Yoga 4 Pregnancy

This is truly a wonderful , yet anxious time for any woman. From the pregnancy test and the disorientation with the fact that you are actually having a baby, to your first doctors visit at the 8 week mark. I remember seeing the first ultra sound and crying!
It had only really hit me then! I was not entirely convinced until that point. It was only then, that I started taking better care of my body, eating right, breathing, and relaxing. I felt like a goddess. I was mother incarnate. It is truly an amazing journey for any woman to embark on.

I had been a yogi prior to my pregnancy for 8 years. I am a firm believer that Yoga is truly the way to heal, not only the body, but also the world! Yoga is the path to the mind, to the soul and now, the path to my baby and her health. Yoga during Pregnancy was the only way I could find my peace and center!
After consulting my health care provider about my decision to do yoga, I spoke with my Yoga instructor and asked which poses would be helpful to me and my pregnancy!
I took part in the class for the first trimester. Yoga helped calm my nausea. I did not have to modify any poses and remained strong and alert throughout. It was wonderful. I was having diarrhea and morning sickness at least twice a week, however, i tried to drink a lot of water and eat fresh fruit. This calmed my attacks. I also ate Vietnamese soup, pho. I could not hold down any chicken, beef, crackers or bread. I was also always tired. I took my prenatal and carried on with my yoga. I also walked about a mile every weekend!

According to the medical Advisory Board,

• pregnant women have to take in extra calories. You are making a baby and thus need the extra calories as your body is working at creating this other live.


• We have to wear comfortable clothing, non tight fitting clothing. I wore sweats and pregnancy pants my entire pregnancy! Luckily my job was very flexible with dress code.


• always warm up before any workout, whether yoga or walking. You do not want to shock your body with the sudden activity or the overheat!


• always drink plenty of water. One has to drink a lot of water anyway, this increases when you're pregnant. It keeps you hydrated and active. It also helps flush out any unwanted toxins and pregnant women tend to sweat more and expel water through their lungs.


• after the first trimester, try not to lay flat on your back. This puts pressure on the vena cava vein which allows for blood flow to the brain and uterus. You would experience dizziness, shortness of breath and nausea if you put any pressure! I try to lay on my side, or alternatively put a pillow under the hips or raise one side of the back. Place a pillow under the right buttock, this will allow free flow to the vena cava.


• Remember to keep moving by not staying in positions for too long,
  do not over do it, do not get overheated. your baby does not like too much heat. Slow down and listen to your body. This is the most important thing you can do, listen and move accordingly, even if it means stopping and resting!

Yoga practices Ujjayi breathing. This is a very relaxing breathing technique which is done through the nose. I practiced this in my car whilst driving and listening to music. My baby loved the music and the quiet time we had. She would kick constantly. Sit on a flat surface, in your car, or on a block or pillow or rolled up blanket, raised for comfort on the ground. Relax your shoulders , down and back. Your head is relaxed. There is no tension in your shoulders or neck. Close your eyes and breath in through your nose, slowly, counting to 5. When you feel like you have all your breath in on the five count, hold for 1, 2, 3, then slowly, release your breath, counting to five, through the nose, making the ocean sound with your throat, slowly. Hold for 1, 2, 3, then repeat. Some people struggle when they first do this exercise. I have instructed someone who broke out in a sweat. Remember to relax. This is easy. It is breathing. It is great for bringing focus and relaxation to the body and mind. We are so used to working and being busy all the time, that this can seem like a tough task, be patient and keep practising. In time, you will be doing this exercise to sleep. It will also help you relax when labor starts. So truly, practice the breathing. Try to hold your breath for 3 counts after the initial inhalation. breath out, hold for 3 counts and inhale, slowly. Smile whilst breathing! You're growing a baby!

Remember to consult your healthcare provider before attempting any poses workout!

Cobbler Pose or Baddha Konasana

This helps open the pelvis. Sit up straight or against a wall. I would sit on a pillow, or block with my legs crossed, or my heels touching. Gently press knees down and away, without forcing. Remember to do Ujjayi breathing! Drink tons of water.

Cat / Cow or Biralasana

Come onto your hands and knees. The hands are open, shoulder lenght apart, under the shoulders. The knees are hip distance apart. You pretend you're a table, perfectly aligned. Fingers are spread wide open with the wrist lines facing forward. Do not lock the elbows. Breathe in, tuck buttocks under and round the back, pulling belly gently to the ceiling. breath out, chest comes down, tailbone goes uphead goes up into Cow. Breathe in, tuck buttocks under, shoulders and back goes up to the ceiling, repeat. remamaber to keep breathing, and do the pose slowly.
This warms up and massages the back. It also helps to relieve pressure in the vaginal region. As the pregnancy progresses, the baby gets heavy and puts strain. This pose helps to relieve that strain.

Squatting

Relax shoulders and lower tailbone towards the floor as your sitting on an imaginary chair, deep breathe, exhale down into your chair, slowly. Inhale up to standing.
This pose opens the pelvis and strengthens the pelvic wall. The upper legs are engaged.

Warriors or Virabhadrasana

Warriors and preparation for them, are great to do in any trimester, however, I would recommend doing these with an instructor present.

Follow along with physical awareness. From CAT/COW where you're on all fours, push up the tailbone, lifting up the knees off the ground. maintaining the hands and feet on the ground, rooting them. Gently, walk the dog slowly, whilst breathing in and out through the nose. This will increase circulation in the hamstrings. 'Walking the dog' is pushing down on one heel, whilst bending the other knee, and then alternate. Release the neck by rotating it to release any tension, you may be holding in the shoulders. Breathe in slowly and out slowly. Now, very, very gently bend both knees, step the right heel to the middle, then place the heel in between the hands with the aid of the right hand. If this is uncomfortable at all, bend the back, left knee to the ground. If not, maintain a good lunge pose, breathing. This is a great hip opener. To come into Warrior 1, rotate the left heel perpendicular to the right. Rise up the torso. As your pregnancy progresses, your center of gravity shifts, so be careful when doing this. Try not to loose your balance. Bending the knees slightly, helps balance. Turn your hips to the front, bent knee. The right knee should be bent at a 90 dregree angle over your ankle. This will ward against injury. Maintain this 90 degree. The thigh muscle is engaged. Facing the direction of the bent knee, rise up the arms. Relaxing the shoulders down the back, whilst creating dynamic tension through the hands. You are in Warrior. Be proud. Feel the hips open and the sensation through the front knee. Turn the body longitudinal, opening the arms, extending out the sides. You are in Warrior 2. Creating dynamic tension through the arms. Pretend, the arms are being pulled by strings out the shoulders, however, relax the shoulders down the back. This releases any tension. Beautiful warrior momma! Looking out the front and then the back fingers, extending. Feeling the hips open wide through the front. The right thigh is still engaged. Remember to breath. No, with an inhalation, take the right arm up towards the sky, lifting, extending up through the ribs. Creating space for your baby and working your core muscles.The left arm goes down the left back thigh. Beautiful! Breathing, relaxing into the pose. The shouldders are still down and the right thigh is still engaged. Bend the left leg, and walk the legs together, creating circulation through the thighs and hips. Repeat this movement on the left side. Remembering to breathe. Rembering to smile and be proud. You are a warrior Mother!

Yoga relieves edema, or fluid retention, which is very common during pregnancy. Yoga takes pressure off your limbs and helps with blood and fluid circulation through out the body. It also help with cramping, which is very common in the last months.
Yoga has been proven to help with the position of the baby. With the help of a certified prenatal yoga instructor, one could help the baby find the correct position for delivery. Yoga strengthens and massages the abdomen while stimulating bowel action and appetite.
Yoga has been proven to raise the energy levels and also restore calm, relaxation and focus
Yoga helps reduce nausea, morning sickness, whilst doing pranayama.
Yoga focus's on relieving tension on the cervix and the birth canal. It helps to open the cervix, strenghtens the pelvic wall and aids with a quicker delivery.
Yoga has been known to remove stiffness whilst improving breathing capacity. Yoga helps with blood circulation thorugh the heart, helping the heart muscle pump better, thus improving circulation to the brain, body and uterus!

Postnatal benefits are immense. Yoga restores the abdomen and pelvic floor. Upper back tension is relieved as well as aiding chest and breast discomfort.
Yoga strengthens the core allowing for a faster pre-baby body. Yoga restores energy and helps maintain positive dispositon. Yoga breathing and meditation helps with focus and allowing. Yoga is appreciative!