Yoga
for pregnant Women
oga
is a simple technique that toughens the body to tackle
new developments with maximum ease an
d
comfort, through nature's most inexpensive and easy
ways. Yoga, which means union of mind and body, makes
people look within themselves and understand the body
mechanism. A pregnant woman who does not know the
mechanics of labour will be tense and frightened during
the period, which only increases the pain. Yoga serves
as a preparatory technique for pregnant women. Here
are some tips for pre-natal (pregnancy) care:
1.
The general yogasanas can, if desired, be done only
for the first 2 months.
2.
Regul
ar
morning and evening walks are a must.
3.
'Pranayama' or breathing exercises should be done
twice a day so that there is complete expulsion of
carbon dioxide that will give way for fresh intake
of oxygen. In Pranayama, you first close one nostril
and strongly exhale from the other for about half
a minute. Then close the open nostril, exhale from
the other for 30 seconds and inhale from the same
for the same amount of time. Repeat this for about
5mins.
4.
Moderate exercises should necessarily be practiced
daily at any time of the day any number of times with
an aim to strengthen mainly the limbs, abdomen and
back. The asanas given below will exercise the internal
organs also:
- Vajrasana:
Sit with knees folded and place the hips on the
heels. Maintain a straight back. Relax the hands
on knees.
This asana is good for digestion especially at
a
time when the enlarged uterus reduces the space
in the intestine, which can make digestion difficult.
- Padmasana:
This is also called the Lotuspose. Sit straight-backed
with legs outstretched in front. Place the right
foot on the upper thigh (nearly touching the stomach)
and the left foot on the right thigh. Sit in this
position for about 3-5mins.
- Sukhasana:
This is a simple squat on the floor. This asana
not only straightens the back but is also an ideal
preventive against menstrual disorders in the
pre-pregnancy and post-delivery periods.
- Shavasana:
Also called the Corpse pose, you have to lie on
the back and spread the hands and legs like a
corpse. Keep the neck in a comfortable position.
Breathe normally and concentrate on each part
of your body starting from the toes upward.
Always end your exercising session with this asana
to relax the body. Relaxation means undoing tensed
muscles and therefore it is synonymous to reduction
of pain.
- Deep
or free breathing (in and out) at the rate of
5 breaths per minute also contributes to relaxation
as compared to the normal rate of 18-20 breaths
per minute.
Most of these exercises create freeness or loosen
the abdominal cavity and thus improve the movement
of the uterus. It is very important to remove
the stiffness of the uterus that occurs if it
rests only in one position. An enema is advised
once a week to make way for proper elimination
from the intestine. A mild oil massage on the
whole body or just the abdomen and a cold hipbath
improve circulation of blood.
The hipbath can be taken only till the first 6
months.
-
Avoid all hot treatments during pregnancy (hot
hip, body bath and hot drinks).
5.
On the diet front, spices, salts, sweets and fat should
be drastically reduced. Starchy foods in moderation
and plenty of fruits, vegetabl
es,
juices, curd, buttermilk and sprouts are ideal. It
is preferable to avoid foods that take a long time
to digest like non-vegetarian food and milk. Because
of the property of salts to retain water, it can lead
to high blood pressure and swelling of the feet. Minimum
intake of salt is recommended.
6.
In the first months, recurring nausea and vomiting
are normal physiological problems. This is because
of 'Abdominal Regurgitation' when the digestive system
moves up instead of the normal downward movement.
The only remedy is to take a glass of warm water to
provoke the vomit instead of suppressing it, and then
lie down in Shavasana breathing slowly. One might
stop eating at such a time but if an enema is taken,
it will give relief and regular meals can be continued.
Myths
-
Eat for two - It is simple logic that the gut
size reduces with the increasing size of the uterus.
Thus it is difficult for the system to digest
food for one, leave alone two.
-
Cold foods should not be taken after delivery
- Juices in fact should be taken after delivery.
-
Ghee should be had after delivery - A myth in
the northern states. It makes it even more difficult
to lose all that accumulated fat.
-
Less water should be had to avoid bloating and
the woman should remain at home - This is a common
myth in the south. The mother should be exposed
to fresh air instead.
-
Don't move or exert physically during pregnancy
- Movement, as mentioned above, is absolutely
necessary.
An
alternative to the normal delivery is Underwater Delivery
that has been tested in America and in India with
success. Here, the woman is neck deep in a tub of
water. Water improves circulation, increasing therefore
the pressure in the uterus to push out the baby. But
unless and until people are ready to experiment, this
system cannot be started in India.
It
is essential not to be tense at all, to be happy a
nd
relaxed. If all these tips are borne in mind and followed,
you can get set for a smooth and normal delivery.
NOTE:
Find out the reason for a Caesarian delivery if that
recommended to you and consult a naturopath before
you agree to it, because only 5% of all deliveries
are unnatural deliveries, while the ratio is vice-versa
these days for commercial reasons.
