A yoga sequence for expecting mums

More and more mothers-to-be are turning to prenatal yoga to help them through pregnancy and prepare the mind and body for childbirth. It’s one of the safest forms of exercise a pregnant woman can do,* it’s a wonderfully nurturing practice for you and your baby and, of course, it’s a great way to meet other expectant mothers in your local area.

Yoga means “union”, or “to join together”, and that union or bond between you and your child is probably the greatest you will ever experience. Yoga has been used for centuries as an aid to pregnancy and childbirth but only in recent years has it gained popularity in the West.

Yoga is for every woman, whatever her level of flexibility, and, in fact, many women find yoga for the first time when they are pregnant. It’s about learning to focus on yourself and about letting go. Postures can always be adapted to be more or less challenging depending on your flexibility, experience and stage of pregnancy.

Prenatal yoga works on mental and physical levels, creating a sense of peace and lightness in your mind and body. This inner peace is achieved by combining postures (asanas) and breathing practices (pranayama) with meditation and relaxation. Practising yoga encourages you to focus inward, to be in your body. During pregnancy it’s particularly important to be in tune with your body. With regular yoga practice you’ll find it easier to adopt a feeling of deep relaxation and calmness. You’ll also find it easier to let go of worries and take deep, full diaphragmatic breaths, increasing the oxygen supply to all your cells and, of course, providing oxygen-rich blood to your baby through the placenta. Yoga may also help you deal with the hormonal “emotional roller-coaster”. You should feel calmer and become more in tune with your body, your pregnancy and your baby.

Regular practice will really pay off during labour. This is a time when it’s important to “let go” and have faith in your body to birth your baby. The yoga breathing practices should help you deal with your contractions and direct your focus to your baby. Prenatal yoga, which also includes chanting to help release the throat, will help “open” the body, releasing the pelvic floor muscles and letting go of tension. Tension can cause the muscles to tighten and slow your labour, so yoga also has the potential to make your labour quicker and less painful.

During pregnancy, the hormone relaxin softens ligaments and muscles. This, combined with your ever-changing centre of gravity and your baby’s weight, can lead to poor posture, which in turn can cause muscular aches and pains. Regular yoga practice can help improve your posture and maintain your general levels of fitness, strength and stamina.

Pranayama helps calm the mind, ease tension and increase oxygen supply to both you and your baby. Some of the breathing practices have even been known to lower blood pressure and ease insomnia, which is a huge bonus if you’re constantly running to the toilet during the night. Asanas and pranayama can also help you cope with symptoms of pregnancy such as sciatica and heartburn. Certain asanas, such as squats, may even help your baby move into the correct position for birth while other asanas can ease labour pains.

Relaxation and meditation encourage you to feel centred and instil a sense of balance and peace. These practices help increase the release of oxytocin, a hormone that is soothing for the nervous system and will also help when your contractions begin.

Finally, yoga should help your body recover after childbirth and be able to cope with those demanding first months with a newborn.

Prenatal yoga classes

Different schools of yoga follow different philosophies. The prenatal yoga described here is based largely on hatha yoga with gentle, flowing asana sequences strongly linked to the breath. Some Dru yoga techniques, which are based on energy block release sequences and the heart chakra, can also be incorporated.

Generally, prenatal yoga classes begin with a few minutes of relaxation followed by some gentle limbering stretches (vinyasa), asanas, pelvic floor exercises known as mula bandha or Kegel exercises, pranayama, meditation and a deep relaxation (yoga nidra). The relaxation practices can also include visualisations to help you connect with your unborn baby, chanting and positive affirmations (sankalpa) to help you remain focused and optimistic about your pregnancy and labour.

Prenatal yoga classes tend to be very relaxing, so if you have good fitness levels and feel well, there’s no reason why you can’t begin attending classes as soon as you discover you are pregnant. Some teachers, however, prefer you to be in the second trimester or at least week 14 before you attend classes. If you’ve experienced any blood loss or spotting or have a history of miscarriage, it’s advisable to wait until you are in the second trimester. If you’re at all unsure, double-check with your midwife or obstetrician.

It’s always best to find a yoga class that is purely prenatal, as it will be designed specifically for pregnancy and is also a great way to meet other expectant mothers. If that’s not possible, you can attend a general class (just make sure you let the teacher know you are pregnant) or follow a routine at home.

Postures to practise at home

The following asanas are not designed to replace regular prenatal yoga classes but to enhance your general fitness and wellbeing throughout your pregnancy and labour and to help you cope with different symptoms. It’s advisable to attend a class first to learn how to practise these postures correctly. Warm up first and remember to relax before and after. Respect your body and never force yourself into a posture.

Postures for fatigue

According to the British Heart Foundation, there is an increased demand on the mother for oxygen during labour, and your blood pressure and heart rate will rise, putting more demands on your body. In the third trimester your heart rate will increase by up to 10 to 20 beats per minute. The trimesters have been described as “weary, cheery and teary”, respectively, so postures for fatigue are especially important during the first and third trimesters.

Relaxation and meditation
Begin with a short relaxation, either lying or sitting. Ensure your spine is straight and practise the yoga breath (deep diaphragmatic breathing). Breathe from the diaphragm to the outer ribs and sternum. Exhale and feel the breath flow out from the sternum to the outer ribs and diaphragm.

Pranayama: ujjayi pranayama
This is known as “the king of breath”. It reduces blood pressure, relieves insomnia and helps calm the mind. It also strengthens your lungs and diaphragm and provides your brain and your baby with greater oxygen. Partially contract the valve at the back of your throat and inhale and exhale through your nostrils so that you hear a slight hissing sound (like a baby snoring!) Practise for at least one minute.

Asana: ardha svanasana (half dog pose)
Stand about one metre from a wall with your feet parallel and a little more than hip-width apart. Bend forwards from your hips, keeping your legs straight, and place your hands on the wall at hip height. Your upper body and legs should form a right angle from the hips. Roll your upper arms and shoulders outwards, keeping your head and neck aligned with your spine. Ensure your weight is evenly distributed on your feet.

Additional benefits

• Releases and lengthens the hamstring muscles
• Releases tension from the pelvic floor
• Helps improve circulation
• Releases spinal tension

Postures for heartburn and sickness

Heartburn (also known as acid indigestion) is a burning sensation experienced from the sternum to the throat. In pregnant women it is caused by both hormonal and physical changes in the body. About three-quarters of all pregnant women have nausea (and sometimes vomiting) during the first trimester. Usually, morning sickness is worst in the morning and during the first trimester, however for some unlucky women it can last all day and through the entire pregnancy.

Asana: gomukhasana (cow head pose)
Sitting straight, raise your right arm and then bend your elbow so it points towards the ceiling and your hand drops between your shoulder blades. Take your left hand and reach behind you (your left elbow is pointing towards the floor) and try to clasp your hands. If your hands cannot reach, use a strap to “walk” them together. Look forwards and then repeat on the other side.

Additional benefits

• Relaxes and releases the shoulders
• Increases the capacity of the chest cavity and may help alleviate rib pain
• Improves breathing and posture
• Eases tension headaches

Postures for lower backache and sciatica

The hormone relaxin softens the ligaments, especially in the area between the pelvic bones, which can lead to lower back pain. Also, as your uterus becomes heavier and your centre of gravity changes, this can lead to poor posture and, in turn, backache.

Asana: marjarasana (cat pose)
On all fours, place your hands directly below your shoulders and your knees directly below your hips. Keep your lower legs parallel and your hands flat to the floor with fingers wide apart, middle fingers pointing forwards. Leading with the tail bone, exhale and bring the tail bone under, arching your back upwards and bringing your chin to your chest. Leading with the tail bone again, inhale as you dip your spine, keeping your shoulders back until your head looks up to the ceiling. Try to co-ordinate the movement with the breath and feel each vertebra one at a time. (If you have weak wrists make a fist with your hand.)

From the cat position try the following movements:

• Rocking cat — Place your hands slightly forwards in relation to your shoulders and rotate your body, chest towards your hands and then buttocks towards your heels. Repeat in the opposite direction. Inhale as you move forwards; exhale as you move back.
• Hippy cat — Rotate your hips and buttocks (imagine you have a marker pen between your buttocks and are drawing large circles on a wall behind you!) Allow your elbows to be soft.

Additional benefits

• Eases neck ache in addition to backache
• Beneficial for the digestive system
• Can ease labour pains

Postures for fluid retention

Swelling or puffiness usually occurs in the hands, feet and legs. It’s very common in pregnancy, particularly from around week 32 and during hot weather.

Asana: dandasana (straight rod pose)
Sit with your back against a wall, your spine perfectly straight. Your legs should be straight in front of you. Draw up your toes so your heels come off the floor and your leg muscles are engaged. Your arms should be by your sides and your fingers resting lightly on the floor. Hold for five breaths. Part your legs slightly and rotate your ankles in both directions, then bring your arms up in front of you at shoulder height and rotate your wrists.

Note: You may find symptoms of fluid retention ease if you raise your feet and legs against a wall and lie there for a few minutes at the end of the day. This may also ease varicose veins.

Postures for rib pain

Rib pain usually occurs in the final trimester when the top of your womb starts to push up on your ribs. This can be particularly sore when your baby kicks.

Asana: parighasana (gate pose)
Kneel on your left knee and take your right leg out to the side, hips facing forwards. Raise your left arm (taking care to keep the shoulder down, away from the ear) and then take it over your head while sliding your right hand down your right leg. Allow gravity to ease you into the stretch and ensure you are not leaning forwards or back. Aim to bring your right ear towards your right leg. Repeat and change sides.

Additional benefits

• This full lateral spinal movement gives the internal organs a gentle massage
• Helps increase the suppleness of the pelvic area
• Releases shoulder tension
• Encourages a full side stretch and leg stretch

Pranayama/asana: wave breath
Do not practise the wave breath if you are not able to lie comfortably on your back. Lie on your back with your knees bent, feet flat on the floor (hip-width apart) and arms by your sides (palms facing down). Inhale deeply and raise your arms over your head, placing them on the floor behind you. Exhale and gently bring your arms back to your sides. Repeat five times. Inhale and press down on your feet, gently raising your hips and pelvis. Exhale and bring your hips and pelvis to the floor, one vertebra at a time, until your tail bone is flat to the floor. Repeat five times and then combine arm and pelvic movements for another five rounds.

Contraindications

In prenatal hatha yoga the following postures and practices are not recommended:

• double leg lifts (strong abdominal work)
• extreme bends (side, back, twists et cetera)
• long breath retention
• inversions (for example shoulder stands) or postures where your head is below your hips
• squatting after week 34 if your baby is breech (presenting feet first)
• poses where you lie on your abdomen (for example, cobra).

Also, after about weeks 16-20, lie on your side (in the yogic sleeping pose) rather than your back for relaxation. When you lie on your back the weight of the uterus restricts blood supply and can make you feel dizzy and nauseated.

Resources

British Heart Foundation website: bhf.org.uk/

Integral Yoga Teachers Association (IYTA) teacher training manual

Jeannine Parvati Baker, Prenatal Yoga and Natural Birth

Theresa Jamieson, The Complete Book of Yoga & Meditation for Pregnancy

Jane Simons, Pregnant and in Perfect Shape

Rosalind Widdowson, Yoga for Pregnancy

* As with all physical activities during pregnancy, you need to check with your midwife or obstetrician before starting yoga.