Prenatal Yoga
Pregnancy is an exciting, joyous, fulfilling time in a woman’s life. At the same time, there can be moments (in addition to) of anxiety and stress; not to mention the surprising physical and emotional changes pregnant women experience! This being said, pregnancy creates a special need for physical and emotional well being. Yoga helps address those concerns beautifully!
Yoga means unity: unity of the body, mind, and spirit. Prenatal yoga creates the space for the pregnant woman to gently relax, release tensions and anxiety, strengthen essential muscles for pregnancy and childbirth, and attune to her body and rapidly growing baby within. Unity of mind, spirit, and body during pregnancy can help the expectant mother embrace her pregnancy, deepen the sense of joy, and generate a sense of inner peace, calm, and acceptance amidst the sea of change that is pregnancy and parenthood.
A prenatal yoga class may begin with a centering; followed by gentle pranayam (yogic breathwork); asanas (postures and posture flows); pelvic, abdominal, and vocal toning; and a final shavasana (relaxation).
Pregnancy places definite demands upon a woman’s body. Back strain, neck and shoulder tension, occasional swelling in the hands and feet, and sciatic-like discomforts are all common in pregnancy. Various asanas help to strengthen, stretch, and tone the body as it rapidly changes to accommodate the growing baby while preparing the body for childbirth. Asanas include mindful stretches and poses which open and release tensions in the muscles while building strength and endurance, balance, and concentration.
Pranayam (breathwork) centers and calms the mind while bringing fresh oxygen to the baby and mother’s body. Breathwork helps minimize stress and anxiety at any stage during pregnancy and childbirth. It is essential for relaxation, comfort, and confidence.
Pelvic and abdominal toning is often done in conjunction with pranayam and asanas to strengthen abdominal and pelvic floor muscles. Strong pelvic floor muscles can prevent prolapsed abdominal and pelvic organs (sagging down), while strong abdominals help to support the spine.
Vocal toning, the practice of vocalizing with the exhale, is a powerful tool for labor. Vocal toning brings the mother’s attention to her breath, helps her relax and soften her jaw and throat thereby relaxing her whole body. It is a wonderful practice to bring into labor as it can help the laboring woman to ride through her contractions with calm and focus while releasing anxiety. Women often say that the vocal toning, although awkward at first, was the most useful technique they used during the hard work of labor.
The practice of “conscious relaxation” can have a profound impact on the pregnant woman, helping her birth her baby with confidence, calm and courage. Relaxation releases the fear-tension-pain cycle which can prolong labor; helps their to focus, conserve energy, and work with the intensity of sensations.
Remaining present with sensations as they arise, a practice cultivated through yoga, helps the pregnant woman cope with the challenges of pregnancy and helps her to let go during childbirth. Pregnancy after all, is a profound letting go— letting go of your non-pregnant body, and accepting profound, wonderful changes. When a woman can breathe and relax through sensations brought on by deep stretches, she will be better prepared to breathe through contractions, to let go, and to be completely present during childbirth. Should medical intervention be a part of the birthing process, either out of choice or medical necessity, yoga can help women remain present with compassion, acceptance, and awareness during the birth of their baby.
Yoga can be a wonderful vehicle to health and wholeness in body, mind, and spirit. It is a safe, powerful way to get in touch with the body’s wisdom, and it teaches women to let go and trust their instincts and to listen to their body— necessary tools throughout pregnancy, childbirth, and parenthood.