Congratulation Mom to be and I hope you are excited and at the same time a little nervous about what is ahead of you. In this article, I will introduce you to some aspects of Yoga and how it can benefit you during this beautiful phase of your life. Yoga is a wonderful tool that can be incorporated when you are pregnant. Yoga as we know is an ancient practice routine that is both scientific and spiritual. Patanjali in his magnum opus “Yogasutras” describes Yoga as ‘Chitha Vrithi Nirodha’ , which means Yoga is the cessation of the fluctuations of the mind.
Yoga is meant for all and especially in today’s times, when the distractions are many, the stress is huge and the mind constantly seeks gratification, Yoga can help us stay grounded, have a balanced life and provide the strength to deal with the varied challenges that comes our way. Some of the key benefits of the practice during pregnancy are improved flexibility, ability to deal with change and an increased sense of self awareness. This helps the pregnancy journey in becoming comfortable, smooth and enjoyable. The practice of Yoga also aids in the physical, physiological and psychological well being of the individual during this phase of transition. The pre- natal Asanas(body postures) aim at increasing blood circulation, thus providing relief from muscle stiffness, cramps and body pains. They also relieve swollen feet, bloating and other such discomforts that commonly occur during pregnancy. The floor exercises and other pelvic routines are to improve flexibility, which can provide some ease during child birth. Pranayama (breathing techniques) and Meditation are powerful tools to help you stay energized, keep the mind calm and relieve mental tension. This again has to be done under the guidance of a trained Yoga teacher. Avoid routines where you need to hold the breath for too long. Also listening and chanting Mantras can keep you get centered and create a feeling of positivity around you.
Now the very common question is whether it is safe to practice Yoga during pregnancy and if so, what can I practice. Some pointers before you get started are as follows. ? If you have been practicing Yoga regularly, you could continue your practice. However you need your doctor’s approval. Be sure to inform your Yoga instructor about your pregnancy. Certain Asanas which involve inversions and are more demanding on you physically can be avoided in the first trimester. If you have any complications in the initial phase you could wait till you get into the second trimester and then decide based on how you feel? If you are completely new to Yoga and this is your first time it is a great time to begin your journey now. However, it is recommended that you wait till you complete your first trimester and then start with some basic stretches and Pranayama. Please practice under the guidance of a certified Yoga teacher. Do not force the body beyond its capability. Remember, you are trying something new that your body is not accustomed to. So be patient with it and go as far as your body takes you in every posture. Also, do not over strain or get to a point of feeling short of breath. The whole purpose of the practice is to energize you, not to make you feel drained and exhausted? A 30 minute practice is ideal to begin with. If you have hunger pangs often, then have a small snack 10 to 15 mins before your practice. Some options could be soaked nuts, fresh fruit, wholegrain crackers or some fresh juice.? If your pregnancy is highly complicated and doctor has advised otherwise, please do not attempt any stretches. You could choose alternate ways like walking to stay active. Pregnancy is a wonderful phase in a women’s life. She provides for, nurtures and brings into the world a whole new life. It is the moment to celebrate, stay happy and connect with oneself. Now, decide and let us know if Yoga is your cup of tea?
Namaste!
Chitra Ganesh
Sukriti Yoga
