Calm Mums and Blissful Babies
Becoming a mother is a wonderful natural change in a woman’s life. The body changes and hormones, emotions and relationships are undergoing huge transformations during this time. The mum-to-be can experience times of happiness and increased energy but at times staying positive and healthy can become a challenge.
The ancient tradition of Yoga has been used for centuries to support the mother-to-be, new mothers and babies to feel nurtured, empowered and balanced. Studies show that practising yoga may reduce anxiety and depression both during pregnancy and postpartum. This in turn can help the mother and baby to bond and strengthen her relationship with her partner and family. I have previously explored how the Ayurvedic tradition advices on benefits of massage and it might be worth having a look at again HERE.
Maternal comfort, better sleep, less stress and better birth weight for babies are some of the other benefits of practising yoga during pregnancy and after birth. One study shows that women practising yoga reported less physical pain and shorter first stage labour.
Many women’s first introduction to yoga is during pregnancy. Prenatal Yoga is thought of as a safe form of exercise and useful as birth preparation. Pregnancy Yoga differs from a “normal” yoga class as it aims to cater for the growing baby and prepare for birth. Have a look on my website where you can download a health form with advice on Yoga during pregnancy.
A Pregnancy Yoga class aim to create strength to carry your growing bump and awareness of breath. Yoga postures to suit a woman’s changing body mayease aches and pains, strengthen the pelvic floor muscles and make one comfortable with movement. Most women experience breathlessness and learning to use the full capacity of one’s lungs as well as stretching the intercostal muscles (the muscles between the ribs) may help. Breath awareness is also an excellent way to focus, calm down, meditate and an invaluable tool during labour and birth. You can read more about breathing on THIS previous blog post.
Birth is very instinctual and being aware of ones body and breath can support the mum-to-be to be comfortable in her body during pregnancy, labour and birth.
Pregnant women are generally advised to take it easy during the first trimester. So many changes are taking place as the fetus and placenta develops and if something does not grow favourable the woman’s body may decide to miscarry. If this is the case it usually happens by week 13. Although exercise is generally highly recommended throughout pregnancy most instructors will advice the mum-to-be to start her new exercise routine after her 12 week scan and getting the approval of her consultant.
Postpartum the yoga practice changes again. Traditionally new mothers have a 40 day relaxation and bonding period with their baby. A time of being cared for by relatives and friends and a time to heal. Next blog will look into when and how to start or restart your yoga practise after birth.
Anja’s Pregnancy Yoga classes aim to encourage women to create strength, flexibility and relaxation – physically, mentally and emotionally. In the journey to motherhood, pregnancy and postpartum, yoga can support a woman to listen to her body’s intelligence and during pregnancy connect with her baby. Classes in Streatham Hill on Tuesdays at 6.30pm. Vinyasa Flow Open level and Postnatal Yoga are also on the timetable.
For more information about yoga, ayurveda and pregnancy please visit my website www.yogaembodied.comand sign up for my newsletter HERE.
References
Vieten, Astin. Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood.Archives of women’s mental health. Volume 11, Number 1, 67-74,
Beddoe, Yang, Powell Kennedy, Weiss, Lee. The Effects of Mindfulness-Based Yoga During Pregnancy on Maternal Psychological and Physical Distress. Journal of Obstetric, Gynecologic, & Neonatal Nursing. Volume 38, Issue 3,pages 310–319, May/June 2009
Amy E. Beddoe. Effects of Mindful Yoga on Sleep in Pregnant Women. Biological Research for Nursing. March 24, 2010 vol. 11 no. 4 p363-370
Alyson Ross, Sue Thomas. The Health Benefits of Yoga and Exercise: A Review of Comparison Studies. The Journal of Alternative and Complementary Medicine. January 2010, 16(1): 3-12.
Chuntharapat, Petpichetchian, Hatthakit. Yoga during pregnancy: Effects on maternal comfort, labor pain and birth outcomes. Complementary therapies in clinical Practise. Volume 14, Issue 2, Pages 105-115 (May 2008).
April 6, 2012 This was first published on familiesonline.co.uk/yoga