Yoga for Pregnancy

Pregnancy is a time of change for a woman's body. There are many symptoms of pregnancy which could make this journey very uncomfortable.

 Water retention, excessive weight gain, fatigue, nausea, heartburn, anxiety, headaches and varicose veins are but a few of the symptoms.

The first trimester is the most alarming for some. One feels tired and nausea causes a lack of appetite. Many women also experience constipation throughout pregnancy due to vitamin prescriptions.

 The second trimester can be considered as the project trimester. Many women have become acclimated to this new occurrence and now have a sense of well-being and acceptance. Women also have experienced better energy during this period. Working out still feels comfortable . The uterus also grows constantly. There are new and exciting changes taking place inside your body which add to your feeling of euphoria.

The third trimester is the countdown time. Women now become more anxious for this new life to emerge. There is tons still to do around the house, however, movement becomes more of a challenge. The growing uterus and also the lack of comfortable sleep for some, make women tired and anxious.

After consultation with your health-care provider, seek a workout routine, that is both safe and effective.

 YOGA for Pregnancy together with walking is that workout. Yoga has been known to calm and relax the mind and the body. Many women are anxious during pregnancy, this is not very healthy as anxiety causes the release of a hormone called oxytocin which in turn causes contractions.

Yoga has been known to calm and energise. It is a spiritual practice as well as a physical workout. Yoga is however, not a practice which is religious based, in fact yoga encompasses and embraces all religions. Yoga is about the stillness of the mind. A quiet space with inward attention. Through physical postures, yoga harnesses the pranic energy of the body and enlightens and energises the mind and the spirit.

Yoga poses are designed to open and strengthen targeted muscles groups. Yoga can be modified to suite any body at any stage in their lives. Yoga can be done on a chair, laying on the floor, in the quiet of a bedroom. Standing as tall as a tree or as strong as a mountain are some of the poses.

The power and quiet of yoga is infinitesimal. It is an ideal practice to be done for the new life and after. It energises both the mother and the baby.

The energy of the body then transcends into the energy of the entire community. Thus it is advisable to take Prenatal Yoga Classes. One is able to communicate with the instructor as well as the other members of the class about the different stages of one's pregnancy. Classes are not available to many women.

 There are DVD's and books at your local library. Visit the internet for tips and also purchase DVD's which have been recommended.

 Congratulations! Enjoy your journey!

Yoga breath will bring live to your Yoga. Breath is the connecting string through every movement and thought you have as a mother. Your baby feeds off the energy of your breath. Move with your breath in everything you do.

Come to a seated pose on a chair, or on the floor in lotus pose. Close your eyes. You could also sit on a pillow. Relax your shoulders down your back.

Release any tension you may have in your neck by gently letting your head fall first to the sides then back and forward. Sit with your palms facing upwards. Listen to your breath. Feel the creation inside of you. Feel its warmth. Feel the movement. Feel your belly rising with each inhalation and falling with each exhalation.

Hold your breath for 3 seconds after the inhalation, then exhale and hold the breath out for 3 seconds, comfortably and without strain.

Breathe in with awareness, hold the breath and then hum the breath out, saying an inward OHM. Feel the vibrations on your mouth.

The quantity of breath is less important that the quality of the breath.

Practice your breathing everyday. Come back to it when you feel tired, anxious, nervous or fearful.

Your breath will help you deal with each stage of this journey with awareness and knowledge.

Biralasana (Cat / Cow)

This pose is brings awareness and flexibility to the entire spine. Be patient and slow with this practice and let your breath move you through.

Remember to drink water throughout your practice. You do not want to become overheated. Come onto all fours.

This is a very powerful stance for some women who have opted to give birth in this posture. With an inhalation look up and concave your back. Do not slump into your shoulders. Your tailbone comes up. Exhale slowly and arch the back up, feeling the skin on your back stretch. Tuck in your tailbone, pulling in the uterus. Bringing the head down. The chin goes towards the chest. Inhale slowly and look up, with awareness.

Listen to your breath and feel your body respond to the breath. Move naturally and do not strain.

Janu Sirsasana (Head beyond the knee pose)

This pose helps stretch the lower back and engages the hamstrings.

This is a seated pose. Sit wide legged on the ground. If this is uncomfortable, sit on a rolled blanket or a pillow. Bend one leg in, with the heel positioned in the pelvic area. Breath in, through the nose raising your torso higher and hinge your hips over the straight leg. Alternatively use a strap around the ball of the foot and hinge your body forward. Feel the stretch in the lower back and enjoy!

Remember, there is no perfect pose. You are doing a great job just by breathing!

Baddha Konasana (Cobbler's Pose)

This position helps to open the inner thighs and groin. Sit in this position when watching TV.

You could also lean against a wall for more support.

Sit on the floor. Sit on a pillow or rolled blanket to raise your torso and also help your feet come together and your knees drop to the floor. Tilt your pelvis forward. Pull your heels closer to the body. Breathe in, raising the torso from the pubic bone to the throat.

Hinge the forward holding onto the feet. Breathe into this pose reaching the knees to the ground. Try not to butterfly the legs but use breath to open and soften tight areas.

Upavista Konasana (Seated Wide Angle pose)

This pose engages the hamstring, stretches inner thighs and stretches the lower back.

From Cobbler's Pose, open the legs wide, about 90 degrees. Keep the kneecaps and the toes pointing upward.

Hold the right knee with your right hand and inhale the left arm up, reaching high through the rib cage. Relax your shoulders down your back. Exhale and hold this position for a couple of breaths. Inhale and lower your right side to your right knee opening the chest forward, not over.

The left shoulder is on the same plane as the right and not in the front of it. Your left arm comes around like a rainbow, looking up past the left arm. Hold this for a few breaths.

Now lower your torso towards the floor, taking hold of your big toe, or the ball of your foot. Hinge forward from the hip, elongating the back.

Walk the fingers from your right toe to the center of your semi circle and hinge forward. This can be modified. If this is uncomfortable and you are unable to come forward, remember to lift your chest and role the pelvis forward. You can also stay centered, sitting up, with both hands on the knees, inhaling the torso from the hips and feeling the stretch and opening of the inner thighs.

Repeat this movement on the left side, making the rainbow with the right arm.

Viparita Karani (Restorative Inversion)

This is a very comfortable and restorative pose. It relieves tired ankles, sore feet and varicose veins.

You could practice this pose everyday.

To come to this position, lay on your side with your buttocks up against the wall. Very gently, turn onto your back and raise your legs up onto the wall. Hold yourself in this position. Breathing in and out through your nose, slowly, appreciate the release of pressure from your feet. You could also place a pillow under your buttocks if this feels more comfortable. To go further into the wall, bend your knees bringing your feet together letting your knees fall open. You seem to be in a cobbler's pose against the wall. Gently push your knees close to the wall, breathing in and out opening up and feeling the sensation. Next, open the feet to push against the wall, creating a squat position.

This strengthens the pelvic wall and opens the cervix.

Squats against the wall or on the floor are both comforting to do during pregnancy. Many women choose this position to give birth in.

Blessings to you and your little one,

Namaste