Tuesday, September 05, 2006
Kripalu Center for Yoga and Health - KYTA Bulletin Highlights :
Kripalu Center for Yoga and Health - KYTA Bulletin Highlights :
Pregnancy is a wonderful time for a woman to start a yoga practice because she's already inwardly focused and in her body. For pregnant women, the gentle practice of Kripalu Yoga is ideal for becoming more aware of body and breath and learning relaxation techniques for pregnancy, labor, and delivery. However, teachers should be aware of certain precautions and contraindications. The following guidelines will help you provide a safe yoga experience for pregnant women.
* If a student becomes pregnant and wants to stay with your class rather than switching to a prenatal yoga class, you'll need to pay particular attention to her practice. Unless she's very familiar with yoga and with her body, she may push too hard or attempt postures that could be harmful.
* The risk of miscarriage is greatest in the first trimester of pregnancy. Most miscarriages are caused by genetic disorders, not the actions of the mother. However, your students should be under the care of a physician or midwife and if they experience spotting or cramping, they should let their practitioner know and stop all activity until told otherwise.
* Dirgha and ujjayi breath and nadi sodhana are fine to practice and are helpful for keeping the abdomen toned. The practice of dirgha breath may be more difficult because of the enlargement of the uterus and the rearrangement of other organs to accommodate it.
* Kapalabhati in both its forms is a precaution throughout the entire pregnancy—during the first trimester because the embryo is not firmly planted in the uterus and after that because it brings increased energy and heat to the abdominal region.
* Hot or vigorous yoga experiences are not recommended because of the danger of overheating.
* Contracting and releasing the perineum (kegels), as in core lift, is great for toning the pelvic floor and helpful in delivery and restoring muscle tone after the birth.
* Encourage sounding. Releasing the throat during labor can help to open the cervix. Chanting Om, the vowel sounds or another mantraâ€â€perhaps a lullabyâ€â€can help relax the throat.
* Belly-down postures are contraindicated after the first trimester. You can modify some of these postures by practicing them on hands and knees. When practicing backbends in this position, pay attention to how far the back sways with regard to the increased weight on the abdomen and the muscles of the back. Be aware that there is already quite a bit of stretching in the abdominal region and encourage your students to stay within their comfort zone.
* Postures practiced while lying on the back are contraindicated after the second trimester. In the supine position, the inferior vena cava, which runs down the right side of the back and returns blood to the heart, is compressed by the weight of the uterus. This is true whether or not the woman is uncomfortable in this position. For some women, lying on the back becomes uncomfortable well before the third trimester; encourage her to listen to her body. Modify Savasana by having your students lie on the left side with a pillow under the head and between the legs.
* Avoid constricting the belly in twists and forward bends. Many of these postures can be done by opening the legs wider.
* Pregnancy causes an increase in the amount of blood in the body and can lead to high blood pressure. Therefore, long holdings, especially in strenuous postures, inversions, or with the arms overhead can be a precaution.
* Toward the end of pregnancy, a woman's center of gravity changes rapidly. For balancing postures, have her stand near a wall or chair so support is available if needed. Working with balance in yoga class can help improve her balance during daily activities.
* Also toward the end of the pregnancy, hormones are released which loosen the ligaments. At this stage, be very careful not to overstretch, particularly in the pelvic area. Postures such as Warrior I and Pigeon should be practiced with care and entered only partway. Pigeon should be practiced with the heel underneath the buttock so the knee does not turn out to the side.
* For students who experience leg cramps, particularly at night, recommend stretching the calf muscles before bed. For a student who is confined to bed, suggest ankle exercises, dirgha pranayama and sounding.
* Most of all, encourage your students to attune to the child in class and in their lives and to revel in this time of growth and joy. ¶ 11:16 PM
Pregnancy is a wonderful time for a woman to start a yoga practice because she's already inwardly focused and in her body. For pregnant women, the gentle practice of Kripalu Yoga is ideal for becoming more aware of body and breath and learning relaxation techniques for pregnancy, labor, and delivery. However, teachers should be aware of certain precautions and contraindications. The following guidelines will help you provide a safe yoga experience for pregnant women.
* If a student becomes pregnant and wants to stay with your class rather than switching to a prenatal yoga class, you'll need to pay particular attention to her practice. Unless she's very familiar with yoga and with her body, she may push too hard or attempt postures that could be harmful.
* The risk of miscarriage is greatest in the first trimester of pregnancy. Most miscarriages are caused by genetic disorders, not the actions of the mother. However, your students should be under the care of a physician or midwife and if they experience spotting or cramping, they should let their practitioner know and stop all activity until told otherwise.
* Dirgha and ujjayi breath and nadi sodhana are fine to practice and are helpful for keeping the abdomen toned. The practice of dirgha breath may be more difficult because of the enlargement of the uterus and the rearrangement of other organs to accommodate it.
* Kapalabhati in both its forms is a precaution throughout the entire pregnancy—during the first trimester because the embryo is not firmly planted in the uterus and after that because it brings increased energy and heat to the abdominal region.
* Hot or vigorous yoga experiences are not recommended because of the danger of overheating.
* Contracting and releasing the perineum (kegels), as in core lift, is great for toning the pelvic floor and helpful in delivery and restoring muscle tone after the birth.
* Encourage sounding. Releasing the throat during labor can help to open the cervix. Chanting Om, the vowel sounds or another mantraâ€â€perhaps a lullabyâ€â€can help relax the throat.
* Belly-down postures are contraindicated after the first trimester. You can modify some of these postures by practicing them on hands and knees. When practicing backbends in this position, pay attention to how far the back sways with regard to the increased weight on the abdomen and the muscles of the back. Be aware that there is already quite a bit of stretching in the abdominal region and encourage your students to stay within their comfort zone.
* Postures practiced while lying on the back are contraindicated after the second trimester. In the supine position, the inferior vena cava, which runs down the right side of the back and returns blood to the heart, is compressed by the weight of the uterus. This is true whether or not the woman is uncomfortable in this position. For some women, lying on the back becomes uncomfortable well before the third trimester; encourage her to listen to her body. Modify Savasana by having your students lie on the left side with a pillow under the head and between the legs.
* Avoid constricting the belly in twists and forward bends. Many of these postures can be done by opening the legs wider.
* Pregnancy causes an increase in the amount of blood in the body and can lead to high blood pressure. Therefore, long holdings, especially in strenuous postures, inversions, or with the arms overhead can be a precaution.
* Toward the end of pregnancy, a woman's center of gravity changes rapidly. For balancing postures, have her stand near a wall or chair so support is available if needed. Working with balance in yoga class can help improve her balance during daily activities.
* Also toward the end of the pregnancy, hormones are released which loosen the ligaments. At this stage, be very careful not to overstretch, particularly in the pelvic area. Postures such as Warrior I and Pigeon should be practiced with care and entered only partway. Pigeon should be practiced with the heel underneath the buttock so the knee does not turn out to the side.
* For students who experience leg cramps, particularly at night, recommend stretching the calf muscles before bed. For a student who is confined to bed, suggest ankle exercises, dirgha pranayama and sounding.
* Most of all, encourage your students to attune to the child in class and in their lives and to revel in this time of growth and joy. ¶ 11:16 PM
