YOGA & PREGNANCY  
     
  For most women pregnancy is a time of happiness and self discovery. It is a privilege to be at the heart of the process of creation, responsible for the growth and development of a new human being. Pregnancy can however be a daunting experience for the first-time mother and it is here that Yoga can be of invaluable help. Whether you are pregnant for the first time, or beginning another pregnancy, this leaflet is designed to answer common questions and to offer advice on Yoga practice. Pregnancy is not a disease, but it can be a time when many ordinary bodily weaknesses can be exaggerated and the expectant mother may suffer from common ailments such as:  
     
  Backache.  Many women go through pregnancy with no experience of backache while others find it a real problem. The centre of gravity changes throughout pregnancy, altering balance and often leading to postural problems, which in turn can produce periods of unspecific muscle pain. The Lumbar and Sacral areas are particularly vulnerable as the spine begins to adopt the typical 'leaning-back' posture often associated with a heavy pregnancy. The larger the load. the more likely this is to happen, causing pressure on the lower vertebrae as the body weight moves back towards the heels. This effect, and the resultant backache, is often compounded by the position of the foetus compressing nerve centres from time to time. The gentle stretching movements and postures of Yoga coupled with Yoga breathing techniques can help to alleviate pressure and restore correct postural balance, creating a feeling of lightness and relieving discomfort. All postures (or Yoga asanas) are practised with care and many can be modified as the pregnancy progresses. They should however be learned and practised under the guidance of a reliable teacher and not learned from books or cassettes.  
     
  Blood-pressure and Digestive Conditions.  Many women are worried by raised blood-pressure during pregnancy, while others experience heartburn or indigestion. Once again Yoga can help. Although Hypertension (high blood-pressure) in pregnancy does require medical treatment, it is often simply the result of increased stress as the pressures of advancing motherhood and coping with existing children increase. Digestive problems often occur when food is eaten hurriedly and may not be helped by the sudden cravings for strange foods which are a common part of some pregnancies. Constipation can also become a problem at such times and is not helped by lack of exercise.  
     
 

The relaxation aspect of Yoga is well known and it is said that a fifteen minute period of properly undertaken Deep Relaxation can be equal to a full night of restful deep sleep in its restoration and curative effects. Blood-pressure conditions often respond well to the 'learned relaxation response' and most Yoga classes include Deep Relaxation instruction on a regular basis. The breathing techniques of Yoga also compliment the relaxing and balancing effects of Yogasanas, while the correct use of diaphragm*, intercostal and clavicular muscles produces a 'massaging' effect which is said to strengthen circulatory and respiratory systems and to improve digestion and elimination.

* During later pregnancy the diaphragm may be compressed by the foetus and breathing may become centred around the ribcage and chest.

  
     
  Morning (or evening) sickness. This occurs when the hormonal and physical changes of pregnancy accelerate and is often experienced between the second and fourth month of pregnancy. Most experienced mothers or grandmothers will be able to suggest tricks for minimising sickness [such as a cup of tea and slice of dry toast before getting out of bed) and avoidance of certain foods may also help. It is rarely necessary to prescribe medication and most doctors will only do so when absolutely necessary. Yoga can provide a more acceptable solution and students often find relief through the practice of postures like the Cat or Bridge when controlled breathing is combined with posture work. (Ask your teacher for ad-,ice). Modified U1jayi breathing [i.e. the full and rhythmic use of diaphragm* intercostal and clavicular muscles during slow, controlled breathing) without retention can also calm an upset stomach and restore equilibrium. Sitkari and Sitali are also often recommended to help combat sickness and'hot flushes'. (Consult your teacher for advice on practice).  
     
  Varicose veins. This is another unwelcome problem, although most of these unsightly veins tend to disappear once the pregnancy is over, The advice is generally to avoid sitting with the legs tightly crossed or folded for long periods during pregnancy. Discontinue kneeling and make use of hip pads when sitting in loose cross-legged positions (not Lotus postures). Periodically stretch the legs when meditating or practising Pranayama and rest with the legs raised whenever possible. (It is often useful to lie on the back with the legs against a wall - knees bent slightly and feet a hip-width apart on the wall for comfort - a good opportunity to relax and talk to your baby too!)  
     
  YOGA PRACTICE AND PREGNANCY  
  If you are new to Yoga and particularly if this is your first pregnancy, do consult your doctor and Yoga teacher before commencing study. Yoga techniques are very precise and can be dangerous when practised incorrectly or in advisedly. For the regular student who is also pregnant the following suggestions are offered, but it should be remembered that all women are different and pregnancy is a different experience for everyone. Always consult your teacher for advice commensurate with your own needs.  
     
  One to three months - practice as usual, being particularly aware of alterations to balance and control during this initial period. Explore Yoga techniques as you practice, taking particular note of those which produce a feeling of well-being and avoid those which leave a feeling of lethargy or tiredness. In the case of a first pregnancy, or when there is a history of early miscarriage, avoid very strenuous stretching or twisting techniques and concentrate on relaxation and balanced breathing exercises. Do not retain the breath if you are suffering from a blood-pressure or heart condition.  
     
  Three to six months - this is a time of noticeable change and you should be particularly aware of balance and control during mid-pregnancy. Practice balancing postures close to a wall or solid table for added support as necessary. Avoid deep stretching and strong twisting Yoga-asanas. You will probably find during this period that prone (or face-downward) positions need to be discontinued, although you can keep practising them as long as you are comfortable with them. Strategic placing of cushions, blocks, pads etc., can mean that backache relieving postures like The Locust and The Cobra can still be practised in a modified form (e.g. raise one leg only at a time) as long as no strain is experienced. Practice seated or standing forward bends with legs apart and concentrate on lengthening the spine and bending only slightly from the hips rather than on drawing the torso down to the legs. Avoid strong Pranayamas and cleansing breaths such as Uddiyana Bandha and Bhastrika/Kapalabhati, and concentrate instead on balancing and calming breaths. Begin to lengthen your deep relaxation periods from 10 to 30 minutes, using a cassette tape if you find this difficult to do alone. Make use of padding, chairs, blocks, etc., to alleviate discomfort and consult your teacher for advice on position and practice.  
     
  Six to nine months - this is the 'slowing-down' period when all that relaxing and breathing should be helping you to rest and feel more aware and self-confident. Spend time with your body and get into the habit of talking to your baby as you relax. Get to know each other before you meet face to face'. Concentrate on sitting and spine postures during this time, particularly those which help to strengthen the pelvic floor and improve hip flexibility. You will find that your hip area becomes increasingly supple as your pregnancy draws to its conclusion, but avoid over stretching tendons and ligaments as you practice. Those of you who have attended Ante-natal classed will be well supplied with information on labour and feel confident at the challenge before you. You may be surprised to find that many of the techniques you learn during these classes are closely related to familiar Yoga techniques and may indeed have been based upon them. The birth of a child is a major event in any family and a well advised and supported pregnancy will do much to make this one a happy and enriching experience. We wish you well.  
     
  The post-natal period - Although movements like gentle supine pelvic tilts and twists and bridge lifting may be resumed almost immediately after birth, it is best to consult your doctor as to which exercises to undertake first, and avoid resuming full Yogaasanas and Pranayamas until after the post-natal examination at six weeks. Ligaments naturally soften during pregnancy and it is wise to allow the pelvis and lower back areas to return to normal before resuming Hatha Yoga practice.  
     
  The British Wheel of Yoga