Yoga during pregnancyThe process of the human being's formation starts in the fetal period, developing, for example, the sensorial sensitiveness that is the perception of the sound or of the light. The baby grows according to the quality of the first contacts with the mother. Through my working experience of prenatal prevention, I can state that first of all that pregnancy has to be accepted both on a physical and psychological level. This is, at any rate, the first step for living with awareness, calmly and happily one of the most beautiful and growing moment in a woman’s life.
A second step is made considering, from a psychological point of view, the natural fear that assails a primipara in particular. It has to be tackled on a field that she doesn’t know and this state of tension contrasts with the qualities required to maintain the health and the serenity necessary for a good course of the gestation.
The continuous changes both on a psychological and on a physical level are often the cause of diseases. On a physical level, for example, there could be bothersome diseases to the vertebral column: while the fetus grows up, the weight of the mother increases, obliging her to assume a different posture that changes the natural structure of the lumbar-sacral area and this is generally cause of suffering.
If the mother, in addition, didn’t get a serious training of the breathing before the pregnancy, she will soon have problems, because the diaphragm, while the fetus grows up, rises making the breathing more difficult.
So, here you have some yoga exercise you can do at home, I will explain them to you in these pages to help you coming through this moment, turning it in a period of psycho-physical wellness: the first easy exercise consists in staying “on all fours”, focus on the lumbar area of the vertebral column and let the movement springs just from this point. While you breathe slowly in (the movement has to last as long as the duration of the breathing) you arch your back, bring down the kidneys turning the head backward. When you breathe out, on the contrary, move the vertebras upward one-by-one and bring your chin as close as possible to the sternum.
The dynamic has to be repeated paying attention both to the movement of the vertebral column and to the breathing. The exercise, it’s easy to understand, unblocks and makes the vertebral column flexible and gives the opportunity to develop a complete breathing, active on the whole three areas: the abdominal, pectoral and collarbone ones. In the Yoga, this kind of breathing is called Viagra-pranayama or breathing of the tiger. It can be practiced by everyone and has no contraindications and during the whole pregnancy, giving many benefits. When you feel tired, anyway, lie on your side on the floor and rest. The side you choose has to be the one where the fetus should have the back.
While you lie down in this position you can practice the awareness of the body, helping the state of relaxation. At the same time keep the awareness of the breathing. Examine the flow and the drain of the air and promote the complete naturalness and freedom of expression in the respiratory act. In this way, we remove tensions and psychological obstacles that originate from sensitiveness.
After some minute of this last practice, you should sit down, cross your legs, start a meditation on the “orientated” breathing: breathe in slowly and deeply, thinking that the breath inhaled through the nostrils goes down the vertebral column to the solar plexus. Hold for some second (without strain) and at the same time visualize the energy, moved to the belly through the breath, going into the baby’s little body. Breathe out (always through the nostrils) thinking that the negativity leaves your body through the breathing out.
Finally, I point out that the most important thing before the childbirth is to live it yielding to that benefic force of the nature that is in the birth of your baby