Some are of the opinion that 'a pregnant women have her glands engaged with the baby growing so is not good to interrupt this process doing a'sanas'. Shrii Shrii Anandamurtijii recommends certains asanas to cure some female diseases but warns women against indiscriminant practice of yoga during pregnancy and during menstruation periods. Therefore, a proper understanding is absolutely essential before one embarks on recommending yoga asanas for pregnant women. "During pregnancy, period of menses and with in one month from the date of delivery, the females will not practice asanas where there is restrictions of nostrils. No asanas should be practiced during pregnancy from the fifth month". Ofcourse , the Dhyanasana can be practiced at any stage."
Yoga postures (Asanas)
During pregnancy, not all yoga asanas be practised. Some yoga warm ups which have no restriction of breathing may be practiced in the initial months. They are selected according to the changes in the endocrine glands, the anatomy and physiology and also to the restrictions in the physical activities at different stages of pregnancy. If you discover that you are pregnant and are regularly doing asanas, it is often that you will not feel uncomfortable continuing with your practice. As you advance in your pregnancy stage you will have to modify your pose to accommodate the growing belly. Do not hold your breath while doing any of the asanas. Do all your asanas with deep breathing. Listen to your body, for example, pain or nausea or shortness of breath, go slow and modify a pose or stop. If at any time you begin to bleed, please stop practising and see your doctor or midwife immediately.For those who are new to asanas, go slow and listen to your body as your body needs to adjust to the changes in your body. For those who have medical complications such as high blood pressure, etc, first check with your doctor or midwife before starting with asanas. Start your asanas only when the body is ready.
They are no restrictions for some yoga postures such as:
• Cross-legged pose
• Lotus pose or half lotus pose
• Relaxation pose (shava’sana)
• Thunder pose (vajra’sana)
• Brave pose(viira’sana)
Most postures are to be modified to adjust to the changes in your body at different stages of pregnancy: Forward bending postures As your belly grew, you need to modify your postures. Pivot from your hips. Go only as far as your belly will allow. Stop at ninety degrees or spread your legs apart to modify the postures. Keep your back straight and your chest lengthened.
Inverted postures Some regular practitioners of asanas find no problem doing these postures during pregnancy. As long as it is comfortably held, you can continue doing the postures. However, you can modify it slight according to your comfortable angle. Most practitioners would stop before the last trimester as it gets harder to lift your lower back up. But there are also those who could do it until full-term.
Supine postures Listen to your body and use your common sense to know when to stop doing supine postures. If you feel lightheaded (symptom of lowing blood pressure), then you should get off your back or lie with an elevation on your upper back. As you near the end of pregnancy, you may feel more comfortable lying on your side during relaxation posture.
The common pregnancy poses practised can help relieve any discomfort in the areas of lower back, pelvis and hips and help facilitate during labour.
Cat pose Help you breathe more deeply and rhythmically during contractions and may relieve lower-back pressure.
Child’s pose Help pull the baby away from bladder and lower back area. Relieves any discomfort in that area.
Pelvic circles Helps baby descend during labour.
Squatting poses This range from simple squat to deep ones that helps facilitate labour by opening the pelvis and shortening the birth canal.
Yogic Dance “Kaoshikii” This special yogic dance was invented to support especially the health of women and served as an antidote to several disorders and has immense therapeutic values for women not only during her pregnancy. (see article under Yogic Dances)
Deep Relaxation
Deep relaxation (shavasana) is essential in between poses and at the end of each session of yoga postures. Shavasana should be performed at least ten seconds to one minute between each asanas and at least three minutes at the end of a session. As your belly grew it may be uncomfortable to be laying flat on your back, so you can elevate your upper back with pillows or blanket to suit your comfort. Some pregnant women prefer to lie on their side.
If you are able to lie comfortably for longer time, you can practise yoga-nidra a deep relaxation where it is done for 20 minutes or so and is systematically guided to induce complete physical, mental and emotional relaxation. You can be guided through recorded instructions. You are to keep awake and aware during the practice. You may repeat your is’t’a mantra during this time.
Breathing Techniques & Pranayama
Proper control of breathing can alleviate many diseases of modern humanity-heart disease, high and low blood pressure, asthma, and tuberculosis, among others. An increasingly popular natural method of childbirth, the La Maze method, teaches pregnant women deep breathing exercises similar to yogic breathing, to relieve the pain of childbirth. Breath control dissolves emotional tensions and relaxes the mind, and increases will power, concentration and self-control. And most importantly, it accelerates spiritual development, for it accumulates tremendous inner force which can then be used to elevate the mind and enable one to shape a consciousness of a high order.
Proper breathing During asanas, one should breathe through the nose. Breathe deeply and diaphragmatically, using the large diaphragm muscles to totally ventilate the lower lungs, and squeeze out all the stagnant air. The lungs should be expanded to their maximum, to absorb the greater amount of life-giving pra’n’a from the air.
Belly Breathing Sit erect on a pillow in a comfortable, cross-legged position, your hands on your lower belly. Close your eyes and breathe deeply through your nose, relax and focus on relaxing your pelvic-floor muscles. Calms you when contractions are not too intense.
Pranayama is a disciplined yogic breathing practice, in which breathing process is consciously regulated. But it is important to learn a under the guidance of a trained teacher only.
When done properly, the effects of Pran’a’ya’ma are great not only during pregnancy. It induces a feeling of well-being, tunes up the nervous system, and enhances the efficiency of the nervous system and there by brings relief from ailments like, insomnia, high blood pressure, breathlessness. It improves breathing capacity and also increases stamina and vitality. It helps greatly in promoting an easy delivery with minimum distress and fatigue during labour.
Meditation
The profound rest attained during meditation is partly due to the process of sense withdrawal which is essential part of meditation. Sitting motionlessly and silently with the hands and legs folded and the eyes closed, imagine yourself in a remote and peaceful environment. All your sensory and motor organs are “turned off” and the mind is completely withdrawn from the external environment. Breathes slowly and deeply to enter into a state of deep, mental tranquillity and concentrates on the peace within. This deep, rhythmic, diaphragmatic breathing stills the restless thoughts of the mind and generates such tremendous psychic energy that the mind is gradually stilled and calmed, and enters a state of serene awareness and inner happiness.
• You must learn the art of meditation under an experienced teacher.
• Practice meditation regularly and preferably at the same time every day. Early morning and after sunset are the best times for this.
• Sit with your spine straight and erect.
• Use your Nama Mantra or Is’t’a Mantra (the mantra is given if one learns from an Ananda Marga a’cha’rya). Auto-suggestion A mantra is that collection of sound that which when meditate upon leads you to liberation. The best auto-suggestion is your Is’t’a mantra. Auto means self. The Is’t’a mantra will be given to you when you learn from an a’cha’rya (meditation teacher). It is important to learn it from a trained teacher. If you don’t have any, simple use Baba Nam Kevalam (the divine name only). You can use your incantation at all times, always use your Is’t’a Mantra especially during labour. Ideate on the Supreme and the divine love.
Yoga facilitates you a peaceful delivery time, mentally you are focused and relaxed, and physically you are prepared, and spiritually you are connected. It offers the place to stay physically healthy, emotionally grounded, and spiritually uplifted during and beyond pregnancy.
For Pregnancy Timeline, please refer to: http://news.bbc.co.uk/go/em/fr/-/2/hi/health/4121411.stm