breathing exercise

Yoga for Pregnant Women. Part II

by Amanda Brown - Healthy Lifestyle Expert 12:41 am, May 12th, 2008 , 3 Responses

Yoga Hints for Pregnant Women

Relaxation. Start and finish your session with a few minutes of relaxation in the classic Corpse Pose. Just lie on your back, with feet and hands spread apart; close your eyes, calm your breath, and allow your body to completely relax. This will remove tension and stress and will allow your mind to become clear and worry-free.
During the last months of pregnancy, it is often difficult to find a comfortable position for relaxation. A Modified Child’s Pose, or Abdominal Corpse Pose, can be useful alternative. Lie on your front and side, raise both or one knee to make breathing more comfortable and support the weight of the abdominal area, and rest your head on one or both arms. You can also bolster your body with a pillow by placing it between your knees, in order to ease strain on the lower back and pelvis.
Pranayama. Yogi aspirants believe that breathing exercises, or pranayama, can calm and control the flow of subtle life energy, known as prana. Pranayama is particularly important for expecting mothers since it delivers prana to the child, as well. In addition, a regular practise of breathing exercises boosts the intake of oxygen and helps calm both the mind and body. The easiest form of pranayama for pregnant women is to sit comfortably, close the eyes, and focus the attention on the flow of air inhaled and exhaled with every breath. Try to relax your breath as much as you can, and imagine that every new portion of air supplies you with a vital flow of energy, while every exhalation helps your body get rid of impurities…

To prevent soggy abdomen, weight gain, and the appearance of stretch marks, practise daily the Modified Cobra position, which gives a gentle backwards bend without putting a pressure on the abdomen. To perform, stand with your feet together and hands clasped behind your back. Inhale and slowly bend backwards until you feel the tension in the muscles. Hold the asana for as long as it feels comfortable, and return to the initial position while exhaling. Repeat several times.
Another good asana that will keep your skin soft and elastic, strengthen the legs and pelvis, and help your lower back stay limber, is the Cat. To perform, kneel “on all four”, supporting the weight of your body with both legs and arms. Lift one leg behind you and hold the position for several breaths. Repeat with another leg.

To prepare your body for the delivery, practise the Wall Stretches. Lie with your buttocks against the wall, and stretch your legs up it, until they are straight. You can remain in this comfortable asana for several minutes. Performing the Squatting Pose (just sit or squat on the floor with your knees wide apart) will help you open the pelvic area for labour and strengthen the muscles participating in childbirth.

To ensure good circulation and prevent constipation and leaky bladder, Practise Perineal Exercises by deliberately contracting and relaxing your pelvic muscles. This will also keep your vaginal muscles strong and elastic, allowing them to stretch in full during the childbirth and to quickly return to normal after, without any after-birth complications.

To strengthen the uterus and eliminate lower back pain, perform the Pelvic Lift. Kneel, as if for the Cat position, exhale, and arch the back upward. While performing, you should feel a mild pulling sensation in your uterus. Hold for several seconds, inhale, and arch downward, curving your lower back. Repeat several times.

Yoga for Pregnant Women. Part I

by Amanda Brown - Healthy Lifestyle Expert 8:28 am, May 4th, 2008 , 8 Responses

The teachings of yoga can provide knowledge, wisdom, and practical guidelines for every stage of our lives. Being an all-embracive and versatile discipline, it has been modified to suit the physiological and spiritual requirements of pregnant women, as well. The months of carrying a baby are a precious and enlightening time, and it is not surprising that many women turn to the wisdom of yoga when they are pregnant with their first child. Since bringing a new life into the world is such a sacred and mysterious endeavor, there can be no more important time to start taking care of both your own and your still unborn baby’s spiritual, physical, and mental needs.

Any pregnancy, and especially your first one, is a greatest miracle, a voyage of discovery, and a period of many changes. All of your seven “bodies”, including emotional, spiritual, mental, and physical, are mobilized together in order to create, nourish, grow, and deliver the child into the world. Practising yoga will powerfully help you to have a comfortable pregnancy and easy delivery, regardless of the state of your health or personal circumstances. Right from the very beginning, yoga will also provide the best spiritual environment for your growing son or daughter.

From this article, you will learn:

How to avoid most health and cosmetic problems associated with pregnancy, such as weight gain, back pain, soggy abdomen, or stretch marks;
Which yoga postures (asanas) are most suitable for pregnant women;
How to practise yoga safety when you are expecting a child;
Which yogic exercises can prepare your body for an easy childbirth;
How to start practising even if you have never done yoga before;
How the teaching of yoga can help you remain fit, calm, and spiritually aware during the months of pregnancy;
Which breathing exercises (pranayama) are particularly helpful for pregnant women; and
Why daily meditation is important.

Since all women, and especially those who are expecting their first baby, experience some “fear of unknown”, including the fear of a delivery and “great pains” associated with it, regular meditation is a very important tool to combat stresses, fears, concerns, and anxiety. Yes, a delivery of the child is a hard work, but it is also a perfectly natural process that your body knows how to perform. Yoga will teach you how to drop your fears and remain positive and strong, taking all events in life “one step at a time” - just as they come. Meditation will help you turn your mind within and free yourself from all discomforts and worries related to not only specific issues of pregnancy but also everyday events of your life.

While incorporating yoga into your life, it is very important to establish a routine for regular practising of asanas, pranayama, and meditation. Reserve one hour of your day, either in the morning or before the bedtime, just for your yoga session. Turn off your phone and TV, light a candle or incense, select a soft, calming piece of instrumental music, and kindly ask your family members not to disturb you while you are practising yoga.

If you are planning to learn yoga from one of numerous yoga manuals, remember to adjust their basic recommendations for your pregnant state. Note that expecting mothers, especially during their second half of pregnancy, should be very careful while exercising.

The following tips may be helpful:

Even if you are already an experienced yoga practitioner, choose the beginner’s programs with gentle asanas and shorter sessions, to practise during the entire length of your pregnancy.
Muscles of pregnant women tend to stretch easily, due to an increased secretion of the hormone relaxin. You will find that many yogic positions are relatively easy to perform while you are pregnant. However, never push yourself into asanas, and be careful not to overstretch your muscles and ligaments.
Sitting and standing positions, such as Easy Pose, Lotus, or the Tree, are very important and can be continued even during the last weeks of pregnancy. Most sitting asanas open up the pelvis and prepare the surrounding tissues for the birth, while standing positions strengthen the leg muscles, which is a good aid for both carrying and delivering of the baby.
Backwards bends, such as the Locust or Cobra, should generally be avoided by pregnant women in their second and third trimesters, since these asanas target the abdomen.
If a particular yogic position causes you any discomfort or strain, do not practise it.
As the baby grows, you will notice that it is harder for you to practise yogic asanas, and it is normal. During the second half of your pregnancy, focus mainly on the specially selected and recommended here exercises.