(Pre-Published in “Bharat Bichitra”, monthly magazine by High Commission of India, Dhaka)
“You are pregnant and practicing yoga???”, “how can you do yoga in pregnancy?”, “stop practicing yoga, now you are pregnant”, “Be careful while practicing yoga” etc., were the reactions of my family members, friends and well wishers when they came to know that I am pregnant. These reactions were quite natural.
As when you hear the word yoga mostly people think it’s just doing asanas, giving pain to the body by ways of body bending postures like headstand, shoulder-stand. One must know the very fact that Yoga is an eight fold path; it’s a lifestyle and not just asanas.
Besides misconception about yoga, the approach of looking towards pregnancy is also one of the major reasons that prevent most of the women from practicing yoga in pregnancy. No doubt one must be careful while experiencing the amazing phase of pregnancy. But please don’t think pregnancy as a disease, where you just eat and take rest. As per my own experiences I can vouch that practicing yoga before, after and in the pregnancy gives you lot’s of physical and mental strength to get ready for the journey of motherhood (pregnancy, labor, birth, taking care of the new born and yourself) and getting back in the shape to get comments like yummy mummy!!!
How prenatal yoga is a boon in Pregnancy?
Pregnancy makes a lot of changes in the body. As the baby grows inside the womb, more stamina, energy is needed to be able to carry the weight. Growing tummy puts pressure on the whole body. It changes the center of gravity that causes lower back muscles to over work and strain. Hormonal changes also plays vital role in making physical changes in the body. Yoga poses helps to strengthen legs, hips, back, lower back, arms, and shoulders. It helps to maintain the balance in the body. Circulation is enhanced within joints and muscles that results in decreased swelling and increased stamina.
Pregnancy hormones also make lots of changes in mind, emotions. Pranayam helps in emotional ups-downs and gives overall strength, needed relaxation to the mind. Proper inhaling and exhaling, deep breathing technique helps to reduce stress and anxiety at the time of labor. Through concentrating on the breathing pattern, doing postures according to breathing instructions one becomes aware of own breath. Awareness of breath is the beginning of the process of self awareness. Self awareness helps in becoming aware of what is going on within body and mind. It helps to connect with the baby as yoga practice asks us to slow down and become aware.
Few things to be considered before practicing yoga in pregnancy:
One must practice under trained instructor, proper guidance.
Consult your gynecologist and keep her/him informed about practice, postures you are doing.
If you have never practiced yoga before then go slowly. Start with the breathing technique. How and when to inhale and exhale. Learn how to do deep breathing and relax.
It is advised to not to practice asanas between 10 and 14 weeks of pregnancy as its crucial time for the growth of the baby.
Begin with a warm up. Stretching is a good way to warm up the body.
Keep your body hydrated. At the same time make sure to keep bladder empty before the practice session.
As the pregnancy develops one needs to do variations, changes in the postures. In the first trimester one can practice standing postures like virbhadrasana, vrikshasana as it strengthens legs, joints and improves balance.
Postures like cat pose, butterfly, squatting and breathing practices like ujjayi can be done throughout the pregnancy. In the second and third trimester focus should be on breathing and meditation. Avoid inversion poses like viparit karni and poses that put pressure on abdomen such as deep forward and back bends and deep twists. Avoid lying flat on back as to proper blood circulation to the uterus. Never hold the breath while practicing poses. Avoid pranayam types those ask to hold breath.
End up the practice with pranayam, relaxation, meditation or chanting to cool down.
Don’t try yoga where the room is heated.
Always listen to your body, use your common sense and go according to your own pace.
Yama, Niyama for happy pregnancy:
Walking and swimming are the best exercise that can be combined with yoga.
If you are standing for long time, especially in advanced stage of pregnancy, it may cause swelling of feet. To get relief elevate your feet. If you have sitting job, place a small stool to elevate your feet.
Diet plays important role in how you feel. Try to have fresh homemade food to avoid food poisoning and to ensure the quality food.
One must take dietary supplements like calcium, iron suggested by the doctor. Besides this, well balanced diet (proper amount of carbohydrates, proteins, fats, fiber, vitamins, minerals etc) is very essential. For much needed vitamins, minerals one should have 2-3 servings of fruits and vegetables daily. This will keep away constipation, a common complaint in pregnancy.
Pregnancy means you can eat lots of sweets that contains sugar, white flour and fats is a misconception. When you are pregnant you need to eat for two is another misconception. Actually, one just need to eat slightly more considering own appetite. It is not quantity but quality of food matters in pregnancy. So listen to your own body and eat wisely.
As pregnancy develops it is advised to eat small portions of food with certain time gaps. It’s easy to digest and keeps away gases.
Avoid spicy food as it causes acidity, heartburn- a common complaint in pregnancy.
Eat your dinner at least 2 hours before going to bed.
I feel women and men too shall consider pregnancy as an opportunity to understand, to refresh (that is learnt in the school) scientific knowledge about exercise and nutrition science, relationship between lifestyle, exercise and food habits. This will take you long way towards healthy life of you and your family.
“Samatvam yoga ucyate”, equanimity is yoga. This is how Lord Krishna describes yoga in Bhagavad Gita. It’s nothing but maintaining balance of mind and body in all phases of life. I strongly believe pregnancy is a phase where this equanimity of thoughts, actions in very much essential. This will lead to happy and enjoyable pregnancy which will give birth to a healthy, happy and bright child. It will be certainly a great contribution to the mankind and to the society.
Trupti Mehta Deshpande, Yoga practitioner and certified instructor.
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