feet 24" apart parallel. Stretch out arms to sides, palms up.
• Lean slightly backwards inhaling 3 seconds.
• Lower left arm and touch the toe of right foot while exhaling 3 seconds.
• Suspend breath and hold position for 6 seconds.
• Return inhaling 3 seconds, repeat on other side.

BENEFITS: The lateral stretch exercises muscles of the trunk, arms and neck. Prevents excess fat on waist region.

HASTAPADASANA

• Stand erect, feet together, inhale 3 seconds, raise arms above head, tilt slightly backwards, knees straight.
• Exhaling 3 seconds bend forward, hold ankles with hands head downwards and try to touch knees with head.
• Maintain position and suspend breath 6 seconds.
• Inhaling 3 seconds return to starting position.

BENEFITS: Helps abdominal and back muscles. Helps circulation to the face.

YOGA MUDRA

Tuberance and reduces fat. Aids in relieving gas and constipation.

• Sit in meditative posture.
• Hold wrist of right hand with left hand behind the back.
• Sit straight, inhale 3 seconds.
• While exhaling 3 seconds, bend forehead to touch left knee, suspend breath for 6 seconds.
• While inhaling lift head up and pull shoulders back.
• Repeat on right side and in the middle also, with same breathing counts.

BENEFITS: Lateral stretching of all the posterior muscles  of the spinal column. Reduces abdominal pro- 

• Lying down hands at sides.
• Exhaling raise one leg straight forward, at right angles to floor.
• Hold toes of raised legs.
• Retain position, suspend breath.
• Inhaling return to starting position, repeat with other leg.
• Repeat with both legs together, later.

• Lie down, feet together.
• While exhaling try and touch the right hand with toes of left leg crossing the leg over.
• Inhaling return to original position.
• Repeat on opposite side.

BENEFITS: Good for muscles of the thigh and groin.

PARVATASANA I

• Sit in Padmasana or Sukhasana or Vajrasana.
• While inhaling raise arms upwards to join palms.
• Exhaling bring them back.

 Variation II

• Join palms together above the head.
• Inhaling bend sideward.
• Exhaling come back to starting position.

 Variation IV

• Join palms together above the head.
• Exhaling twist sideways.
• Inhaling come back to normal position.

BENEFITS: Corrects postural defects and helps chest muscles. Exercises all the muscles of the spinal column. Prevents excess fat.

 PASCHIMOTTANASANA

• Sit with legs stretched out and toes inward. Keep hands near the chest, palms down. Inhale 3 seconds.
• Exhaling 3 seconds hold the toes, head touching knees. Touch elbows to ground.
• Hold position 6 seconds.
• Inhaling 3 seconds return to starting position.

 Variation

• Lie on the back.
• Rise from waist upwards inhaling 3 seconds.
• Exhaling 3 seconds touch toes.
• Hold for 6 seconds.
• Inhaling 3 seconds lie back.

BENEFITS: Strengths muscles of the back and abdomen.

• Lie on the floor, feet together.
• While exhaling fold knees and extend legs in the air, support the buttocks with hands.
• Stay in this position as long as possible doing diaphragmatic breathing.
• Inhaling return to starting position.

BENEFITS: Helps in restoring the position of the uterus and abdominal organs. Relieves varicose veins and flatulence.

SHALABHASANA

• Lie on the abdomen.
• Keep arms alongside body.
• While exhaling 2 seconds lift the right leg straight up as far as possible without bending knees.
• Stay in this position for 4 seconds.
• While inhaling return to starting position.
• Having practiced alternate legs well, continue the same way with both legs.

BENEFITS: Good for lower back and for flabbiness of the thighs. Also strengthens the abdominal muscles.

 HALASANA

• Lie supine, raise legs.
• Touch the  floor behind head with toes, legs straight, exhaling 3 seconds.
• Maintain pose; suspend breath, 6 seconds.
• Return to starting position, inhaling 3 seconds.

BENEFITS: Helpful effects on the nervous and digestive systems and genital organs. It contributes to proper drainage and functioning of the viscera through repositioning of pelvic organs. Strengthens supporting muscles and ligaments of uterus and ovaries. As a therapeutic measure, relieves constipation, obesity and spinal rigidity.

ASVINI MUDRA

• Lie supine; pull knees up, feet near buttocks.
• Contract anal muscles tightly.
• Relax anal muscles.
• Repeat this 15 – 20 times.
• Do the same while sitting in any meditative position.

BENEFITS: Strengthens genitourinary and anal muscles.

HIP – BATH (KATI – SNAN)

• Fill warm water in a clean tub.
• Boil handful of bitter Neem leaves in water and add that water to the tub.
• Sit in the tub with feet on the ground.
• Do ‘Asvini Mudra’ in the tub for 4 minutes.

BENEFITS: Excellent techniques for toning genitourinary muscles. Prevents and manages infections in these areas. Helps in normalisation of the menstrual cycle.

• Lie on the abdomen.
• Keep face on the back of the hands.
• Relax completely with toes touching each other, heels apart. Close the eyes.

BENEFITS: Complete relaxation.

NEXT