Striking a pose

PREGNANCY MAY be a joyful time in the lives of most women but it is also a time of stress, with hormones going into free fall and emotions swinging, often from one extreme to another.

For mums-to-be who have always worked out, the stress can be particularly challenging, which is why many of them turn to exercising through yoga, a discipline that’s not only good for calming the mind but also for adjusting to the physical demands of labour and birth.

Some precautions of course need to be taken in the stretches and for advice, there’s no one better than a certified prenatal yoga therapist. Bangkok ladies will find her in the person of Pitsamai Chutima at Lullaby Yoga. With her help, they’ll learn how to stay focused on the present moment, let go of worrying thoughts, breathe to slow down both mind and body, release muscle tension, and strengthen their hips and legs.

Pitsamai instructs our small class in the four important yoga poses for expecting mums: the breathing exercise, the pelvic rock, the squat and the kegel exercise. She tells us to avoid all reclining positions, which encourage the baby to flop onto its back, as well as core strength, back bend, and inversion poses that can pose danger to the pregnancy.

“Pregnant women can do yoga from 16 or 20 weeks up to about 37 weeks. Obviously, we are more careful as the uterus grows. But regular yoga exercise will assist in giving birth while making pregnancy a healthy and happy time,” she says.

“When you’re doing the breathing exercise, you inhale deeply through the nose and exhale slowly through the mouth. You can feel the movement of the belly and stomach. Pregnant women can sit in any comfortable position with loosely crossed legs and relax the muscles. This has a calming effect and promotes peace and serenity while reducing the blood pressure and heart rate. Deep breathing also gives more oxygen to the baby, making him or her more comfortable,” she explains.

Other poses associated with breathing exercises include the “Sideways Swing”, which tones and strengthens muscles along the sides of the body, aids digestion and increases flexibility of the spine and the clasping hands behind the back, which allows the chest to expand. Equally beneficial is the “Child Pose”, which helps open up the woman’s pelvis and strengthens the legs.

“The pelvic rock pose helps relieve a sore back by stretching the lower back muscles, strengthening the abdominal muscles and increasing suppleness along the spine. It also stimulates the digestive system, reduces constipation, realigns the uterus, and is a safe way to keep stomach muscles toned. Women should alternate between the dog and cat poses several times, inhaling and exhaling deeply all the time,” Pitsamai adds.

“The squat pose is one of the most natural positions for childbirth. It widens the pelvic opening, opens the hips and relaxes the perineal muscles. Gravity helps the baby move through the birth canal and gives baby a straight path. Women who practise the squatting exercise during pregnancy will really feel the benefits during labour,” she says.

 Other poses associated with the squat are the “warrior”, which strengthens the legs and arms, opens chest and shoulders, along with the side angled stretch and the standing shoulder stretch. The tree pose improves balance and concentration, though during pregnancy, it’s best to lean against the wall and place one leg below the knee. 

The butterfly pose helps open up the hips and inner thighs by removing tensions.

Pitsamai is particularly enthusiastic about the kegel exercises, which are excellent for toning the muscles in the pelvic area. “The simplest technique is to imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor. No one should be able to tell that you are doing kegel exercises. Just do them whenever you remember and aim for five sets (10 per set) daily,” she says.

Every yoga session should end with the lying side pose for relaxation.

Open for four years, Lullaby Spa and Lullaby Yoga, registered yoga school with Yoga Alliance in the United States, belong to Alisa Asavabhokhin, who also teaches yoga. She says that all the instructors as well as the therapists giving prenatal massage are certified to the highest international standard.

“Prenatal yoga practice is really all about relaxing during pregnancy and helping to make delivery easier. There is no rush and no fuss. Most pregnant woman often think that they cannot do exercise or movements during pregnancy, which is not true. This practice is actually support and strengthens mother and baby pre and post delivery. It also allows the mothers-to-be make friends and share their experiences. Here at Lullaby, safety come first,” Alisa says.

 

 

STRETCHING WITH BABY

>>Lullaby Yoga is on the first floor of the Life Centre Building on Sathorn Road and open daily from 10am to 10pm. 

>>Prenatal drop in class is Bt1,200.

>>Prenatal five class pass is Bt5,500 for 90 days.

>>Prenatal ten class pass is Bt10,000 for 180 days.

>>Prenatal massage is priced at Bt1,650 for 60 minutes. 

>>Find out more by calling (02) 677 7261-2 or visit www.Lullaby-Spa.com.