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Yoga during pregnancy The process of thehuman being’s formation starts in the fetal period,developing, for example, the sensorial sensitiveness that is theperception of the sound or of the light. The baby grows according tothe quality of the first contacts with the mother. Through my workingexperience of prenatal prevention, I can state that first of all thatpregnancy has to be accepted both on a physical and psychologicallevel. This is, at any rate, the first step for living with awareness,calmly and happily one of the most beautiful and growing moment in awoman’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 betackled on a field that she doesn’t know and this state oftension contrasts with the qualities required to maintain the healthand the serenity necessary for a good course of the gestation.
The continuous changes both on a psychological and on a physical levelare often the cause of diseases. On a physical level, for example,there could be bothersome diseases to the vertebral column: while thefetus grows up, the weight of the mother increases, obliging her toassume a different posture that changes the natural structure of thelumbar-sacral area and this is generally cause of suffering.
If the mother, in addition, didn’t get a serious training ofthebreathing before the pregnancy, she will soon have problems, becausethe diaphragm, while the fetus grows up, rises making the breathingmore difficult.
So, here you have some yoga exercise you can do at home, I will explainthem to you in these pages to help you coming through this moment,turning it in a period of psycho-physical wellness: the first easyexercise consists in staying “on all fours”, focuson thelumbar area of the vertebral column and let the movement springs justfrom this point. While you breathe slowly in (the movement has to lastas long as the duration of the breathing) you arch your back, bringdown the kidneys turning the head backward. When you breathe out, onthe contrary, move the vertebras upward one-by-one and bring your chinas close as possible to the sternum.
The dynamic has to be repeated paying attention both to the movement ofthe vertebral column and to the breathing. The exercise, it’seasy to understand, unblocks and makes the vertebral column flexibleand gives the opportunity to develop a complete breathing, active onthe whole three areas: the abdominal, pectoral and collarbone ones. Inthe Yoga, this kind of breathing is called Viagra-pranayama orbreathing of the tiger. It can be practiced by everyone and has nocontraindications 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 theback.
While you lie down in this position you can practice the awareness ofthe body, helping the state of relaxation. At the same time keep theawareness of the breathing. Examine the flow and the drain of the airand promote the complete naturalness and freedom of expression in therespiratory act. In this way, we remove tensions and psychologicalobstacles that originate from sensitiveness.
After some minute of this last practice, you should sit down, crossyour legs, start a meditation on the “orientated”breathing: breathe in slowly and deeply, thinking that the breathinhaled through the nostrils goes down the vertebral column to thesolar plexus. Hold for some second (without strain) and at the sametime visualize the energy, moved to the belly through the breath, goinginto the baby’s little body. Breathe out (always through thenostrils) thinking that the negativity leaves your body through thebreathing out.
Finally, I point out that the most important thing before thechildbirth is to live it yielding to that benefic force of the naturethat is in the birth of your baby
by Amadio Bianchi