YOGA
IN PREGNANCY
Introduction
To bear a child is undeniably the ultimate dream of the majority
of women. It is an almost divine fulfilment that she hopes to
attain through this act of procreation. Fear and apprehensions
often cloud the mind, the moment pregnancy is confirmed. Will
I be able to take this responsibility? Will it be a male or
a female? will it be a healthy child? and so on. Child birth
is surely the greatest act performed by women. It can be a great
emotional experience. The physical and psychological aspects
can’t be separated. For most of women labour is a time
of apprehension of fear and agony. But with a proper antenatal
preparation the majority of women can have and labour that is
easy and painless or almost painless and she can actually enjoy
the labour and experience a sense of fulfilment.
In the years between the puberty and pregnancy the girl gathers
information from many sources : from her schoolmates, from her
elder sisters. She overhear the gossip about pregnancies and
births. She reads about the subject in news papers and magazines.
She watches television. The information is absorbed by her brain
and that conditions her mind. The information may be favorable,
description of happy and normal birth, but on the other hand
it may be of tragedies, of sickness in pregnancy, of a long
difficult labours, of still births and deaths and fetal abnormalities
and above all, of pain. The word 'labour' itself conveys an
impression of unpleasantness. It's a result of her experience
and environment during years before her pregnancy, during her
antenated period and even during her labour. Patient may be
conditioned favorably or unfavorably. If unfavorably, at the
contraction of the uterus result will be pain and difficulty.
If patient has a pain in labour then fear, apprehension and
tension appear which result in release of adrenalin, leading
to ischaemia and spasm of the uterus which results in more intense
pain, and ultimately prevent desired progress in a process of
labour. The end result is long and painful lobour. 'Accept life
as it is.' Put in your best efforts wherever it is possible
and then let your positive spirits overtake you. Yoga always
emphasizes this. It is the mind which makes or breaks a situation.
The essence of harmoniously handling a glorious pregnancy lies
in the ability to gain complete control over the mind, then
the body follows willingly.
During last few decades, the research in yoga has proved beyond
doubts, that yoga helps to prevent and cure many chronic ailments.
Yogic practices integrate the body, mind and spirit. They bring
harmony, develop a restful and positive attitude towards life.
This comprehensive programme of yogic practices designed for
pregnant women will help, them to have correct posture flexibility
of spine improve their breathing capacity, to manage stress.
It helps to build immunity, inner strength, improve control
over body and emotions. In short it is the best preventive and
curative therapy for many ailments that can occur during pregnancy.
It will also ensure the baby's healthy growth.
The
course comprises of -
1) ASANAS
2) PRANAYAMA - Deep breathing exercises.
3) MEDITATION
4) YOGA NIDRA
Most
important
1) Patient must consult her obstetrician before starting yogic
practices.
2) Patient can start practices immediately after confirmation
of pregnancy. However obstetrician knows best about the patient.
As per his advise patient can start yoga practice at a later
date. But this postponement apply to practice of asanas only.
3) Patient can start other parts of practices immediately.
1) ASANAS :
Asanas are specific body poses designed to improve the awareness
and muscular flexibility. They also control and regulate breathing
process and open the energy channels, thus harmonizing the functioning
of body, breath and mind. While selecting asanas a special effort
is made to consider the prenominal changes in anatomy, physiology
and endocrine systems and the restrictions in physical activities
due to pregnancy.
Effects of asanas :
1. Performing asanas regularly will boost the confidence of
the patient
2. They make spine strong and flexible, ensures correct posture
and establish balance between sympathetic and parasympathetic
system.
3. Regular practice of asanas improves blood circulation, tones
up the muscles of spine, abdomen and pelvis which helps to support
the added weight of uterus
4. Prevents common ailments like backache, leg cramps, breathlessness,
oedema feet, etc.
5. Regular practice of asanas will hasten the post partum recovery.
2)
PRANAYAMA :
Pranayama is a deciplined yogic breathing practice, in which
breathing process in conciously regulated. But it is important
to learn a under expert guidance only.
Effects of Pranayama
1. It induces tranquility, relaxation and a feeling of well-being.
2. It tunes up the nervous system, improves emotional stability.
It also helps to eliminate anxiety, fears and phobias. Enhances
efficiency of C.N.S. and there by bring relief from ailments
like, insomnia, High blood pressure, breathlessness.
3. It improves breathing capacity and also increases stamina
and vitality.
4. Most important of all it helps greatly in promoting an easy
delivery with minimum distress and fatigue during labour.
3)
MEDITATION :
When you are no longer distracted by external stimuli and when
your mind is completely controlled and remain effortlessly at
one point, that is meditation. To develop such a one pointedness
of mind focus your attention on an objects like your own breath,
or a flower or a candle flame, or a mantra or any object that
can easily be focused upon. If attention gets diverted and it
will - do not get discouraged, gently bring your mind. back
to your chosen object. You will experience inner silence and
peace. Human beings have on in built ability to re-establish
physical and mental equilibrium through persistent meditation.
Regular practice of meditation will induce deep sense of rejuvenation
and relaxation. Pulse rate, Blood pressure and oxygen requirement
comes down. Mind becomes more relaxed and receptive and can
quickly pick up autosuggestions.
Guidelines For Meditation :
1. You must learn the art of meditation under an experienced
teacher.
2. Practice mediatation regularly and preferably at the same
time every day. (early morning is the best time for this)
3. Sit with your spine straight and erect.
4. A mantra like AUM, Soham, or a Gurumantra can be used as
an object of meditation. Its power lies in its vibrations when
uttered verbally or mentally.
5. Practice for about 8 to 10 minutes initially. You can extend
your time later on as per your need and capacity.
4)
YOGA – NIDRA :
Yoga-nidra is a systematic method of inducing complete physical,
mental and emotional relaxation. Usually practiced in Shavasana
or sitting position for 20 to 30 min Yoga teacher can guide
you through recorded instructions. Listen the instructions and
follow them mentally. It is important to remain awake and aware
during the practice. A very special feature of Yoga-nidra is
'Sankalpa' which means a 'resolve' The relaxed body and mind
are ideal soil for making a resolve. The 'Sankalpa' is affirmation
of a statement, short, positive, precise about what you want
to achieve. Your statement may be something like autosuggestion
They are easy to memorise and recite e.g.
''I am becoming happier, healthier and more relaxed.''
''I and my baby are experiencing immense joy happiness"
However these auto suggestions can be recited any time during
a day. Repeated recitation of auto suggestions, especially when,
your mind is relaxed sinks easily into subconcious mind and
direct the concious mind to transform the positive thought into
reality. Best time to repeat autosuggestion is in the morning
or at bed time when body and mind are relaxed and receptive.
Regular practice of Yoga-nidra helps to create the most favorable
conditions for fetal growth and development.
TIPS
TO HELP LABOUR PROCESS
1. Have a family member for emotional support.
2. Yogic postures like marjarasana, Namaskarasana, Sulabh utkatasana
fascilitate labour.
3. Keep Yogic breathing, Mukha dhauti is a very effective breathing
pattern to release tensions and soften the process of labour.
This can be practiced 5/6 times.
The intensity of pain varies from person to person. The more
apprehensive and exitable person, the more is the feeling of
pain. If person takes a philosophical and relaxed attitude saying,
''OK, this pain is inevitable, but it is temporary and I can
cope up with it.'' With yoga practice and meditation the intensity
of pain reduces considerably. Yogic practices during pregnancy
prepares the mind and body and take the person to a higher level
of mind control.
Following Auto suggestions are repeated at the time of labour.
'Something wonderful is going to happen today'
'I am on a way to experiencing a happy motherhood'
'The power of my mind and body are helping my baby come into
this beautiful world.'
'I am fully aware and relaxed.'
POSTNATEL
ASANAS
Start with Leg raising exercises from 5 th day
Hastha padangusthasana
Konasana
Hastapadasana
Parvatasana
Paschimottanasana
Sarvangasana
Halasana, Shalabhasana
Makarasana
- DR. U. S. DHONDYE (M.D., D.G.O.)
