(From Enlightened Practice Magazine's April/May Mother's Day edition, reprinted by permission of Robyn Lakini Skye, Editor in Chief )
Women are finding that the right kind of yoga makes everything about childbirth easier. “Women are always surprised by just how much our prenatal program helps them,” says Laura Pugliese, prenatal director at Umaa Tantra, the College of Tantric Yogas on South Beach.
“I’ve had women come in for their second pregnancy telling me, ‘My feet look normal now, but wait until the seventh month – I’ll look like Fred Flintstone!’ I tell them, ‘just attend classes three times a week, and watch out!’ The seventh month comes, and then the eighth, and they still look light and beautiful, their feet and legs are beautiful, and they have more energy, relaxation and focus than they did before the pregnancy.” “It’s not just any yoga class,” Pugliese warns.
Special prenatal classes taught by a qualified instructor are a must, and only after the ob-gyn gives his or her approval and any special recommendations to the mother-to-be. “Mom, her doctor, and the pre-natal instructor work together.” A standard yoga class contains exercises that may be great for a student who is not pregnant, but could hurt a mom-to-be and her baby. “Prenatal classes are very different – we emphasize special exercises for reproductive health, and for the over-all well being of mom and baby.”
“Women have been sold a bill of goods,” says Pugliese. “Pregnancy can be very enjoyable, and very active. The proper yogic exercises for your reproductive tract will keep you lithe and beautiful, minimize leg and back pain, swelling, sleeping problems, water retention, and the indigestion that so many women have come to believe is normal in pregnancy. Good pre-natal yoga increases the flow of blood and nutrition to the baby, while keeping mom feeling great.”
Because of the hormonal changes in the woman’s body during pregnancy, the joints become the most flexible they will ever be during adult life. “We help to open up and strengthen the hips. Add that to secret pelvic muscle exercises that are even stronger and deeper than normal ‘Kegel’ contractions, and deep, relaxing breathing patterns, and both birth and recovery become so much easier and shorter.”
“My clients’ ob-gyn’s are frequently surprised, and even grateful! An easy birth is less work for the obstetrician too! One of my students stopped in to show off her new baby two days after giving birth. A neighbor saw her and said, ‘Shouldn’t you be home in bed?’ She just laughed and replied, ‘I just delivered, I wasn’t sick!’”
Laura adds, “I’ve had women back in classes a week after birth (with their doctors’ permission, of course), looking and feeling great.” “They do a couple of months of post-natal classes and they’re stronger, leaner, and more radiant than a lot of female athletes I know. Their bodies bounce back quicker, and they’re back to the same dress size, they’re enjoying a great sex life, and they’re not running to the bathroom every two minutes.”
“It’s a common misconception that pre-natal prenatal classes have to be so slow and coddling that they’re boring for active moms who are used to swimming, running, tennis, or the gym. If the instructor knows what she’s doing, she can give you a good workout, safely strengthening your internal muscles, lower back, legs, arms, and abdomen… and making you more relaxed, flexible, and stress-free!”
Laura’s Prenatal Yoga Checklist— How to Find the Right Prenatal or Postnatal Class for You:
1. Get your Ob-Gyn’s recommendations about yoga and your individual pregnancy.
2. Browse the Internet, Enlightened Practice Magazine, and the Yellow Pages for local yoga schools with special prenatal classes in your area.
3. Talk to the prenatal/postnatal teacher, by phone or in person. Ask yourself if you feel comfortable with his or her personality, knowledge, and special qualifications.
4. A good teacher will ask you (a) which pregnancy this is, (b) how many months pregnant you are, (c) have you had any miscarriages or complications, (d) your doctor’s recommendations, and (e) what discomforts you are experiencing.
5. Don’t be afraid to ask your teacher for references—she should be happy to provide you with happy moms who have taken her program and are willing to brag about it!
6. If you want the full benefits of prenatal and postnatal yoga, find a class that meets several times a week, and attend often!
7. Find a class that allows you to relax, feel confident, and chat afterwards . . . you can learn a lot by talking with other yoga moms!
8. There are both gentle and more athletic prenatal classes – ask for your preference.
9. Enjoy your pregnancy and your class! |
Laura Pugliese teaches the Fertility, Pregnancy, Birth, and Rejuvenation classes at Umaa Tantra, The College of Tantric Yogas on South Miami Beach. Their web site is www.UmaaTantra.com. Article by Tao Semko, reprinted by permission of Enlightened Practice Magazine.
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