“Although such a commonplace, pregnancy is a
total experience, a special condition, a forceful example of the intimate
connection between body and mind.
It is a time when it is extremely important that the various dimensions
of a woman’s being are in harmony.
The practices of yoga promote optimum health of body and mind, unifying
a mother’s physical, emotional, and spiritual growth with that of her child.”
~
from Nawa Yogini Tantra by Swami Muktananda
It’s the miracle of new life, that last bit of true
solitude. Pregnancy is a period of great
transformation, a shift from ‘going it alone’ to dedicating all time and energy
to a new, precious little human.
Diet and exercise are obvious things to focus on, but one’s mental and
spiritual healths are just as important. It was yoga and meditation that helped me to accept
and roll with the changes that were occurring in my life. A Phoenix Rising Yoga Therapy session
during the sixth month was also extremely beneficial to those aspects of my
health. Rather than describe the
specific sequences of my prenatal practice, I’m writing this as encouragement
for women to continue and fully embrace the yogic lifestyle during
pregnancy.
For the first trimester,
my practice took minimal modifications.
When bothered by hunger in the mornings, I shortened the session. Nausea in the afternoons and evenings
was relieved with walks followed by yogasanas before dinner. Vaman dhouti during the third month was
welcomed relief of nausea during the subsequent afternoons. Regular pranayama
and weekly neti cleansing were still comfortable. Holding the hands in yoni mudra helped channel focus on the
growing being within, while sitting in padmasana
for OM chanting. I was especially blessed when the Om namah Shivaya mantra spontaneously entered my life one stressful
afternoon. I continued chanting
the mantra mornings and evenings.
Asana modifications must
begin as the belly expands. There
comes a time, with the bump, when asanas from the prone position are no longer
appropriate or comfortable. Some
advise discontinuing asanas from the supine position during the fourth
month. This is due to compression of
the aorta and vena cava that could lead to decreased oxygen and blood flow. I was able to practice (as well as
sleep on my back) after the fourth month.
I don’t remember when it became uncomfortable, but I listened and waited
for it. There is not one set week
when all pregnant women must stop a certain practice, but it is very important
to heed what the body tells you.
As for inversions, as long as you are in a nice state of health, I’d say
to continue listening to the body.
I discontinued sarvangasana
earlier, but was doing sirshasana
through the thirty-second week.
Beyond that, the prana of the uterus must be focused downward. This is important for optimal
positioning of the fetus. For me,
discontinuing inversions was vital in mentally preparing for the upcoming
journey of the shining, growing being... from the womb to the outer world.
Pregnancy is also a
wonderful opportunity to delve into study of the other limbs of yoga, beyond
asanas. The monthly meditation
group that I attended focused on different namas
& niyamas each session.
The meditations were nice reminders of the yogic approach to life. Pranayama
and shatkarma are two other ways of
integrating more yoga into life during pregnancy.
There is an abundance of
material available, from various schools and experts, advising pregnant women
which practices will be beneficial, and which should be avoided. I recommend consulting with one’s
regular instructor, reading publications by trusted experts, and most
importantly, listening to your gut feelings. Pregnancy is a time to be particularly mindful during asana
practice. By deeply tuning inward
throughout the journey of pregnancy, you will realize what you and the growing
fetus are in need of. Those needs
change from week to week. If you
listen closely, the pregnancy will be most enjoyable.
