BEFORE THE BIRTH

The practice of yoga during pregnancy brings about an increased awareness of your body and of the child growing within. The mother-to-be learns the benefits of good posture and a balance of stretching and relaxation.

This helps to produce a pregnancy and birth which is a positive, natural experience and one where the woman feels she has some kind of control.

The yoga postures are gentle and are in no way harmful to mother or child if practised correctly under the guidance of an experienced instructor. The focus is on toning up the muscles and opening up the pelvic area, ensuring proper blood circulation and adequate room for the movement of the child. With regular practice the uterine muscles strengthen and are able to function much more efficiently during labour.

The yoga postures are also beneficial in the early stages of pregnancy when morning sickness, dullness and weakness of body may occur. Other pregnancy related conditions such as swelling or numbness in the feet, swollen veins and varicose veins, backache, constipation, variation in blood pressure, headache, dizziness are all relieved by the practice of yoga.

Relaxation is also very important. It will bring an increased awareness of yourself and your baby on a deeper level and help you to cope with the emotional fluctuations common in pregnancy. The mother-to-be finds a new sense of harmony within herself. By the practice of breathing the woman learns to remain calm and relaxed during contractions at birth. This state of calm is important to maintain during labour so that the body remains soft and open. If the woman is filled with fear and tension, the body tightens and delays the child from emerging. Her positive, relaxed attitude assists the movement of birth by allowing the child to emerge from within the least resistance.

AFTER THE BIRTH

After the delivery it is important firstly for the mother to rest and adjust to the baby and all the changes in her life. If the mother has practised yoga before the birth she will find she will regain her shape and tone a lot quicker. There are gentle exercises she can commence straight away to tone up the pelvic floor and abdominal muscles.

Other exercises are needed for the shoulders and upper back area which come under a lot of pressure and strain with the constant feeding and carrying of baby. Here again, attention to posture becomes vitally important.

As the mother regains her strength and energy levels there are gentle postures which can be introduced after a few weeks. The breathing and relaxation should be done as much as possible to help the mother relax and cope with the many extra demands placed upon her.

After approximately 6 weeks she may recommence regular yoga practice, except in cases of caesarean delivery, where it is advisable to give the body longer to heal.