Prenatal & Postnatal Yoga
Yoga is one of the most powerful tool when it comes to the journey to motherhood. It is a wonderful way to prepare a woman’s body for pregnancy. It not only makes one physically feel stretched and alive but also works on an emotional and mental level, making one feel more flexible, balanced and healthier.
The ebbs and flows of pregnancy are part of what makes the nine month journey so miraculous, and yet take a toll on an expectant mother physically, emotionally and mentally. It is not only the body that undergoes change dramatically, but also the mind that is constantly running.
What is prenatal yoga?
Prenatal yoga during pregnancy is a form of yoga that is designed to compliment the growing needs of a pregnant body during all three trimesters of Pregnancy. The focus is on asanas that keep one safe while practicing any stretches, breath work and movement. Prenatal classes predominantly focus on restorative and gentle practice but that does not mean that the prenatal sequence will not give the body a workout. The major benefit of practising prenatal yoga is that where one gets a chance to experience strong physical sensations in a safe place and practice not mentally running away from such sensations. It gives one a chance to practice being present in that moment and to relax through the intensity by way of breathwork and asanas controlled with breath, rather than tensing. With regular practice one can get use to such sensations for ease during the delivery process. This not only helps one minimize tensing against them but also allows ones body to relax and open more.
Are there any health benefits?
A pregnant women may go through numerous physiological concerns, therefore, it is important for every women to equip themselves with all the right tools during their pregnancy. In addition to the physiological challenges, an expectant mother may undergo several psychological concerns as well. According to study by the WHO, symptoms of depression affects around 10% of pregnant women globally, and this number swells to about 15.6% in developing and emerging countries. Therefore, given all the challenges associated with pregnancy, women may be advised to explore as many solutions and safeguards as they can, even before the start of the first trimester.
Prenatal yoga is extremely beneficial in this critical time and a well curated sequence of yogasana, can provide an expectant mother with a proactive and holistic approach to physical, emotional and mental wellness.
It has various benefits such as:
Strengthens the body and keeps one physically active: The benefits of prenatal yoga plans, are not only restricted to the period during pregnancy, but extended to labour/delivery as well. Without sufficient physical activity, an expectant mother can run the risk of developing a number of problems such as, excessive gestational weight gain, development of deep vein thrombosis, gestational diabetes, hypertension, etc. A carefully curated prenatal yoga sequence can help provide the expectant mothers with a safe and holistic way to build a steady exercise routine to aid better circulation throughout the body and maintain good cardiovascular health, lowering the risk of developing any of the aforementioned conditions and overall keep them physically active.
Stabilize ones mood and keeps one centered: Prenatal yoga helps reduce stress and manage the symptoms of anxiety and protects the expectant mother against prenatal depression. Further, prenatal yoga helps develop a deep awareness and connection with the body and the baby, keeping one centred during pregnancy.
Pranayamas and Breathwork to enhance physiological functions: The respiratory system of an expectant mother is an inadvertent casualty of pregnancy. Breathwork and Pranayamas will help in physiological changes such as strengthening of the lungs, steadying the heart rate, breathing becomes deep and rhythmic, and stress hormones such as adrenaline and cortisol dissipate.
Relief from common pregnancy-related complaints: Every expectant mother undergoes through some common pregnancy related discomforts/issues that occur repeatedly, such as nausea, lower back pain, insomnia, and even carpal tunnel syndrome. Therefore, regular prenatal yoga practice can help minimise these issues/discomforts during pregnancy.
Who can do Prenatal yoga?
Prenatal yoga, in general is good for anyone cleared by their doctor to exercise. It is a form of practice which is designed to address the unique needs of a pregnant body and is one of the safest and most effective forms of exercise that an expectant mother can practice.
Post Natal Yoga
Post delivery of the baby, a woman’s body and mind needs time to heal and rest. Postpartum yoga, also referred to as postnatal yoga, can very beneficial at this time as it focuses on recovery and restoration and can alleviate stress and depression after giving birth. A woman should start practicing as soon as her doctor nods a yes.
Some of the benefits of post natal yoga are:
Spinal strength and flexibility: The spine goes through a lot of stress and strain to accommodate the growing belly during the pregnancy. Post pregnancy, nursing, pushing a stroller and lifting a baby may deteriorate the posture and increase the slouch. Postnatal yoga helps one realign the spine, strengthen the joints and the muscles around the spine and improve the poor posture.
Boost in energy level: After the baby is born, all the attention is on the baby and her/his needs. With the sleepless nights, it is difficult to get proper sleep which leaves one tired and drained most of the time. By focusing on pranayamas and post natal yogasanas, one can boost their energy levels.
Postnatal depression: Postnatal depression is raging problem amongst new mothers. Neglecting oneself and being engrossed in taking care of the new born can take a toll on the mood and hormones. Asanas, meditation and breath works specifically curated for postnatal care can help one calm their mind, build self-confidence and manage depression and anxiety.
Strengthen pelvic and abdominal muscles: Pelvic floor muscles weaken and abdominal muscles sag after pregnancy. Asanas and pranayamas for abdomen and pelvic floor muscles in a carefully curated postnatal yoga sequence can help strengthen the both.
Who should practice?
Postnatal Yoga can be practice by all new mothers who had a normal delivery or a cesarean section delivery post confirmation by their doctor.