Happy Mother’s Day to all moms’ everywhere and especially to those of you carrying a little Buddha in your belly! More than ever, women are turning to yoga to assist them through their pregnancy, delivery, and post partum times. While yoga is indeed for every body, there are certain rules of engagement for the expecting yogini.
Not All Classes are Created Equal
For starters, if you don’t already have a regular asana practice – get your ass to class. And not just any class! Find a prenatal class or at least a well-educated, qualified instructor for private sessions. There are some poses that will do more harm than good. You’ll learn things in a prenatal class that you’d never hear or learn in a regular class; such as how to adjust for your growing belly and how to modify poses both in the present moment as well as throughout your pregnancy. Plus, there’s something powerful and nurturing about being in a class full of other pregnant women; prenatal classes serve to connect that baby in your belly to your mind and build a community among women sharing experiences.
First Trimester
Many women experience morning sickness during the first few months and standing poses may help. Practicing Trikonasana (triangle pose) and Ardha Chandrasana (half moon pose) with your lower hand on a block and your back supported against a wall will serve to ground you and bring stability to your body. Be extra cautious during the entire pregnancy when it comes to twisting poses. Twists purify, cleanse and flush which is the last thing we want when we’re nurturing a little sentient being in our bellies. Take care to twist only through the shoulders and back if you’re twisting at all. Incorporate poses that will open the rib cage and abdomen – you’ll increase your comfort level and create more space for baby. Definitely you’ll want to work on chest and shoulder openers throughout the pregnancy which will make a HUGE difference once baby’s here and you’re nursing. If you have a history of miscarriage or have had difficulty getting pregnant, wait until after the third trimester when the pregnancy is firmly established and then focus on supported, restorative poses.
Second Trimester
By the fourth month, the little tot inside of you can hear your voice. If mantra and chanting isn’t part of your practice, there’s no time like the present to start! If you’re opposed to singing blessings to/for your little one in Sanskrit, delve into your archive of lullabies to soothe sweet pea with the vibration of your voice. Avoid poses that bring you flat onto your belly or flat on your back without support. Steer clear of twists, anything that contracts the abdominals or overstretches the belly, and frankly, any pose that doesn’t feel good. If inversions are part of your regular pre-preggo routine, you could continue but again, only as long as you’re comfortable – and I’d recommend using a wall just in case. Whether right-side-up or upside down, spread your legs to create space.
Third Trimester
By this time, most women are just trying to find some comfort. During these last few months, do what feels good! Ditch the inversions and go for restorative poses. Look for opportunities to communicate with your baby, get in touch with your body, and visualize a smooth and safe delivery. Just as the 8-limbed yoga practice takes us from the external to internal, from gross to subtle; the last few months of pregnancy are the ideal time for you to turn your focus inward. Oh yeah, and try to get as much rest as possible, you’ll need it.
Breathe!
Pranayama is an invaluable part of any yoga practice and doubly so for the yoga momma. Learn the techniques that soothe the nervous system such as ratio breath or alternate nostril breath. Don’t wait until the last month to learn how to breathe – begin immediately. You’re breathing for two now!
My good friend, Kristie Hale, is a dedicated yoga teacher and devoted mother. She teaches at The Canebrake every Thursday and Saturday and has for the past 3 years. Kristie already had a strong yoga practice when she discovered she was pregnant and so continued to hit the mat everyday during her pregnancy up ‘til the day before she delivered! She cites pranayama as providing enormous benefit, and also found her asana practice provided a reduction in headaches, less back pain, kept her blood pressure in check, and kept swelling down and energy levels up. But most importantly her awareness increased about what was going on in her body bringing with it a profound connection with the growing baby. Now he’s a little yogi too!
Let the nurturing commence – make the commitment to yourself and that little Bodhisattva Baby and here’s to many happy mothers’ days ahead!!
Lisa Bracken teaches at The Canebrake which she owns with her husband Sam. She also teaches at NSU in Tahlequah. She can be reached at Lisa@TheCanebrake.com.