The changes your body goes through during pregnancy can be exhilarating to watch and a little anxiety-ridden as you bear the aches and pains associated with carrying your child, while getting used to the idea of preparing for labor and birth. There is something you can do to relax the anxiety and connect with your baby: yoga and mediation.
Many women find relief and relaxation through yoga and meditation, a unique combination of physical exercise and spiritual soothing that has been practiced for thousands of years. The word "yoga" is derived from the Sanskrit word "Yuj," which means to join, or unite. When originally developed in India, its purpose was to help an individual find his pure spirit, and to liberate him from suffering.
The physical benefits of yoga during pregnancy are derived from various stretches and poses. These exercises stretch and build the muscles you will need for the birth process, while helping to relieve some of the discomforts of pregnancy, such as sciatic pain in the back. Yoga breathing practices also stimulate circulation, helping to carry oxygen to the entire body and, importantly, to your baby. Yoga has become many women's ideal method for staying in shape during pregnancy, since it can keep your body limber and your muscles toned, and can help to improve circulation and balance with little impact on joints. It's also easy to resume after the baby is born. Many yoga classes today find ways to incorporate babies in the class, making it easier for you to get back into a fitness routine while having fun with your baby.
But it is the spiritual side of yoga, which promotes a peaceful union between the mind, body and soul, that can really help to rejuvenate you during pregnancy. The practice of meditation during yoga can help lower your pulse rate and blood pressure, reduce stress, and relax your muscles and mind. When your mind and body are at ease, you will find yourself more in tune with your baby and better able to establish a connection with her while she's in the womb.
The deep breathing and relaxation techniques that you learn from yoga, known as "ujjayi," can also help you prepare for the birth process – and even afterwards as you face the challenges of being a new mother.
Each pose in yoga aims to work with a different part of the body, soothing each area for the benefit of the whole. You should consult your doctor and yoga instructor before trying any pose or yoga technique, since your body is undergoing constant change during each stage of pregnancy.
Some common poses for prenatal yoga include:
The Cobbler's, or Baddha Konasan, pose helps to open the pelvis. It involves sitting straight against a wall with the soles of your feet touching each other, and then gently pressing your knees down and away from each other. You can stay in this position for as long as you're comfortable.
The Pelvic tilt or Cat-Cow helps to relieve back pain. Get on your hands and knees, arms shoulder-width apart and knees hip-width apart. Keep your arms straight without locking elbows, and tuck your buttocks under and round your back as you breathe in. Relax your back into a neutral position as you breathe out, and then repeat.
Squatting helps to relax and open the pelvis and strengthen the upper legs. Start by facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. While holding the back of the chair for support, contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down and find your balance. After taking a deep breath, exhale, and push into your legs to rise to a standing position.
