Whatever happens during labour and delivery, even if complications arise, practising yoga throughout pregnancy is the best way to prepare for a speedy recovery and return to normal.
The exercises
INTRODUCTION
Choose a time of day when you have an hour to yourself – first thing in the morning or perhaps last thing at night. It is best not to eat a large meal beforehand.
You will need a carpeted space with one free wall, two pillows and a low stool or pile of large books.
The exercises are arranged in eight sequences which include six basic exercises to be practised daily (these are starred and labelled ‘Basic’ I–VI). The whole programme should take about 1½ hours to complete but you may devise your own personal programme concentrating on the basics and then adding others according to preference or need.
For best results, start doing these exercises as early in your pregnancy as possible – any time after the twelfth week, unless your doctor advises you that it is all right to start sooner. However, it is never too late to benefit.
Start off in any easy way, holding each position for as long as you are comfortable, gradually lengthening the time as you become familiar with the movements. Start with a few of the movements and gradually build up until you are able to go through the full programme. The first thing you may feel when you start is your own stiffness, so expect to spend two or three weeks getting to know the exercises. Gradually, as you loosen up, the movements will become pleasurable.
You will probably find that some of the movements fit comfortably into your daily habits, that there are some you can practise while watching TV, reading or talking to friends, and some you would like to concentrate on. All the exercises are perfectly safe for pregnancy and, once they are familiar to you, you may safely spend longer periods in each position. If any exercise is uncomfortable after you have tried it out for a while, then leave it out and concentrate on the others.
At first you will find that, following the instructions carefully, you can go up to a certain point and then you begin to feel the stretch. In each position, reach this point and stay with it, breathing deeply, until the stretching sensation eases. Gradually your range of movement will increase and your body will become more flexible and relaxed.
‘The exercises I had done during pregnancy were invaluable and made such a difference to the birth and after. I felt more confident and in control of my body and, as I write now, I realise what a benefit they have been in getting back to shape afterwards.’
A WORD OF WARNING:
Anyone can benefit from yoga, whether you have exercised before or not. However, if you have a chronic back problem or any complications in your pregnancy, such as a history of miscarriage or cervical stitch, then do check with your doctor first and follow the cautionary notes carefully.
Osteopathy is an ideal compliment to this sort of exercise and it is advisable to consult an osteopath who specialises in pregnancy if you have a back problem, pain in the sacro-illiac joints, tension headaches, sinusitis or any joint pain (see Useful Addresses).
Practising these exercises will help to relieve cramps in the calves, backache, varicose veins, haemorrhoids, high blood pressure, sleeplessness, tiredness, nausea and other common complaints of pregnancy, but do read the instructions carefully before you start each exercise.
Some women find that they are uncomfortable lying on their backs during pregnancy, particularly in the last month. This is because the weight of the heavy uterus presses on the large blood vessels in your abdomen which slows down your circulation and can cause dizziness. If this happens to you at any stage, then roll over onto your side, come up onto your hands and knees (all fours) and, in future, leave out any exercise which involves lying on your back. However, for most of us this is no problem and lying on the back for short periods, provided the knees are bent or the legs up, is very relaxing.
Similarly, some women find that the standing positions or forward bends should not be held for too long, while others enjoy holding them for a few minutes. At all times, let your body be your guide and stop to rest when you have had enough.
USEFUL TIPS
It is important for your well-being and that of your baby that you attend regular antenatal check-ups with your midwife, doctor, clinic or hospital, as well as doing these exercises.
During your pregnancy wear flat-heeled shoes and also use a low stool or a pile of books for squatting on, or sit on the floor cross-legged instead of on a chair whenever possible.
It is a good idea to get together with another friend who is pregnant, or perhaps a small group, and practise together. Some of the exercises include partner work; they are equally beneficial for men, in case your partner wishes to join you.
It can be very pleasant to follow your stretching session with a warm bath or shower, or perhaps a swim.
Exercise Sequence I
GETTING CENTRED
1 Basic Sitting
(Until you are familiar with this exercise it will help if someone reads the instructions aloud very slowly.)
Sit with your back supported by a wall.
Draw one foot in towards your body and then place the other comfortably in front of it or else sit cross-legged. Make sure your sacrum is right up against the wall.
Now close your eyes and release the back of your neck and shoulders by bringing your chin down a little, towards your chest. Focus your awareness on your breathing. Without altering your normal breathing rhythm, simply observe the breath for a few moments. As you breathe, become especially aware of the exhalations.
Feel the way your sitting bones contact the floor. With each exhalation, have a sense of dropping your pelvis downwards towards gravity, relaxing and releasing your knees, hips and legs towards the floor. Release your sacrum downwards so that all of your lower body is well ‘grounded’ and your back relaxed. Become aware of your spine, securely supported from the tailbone upwards, through the lower back, between your shoulders and up into the neck.
With each out-breath relax, release any tension in your eyes, your jaw, your neck and your shoulders, your belly and your pelvic floor. Place the palms of your hands gently on your lower belly, just above the pubic bone.
2 Breathing (Basic I)*
In the basic sitting position, with your awareness still focused on the breath, begin to pay special attention to the out-breath. Normally we breathe in and out through the nose but, for now, allow yourself to exhale very slowly through the mouth. When you reach the very end of the out-breath, pause for a moment or two. Then inhale through the nose to gently fill the empty space created by the exhalation.
Continue breathing like this for a few moments, keeping your body completely relaxed. Allow the breath to simply flow at its own pace. The exhalation should be approximately twice as long as the inhalation.
Continuing to breathe deeply, out through the mouth and in through the nose, bring your awareness down to the lower belly. See if you can feel the gentle movement of the belly with the breath. As you exhale, pressure in the abdomen decreases and your belly should move away from your hands towards your spine. Pause. Then as the breath comes in, pressure in the abdomen increases and your belly should expand towards your hands.
Continue breathing like this, feeling the belly withdraw away from your hands with each exhalation and expand gently towards your