Bend it for a better time, momma

Dr Monica Agarwal

Yoga is a physical, mental and spiritual practice that aims to heal the mind, body and the spirit. A regular practice of this ancient discipline can achieve a perfect harmony between the mind and body.

It has a holistic approach towards the individual and has many benefits at any stage of life. While yoga can be beneficial during the normal course and at any age, it can be really beneficial during pregnancy, which can be a little difficult time in some women's lives as it is a time with lot of mixed emotions and problems, both physically, mentally and spiritually. 

These are a few benefits of yoga during pregnancy:

Stress levels: However, smooth or uncomplicated your pregnancy may be, still a woman experiences stress during this period. Yoga’s breathing techniques can take away this stress. Mindful yoga, which combines poses with meditation, can bring about relief from emotional turmoil and even depression. It provides oxygen to the body, calms the mind and has a soothing effect on the baby.

Balance: Because of extreme hormonal changes in a woman’s body during pregnancy, her entire being is changed. Yoga and guided meditation can help in bringing back your physical and emotional balance. It teaches you to stay calm and handle each situation of life in a balanced manner.

Deep breathing: It provides relaxation. Your sleep and immunity gets better. You can prepare for vaginal delivery with deep breathing techniques. 

• Circulation in body is better.
• It is beneficial for the unborn child. It gets lots of oxygen. You also feel connected to the baby. 

Benefits: Simple asanas done regularly can improve the mom-to-be’s well-being in various ways. 

• Increased strength, flexibility and endurance 
• Improved posture 
• Relieve tension in lower back, hips, chest, neck and shoulders. As your lower abdominal and pelvic muscles gain strength, you can push better.
• Reduced nausea and vomiting 
• Reduced headache 
• Decreased risk of pre-term delivery and growth problems in baby 
• Good lung capacity 
• Reduced diabetes and hypertension in mothers 
• Takes care of mood swings, leg cramps, fatigue 
• Post-partum depression is less. It releases “feel good” hormones that create feeling of well being, happiness and fulfilment. With structured inhalation and exhalation you can let go of apprehension and get relaxation in a natural way. 
• Digestion becomes better. You get relieved of indigestion, constipation, gas and bloating 
• Increased chances of natural birth. Overall pregnancy is healthier. Your mind and body are better prepared for labour and delivery as you are able to breathe better and endure pain better. You develop a favourable mindset with positive and proactive approach. 

Post delivery: It helps you get back to shape easily. You can start yoga after six weeks and strengthen your body and pelvic muscles.

Precautions: It is a complete package that can burn calories, enhance flexibility, improve muscle strength and soothe mind. However, be careful and practice yoga only with a certified instructor. The session should last according to your stamina for 30-40 minutes and you should not push yourself. Only do simple asanas suitable for pregnant women. Any form of extreme temperature is not safe. Any asana which creates any pain or discomfort in body is not advisable.

The bottom line is that listen to your body while practicing yoga. Any good thing if not done correctly or if done too little or too much is harmful. 

— The writer is consultant obstetrics and gynaecology, Paras Bliss Hospital, Panchkula