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Yoga For Expectant Mother |
A mother is the benefactor of life and energy , so says our puranas and shastras. Which is why the place of “Mother” is held above God and she is revered as the giver of life, energy and sustenance. In India we hold the earth as a symbol of sustenance and a giver of life from whose womb all living being have been created, which is why she too is called as “Dharti Ma” or “Mother Earth”.Such is the importance of a mother that the period of expectation and child birth is considered a very pious duration for a woman when she has a life in her womb. The Mahabharata says that “When Abhimanyu (the son of Arjuna) was in his mother’s womb he had learnt the process of entering the Chakravyu, but he did not know how to come out of it as his mother had dozed off during the process of narration of this specific skill by Arjuna to his wife”Research has also proved that the connection between an unborn child nad a mother is so strong while in the womb itself that whatever the mother thinks or does is at some point reflected in the child’s thought at a later stage. It is therefore imperative that a mother take the onus of her unborn child in the true sense as it is upon her to give energy and strength to the tiny life in her by improving her body in terms of health, increasing her mental stamina and cleansing her soul.Yoga for centuries has been beneficial to an expectant mother in improving her body , mind and soul based on its principles and asanas.Benefits of Yoga for an Expectant Mother :£ Meditation and Pranayama help in improving mental stamina and strength. Pranayama specifically is a deep breathing and relaxation regime that helps relax the body and mind, and improve blood pressure levels.£ Pregnancy is associated with early pregnancy symptoms like nausea, cramps and swelling in body parts. Yoga reduces all these symptoms, improves flexibility in the body and reduces muscle tensions.£ Hormonal, emotional and physical changes during pregnancy result in altering mood swings for many mothers, herein practicing yoga asanas and meditation can ease physical discomfort and provide deep relaxation and calm reducing any levels of depression.£ Yoga has been found to be very effective in ensuring natural birth and reducing chances of C-section. The asanas provide strength to the pelvic muscles, reduce excessive weight gain and keep blood pressure levels under control which in turn reduces any major child birth risks associated with pre-eclampsia.£ Ultimately Yoga has been known to develop a deep level of bonding between mother and child while improving the confidence level of a mother in taking this responsibility and giving birth naturally to her child.Yoga Asanas
(There are various forms of Yoga Asanas but before performing any asana it is needed that you seek the advice of a trained Yoga Guru or Instructor. The yoga asanas given below are for general information and not to be practiced alone without any expert advice)
Yoga asanas during pregnancy improves flexibility of body muscles, while toning them and preparing the body for childbirth. The asanas reduce labour pain as they tone up the pelvic muscles and relieve tension around the cervix. They help in reducing excess weight gain, keeping the mother supple while increasing her stamina, flexibility and confidence to give birth.
In the first few months it is advisable to do simple asanas without allowing any form of tension in the abdomen region. As the months progress, the mother can adopts other forms of asanas that strengthen the pelvic muscles and cervix region.
During the first month of pregnancy, standing asanas are performed to give strength to the legs, improve circulation of blood, increase energy levels and reduce leg cramps. During the middle and final stages of pregnancy, performance of asanas can increase fatigue. Inversions should be avoided during pregnancy.
I. Meditation: Meditation for long has been associated with spiritual benefits that cleanses the soul and help strengthen mental powers. It has been regarded for centuries as a way to get past the everyday stresses of life in order to obtain tranquility, serenity, peace and a sense of calmness. While meditation has been practiced for most of history in Eastern civilization it has only become popular in the Western world in the last few years. Since the reawakening of meditation, many healthcare professionals have discovered numerous other benefits of meditation; many of which are related to improving your health. (MORE…)
II. Deep Breathing or Pranayama: This is a deep relaxation technique that associates yoga postures with deep breathing creating a positive mental frame for child birth reducing the stress and tension related to this process. It provides energy to mother and baby and helps gain mental strength to alleviate tension. (MORE..)
III. Yoga Exercises: There are various Yoga exercises to be performed during Pregnancy based on which stage a woman is currently at. We are giving below some basic exercises that shall help a woman with the process of pregnancy and child birth. For in-depth Yoga Exercises please refer our reference list below.
Utthasana
This asana is very effective in toning the spinal muscles, increasing strength of uterus muscles and knees. To do this asana, you need to stand erect first with your feet apart. Then bring the hands in front of you and clasp them together tightly while letting them hang in front of you. Slowly lower your body on your knees and squat lightly, do not overstrain yourself. Then with a deep breath slowly straighten your knees and return to erect position.
Hasta Uthasana
This asana is said to improve back problems associated with stiff muscles of the shoulder and upper back. Its process of inhaling and exhaling increases blood circulation, reduces blood pressure level to normal and improves flow of oxygen in the body.
Stand erect with feet together and arms on either side. Then slowly raise your arms and cross them above your head in an X shape. Inhale and slowly raise your body on the feet, and look upwards towards your arms while tilting the head backwards slightly. Now exhale and spread your arms straight on either side at the level of your shoulders. Again inhale and re-cross your arms over the head. As a last step, exhale and bring your hands downwards to rest on either side of your body while lowering your body from the raised level of the feet.
Vajrasana Dervived from the Sanskrit word “Vajra”, it means to be erect and feel like a thunderbolt. This Asana when performed accurately over a time period greatly benefits body strength and improves longevity of the human being. In this asana, sit on the ground in a kneeling position. Fold your legs inwards so that your knees, ankles and the toes touch the ground. Sit on the base of your heels and place your palms on the knees. Keep your body and spine erect. Then take a deep breath and pull your abdominal inside. Further expand your chest and exhale. Do the movement slowly and in a relaxed manner. Inhale and exhale slowly. While drawing the Abdominal region inwards and expanding the chest, focus the attention on these body parts. The way the muscles move must be felt. Relax before, during and after the yoga posture. Poorna Titli Asana
This is beneficial for reducing pain in the inner thighs while toning the pelvic muscles nad providing support to the cervix.
First sit on the floor with your legs outstretched, then slowly bring your feet inwards towards your body by bending the knees inside. Try and bring the feet as close to the body as possible with your feet pointing towards the cervix. Clasp the feet with both hands then move the knees up and down slowly while relaxing the taut inner thigh muscles. Repeat at least few times, then slowly stretch your legs and return to original posture.
Padmasana This is the most popular Yoga Asana. Also called the “Kamlasana”, it derives its name from the pose of the legs like a lotus. This asana reduces any form of abdominal diseases and is a vital asana for improving female reproductive system. It helps stabilize flow of vital fluids in the body while decreasing our heart rate and increasing blood flow. First sit on the ground with your legs tucked in towards your body. Then place the right foot on the left thigh and slowly place the left foot on trhe right thigh. Do not overstrain yourself at the first instance. Keep your body erect so that the knees touch the floor. Then place your hands either on the floor or the best way would be to place them on your knees with the thumb touching the index finger in a mudra. Then start breathing slowy while concentrating on focusing your thoughts and letting a sense of calm prevail inside you. With regular meditation you shall learn to concentrate thoroughly and improve your relaxation mode. Sidhasana This asana is said to cleanse your sole, drastically improve your memory powers and increase your concentration level. Very effective on improving the digestive system of the body.Sages with mastery in this asana could elevate themselves to higher levels and were said to establish connection with the inner self. In this you first bend the left leg and place your heel at the perineum or at the anus, then bend your right leg and place it on your left thigh in such a manner that your toe touches the pubic bone. Hands need to be in the earlier position or you can also rest your hands on the sole of your feet and body has to be absolutely erect. IV. REFERENCES:
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Planning a Baby |
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Expectant Mom |
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New Mom |