Yoga: Yoga And Pregnancy

By Swami Sivamurti Saraswati

Pregnancy is a total experience. It is a time in a woman's life when it is of prime importance that the various dimensions of her being are in harmony. The regular practice of certain yoga exercises, meditation and breathing techniques ensures optimum health of her body and mind, and the unification of her physical, emotional and spiritual growth with that of the developing child.

Yoga postures, together with breathing and relaxation techniques , provide the mother-to-be with physical flexibility and suppleness. The breathing exercises not only aid relaxation and well-being, they also charge her body with vitality and extra energy for both herself and the child. Meditation techniques, if practised consistently, promote a serene outlook on life, which benefits the disposition of both the mother and the child, and help bring about a relaxed attitude towards the actual birth experience. The repetition of certain sounds settles the mind, and aids the brain development of the child.

The practice of yoga by both parents will enable them to become fitting hosts for the child. Indeed, the spiritual preparation of the parents is an important factor in the conception of every child, and moulds the consciousness and disposition of the foetus and the baby after the birth.

Ideally, yoga should be practised before conception to prepare the woman 's mind and body, but it can also be of great value during pregnancy for an expectant mother who is just commencing yoga. It will strengthen the muscles and make the body more supple, which will aid the delivery itself.

The parts of the body that yoga works on, in particular during pregnancy, are the stomach muscles, spine, back muscles and pelvis. Strength in the abdominal region will assist the carriage of the foetus and aid proper development. The muscles of the stomach and the abdomen are essential for pushing the child from the womb. A strong, supple spine is necessary for general flexibility and toning, and the healthy functioning of the nervous system. A resilient spine will prevent the shoulders dropping, which often occurs during pregnancy, owing to the extra weight the woman is carrying. The extra weight of the developing child also puts a great strain on the back muscles, and yoga postures help to strengthen this area. Lastly, but most importantly, special exercises in a squatting position help to make the pelvic area relaxed and flexible for the actual birth.

Deep yogic breathing is particularly useful , as the growth of the baby enlarges the uterus to such an extent that the diaphragm is pushed upwards. This can result in a shortness of breath. There are specific breathing exercises to help the mother-to-be with this condition.

In early pregnancy many women experience strong feelings of nausea , lethargy and loss of appetite. The intensity of this condition can be alleviated through shatkarmas, cleansing techniques for the body. They are also effective after the birth if the new mother experiences post-natal depression. These techniques help to balance the sympathetic and parasympathetic nervous systems, and harmonize the endocrine system, which eliminates the depression.

Yoga nidra, which is a progressive system of deep relaxation using visualisation techniques , is one of the most powerful practices to be used during pregnancy. Through visualisation the woman can imagine her child with a healthy body, a good character and a lively and creative disposition. These days it is possible to know the sex of the unborn child, and this data can assist the effectiveness of the visualisation. It is said that energy follows thought, and it is this principle that is behind the efficacy of visualisation. Our knowledge of DNA also makes it possible for the thought forms of the mother to change and enhance the DNA structure of the child. Positive affirmations are also used in yoga nidra and these can be utilised to assist the character formation of the child, as well as facilitating an easy and enjoyable birth experience for both the mother and the child.