Pregnancy reads

First time pregnancy is a journey into the unknown.  These were some of my favorite, most useful books...

*Birthing From Within by Pam England [Encouraging book to prepare for a natural journey]  

*Skinny Bitch: Bun in the Oven 

*Ina May's Guide to Childbirth by Ina May Gaskin [a pioneer midwife, half of the book is natural birth stories from 'The Farm' down in Tennessee where she's based, the rest is great advice on all things regarding natural childbirth and pregnancy]

*Childbirth Without Fear by Dick-Read & Odent [very scholarly and hard to digest;  I recommend it for the parts that address the physiological process of birth and what occurs in the uterine musculature that causes sensations of pain; also quite interesting to better understand where all preconditioned fear comes from]

*Birth Without Violence by Leboyer [an outstanding book with great pictures that advocates a calm, natural transition from in utero to the outer world.  Complete book available online:  http://www.eco-action.org/dt/bwv1.html ]

*The Natural Pregnancy Book by Aviva Romm

*You:  Having a Baby by Dr. Oz [all-around reference guide to every major prenatal topic]

*Preparing for Birth with Yoga by Balaskas [for the beginner yogini or the more experienced practitioner in need of more modifications]

*Choosing Waterbirth by Lakshmi Bertram 

There are a few others (that a lovely doula friend SA recommends) that I didn't get to read, as they weren't available through my library system:  

Orgasmic Birth by Davis, Pascali, and Bonaro

Gentle Birth, Gentle Mothering by Sarah Buckley

After the Baby's Birth by Robin Lim

FILM:  The Business of Being Born [outstanding documentary done by Ricki Lake that explores natural birth, water birth, and having a doula present]

And, to prepare for what’s coming... I recommend: 

*The Womanly Art of Breastfeeding by La Leche League International

*The Vaccine Book and The Baby Book by Dr. Sears  (the Sears family has a complete library of books that are probably all pretty good)

yoga during pregnancy

“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.