HOLISTIC LIFESTYLE FOR PREGNANT LADIES
Lifestyle to prevent stress, nourish the baby and mother, to promote healthy and pleasant mental state, facilitate labour and good healthy progeny. Women are more likely to report having stress, and almost 50% of all women in the survey, compared to 39% of the men, reported that their stress had increased over the past 5 years. Stress also has unique effects on women. A recent NICHD study found that stress might reduce a woman’s chance of becoming pregnant.
The daily regimen techniques mentioned in Ayurveda like Abhyanga (body massage with oil), Shirobhyanga (Head massage with oil), Padabhyanga (Foot massage with oil), Kashaya (gargles) along with integrated yogic practices including preparatory joint movement exercises, Asanas, Pranayama and meditation form an ideal lifestyle module for pregnant lady. Further, avoidance of physical and mental stress help in physical and mental health promotion of pregnant lady and easy delivery in the future.
Abhyanga or oil massage
- Massage done by using oils
- It may be simple sesame oil, coconut oil, olive oil, mustard oil
- Medicated oil like Bala taila, Ksheerabala taila, Narayana taila, karpuradi taila etc.
- Postpones ageing, long life, cures pain, numbness, joint pains, arthritis etc. Vata problems, improves vision, complexion, relaxes body, brings proper sleep, strength
Foot massage
Benefits of foot massage
- Stiffness and pain in foot, roughness
- Cracking of feet, Numbness of foot
- Improves vision, pain in back
- Brings about relaxation, good sleep
Head massage
- Regular practice prevents headache, balding, greying of hair, hair fall
- It promotes hair growth with strong roots
- Sense organs remain healthy, enhances complexion, induces proper sleep
Gandusha (Gargling)
- Method: Gingelly oil/sesame oil is put inside the mouth and retained till mouth becomes full to maximum extent
- Benefits: Teeth become strong, good voice, face nourishes, tastes improve, prevents cracking of lips, decay of teeth, cures pain tinging sensation of teeth
Yogic practices during pregnancy
During pregnancy the hip openers should be done. They help to bring about elasticity in perineal muscles, thus facilitating easy labour. The hip openers include Asanas like Bhadrasana, Tittili Asanas, Trikonasana, Virabhadrasana I, Upavishthakonasana, Malasana. They can be practiced throughout pregnancy.
I Trimester
- Joint movement exercises: Ankle rotation, knee, hip, wrist, elbow, Shoulder rotation, Neck rotation
- Asana: Virabhadrasana I, Hastautthanasana, Tadasana, Katichakrasana, Trikonasana, Vajrasana, Padmasana, Badhrasana, Tittili asana, Malasana, Marjari asana, Malasana, Shavasana,
- Pranayama: Nadishodhana/Anuloma Viloma Pranayama, Bhramari Pranayama, Shitkari pranayama
- Dhyana: Omkara dhyana
II Trimester
The abdominal girth increases, so the postures should be practiced with caution or with modifications.
- Joint movement exercises: Ankle rotation, knee, hip, wrist, elbow, Shoulder rotation, Neck rotation
- Asanas: Virabhadrasana I, Hastautthanasana, Tadasana, Katichakrasana (with prop), Trikonasana (with prop), Vajrasana, Padmasana, Badhrasana, Tittili asana, Malasana, Marjari asana, Malasana, Matsya Kridasana,
- Pranayama: Nadishodhana/Anuloma Viloma Pranayama, Bhramari Pranayama, Shitkari pranayama
- Dhyana: Omkara dhyana
III trimester
The abdominal girth increases in the III trimester, so the asanas having sideward twist and bend should be better avoided or even if practiced it should be with the aid of props like brick, chair. If the practitioner feels any difficulty immediately it should be discontinued.
The standing postures should be practiced with the heels near to the wall. The postures should not be held for long duration. However, Pranayama, and Dhyana can be continued till the last day, without any problem.
- Joint movement exercises: Ankle rotation, knee, hip, wrist, elbow, Shoulder rotation, Neck rotation
- Asana: Virabhadrasana I, Hastautthanasana, Vajrasana, Badhrasana, Tittili asana, Malasana, Malasana, Matsya Kridasan,
- Pranayama: Nadishodhana/Anuloma Viloma Pranayama, Bhramari Pranayama, Shitkari pranayama
- Dhyana: Omkara dhyana
Meditation
Rejuvenation and nourishment during pregnancy
- Bala (Sida Cardifolia)
- Guduchi (Tinospora Cardifolia)
- Ashwagandha (Withania Somnifera)
- Yashtimadhu (Glycerrhiza glabra)
Avoiding the diet and lifestyle harming the foetus (Cha. Sha. 4/18 and Cha. Sha. 8/21)
Lifestyle- Physical factors
- तद्यथासर्वमतिगुरूष्णतीक्ष्णं दारुणाश्च चेष्टाः- Excessive, heavy, piercing, intense activities
- मदकराणि मद्यान्यभ्यवहरेन्न – Intoxicating and alcoholic substances
- यानमधिरोहेन्न – Riding over vehicles
- त्सर्वेन्द्रियप्रतिकूलांश्च भावान् दूरतः परिवर्जयेत् –Avoid factors contradictory to senses
- उत्कटविषमकठिनासनसेविन्या- Sitting in uncomfortable, uneven, hard seat regularly
- वातमूत्रपुरीषवेगानुपरुन्धत्या- With holding the natural urges of flatus, urine and faeces
- दारुणानुचितव्यायामसेविन्या- performing intense and inappropriate exercises
Lifestyle- Psychological factors
Diet
- स्तीक्ष्णोष्णातिमात्रसेविन्याः – Excessive intake of piercing and hot substances
- प्रमिताशनसेविन्या – Taking food in very less quantity
- मांसमश्नीयात् – Intake of flesh
Effects on the pregnancy
- गर्भो म्रियतेऽन्तः कुक्षेः, अकाले वा स्रंसते,शोषी वा भवति- results in death foetus or early onset of labour or under developed foetus.
Answer Keys
- Which of the following Asanas are known as hip openers
- Bhadrasana, Tittili Asana, Virabhadrasana, Malasana
- Vajrasana, Pavana muktasana, Padahastasna, Pashchimotthanasana
- Padotthasana, Ardhachakrasana, Gomukhasana
- All the above
- The following Asanas can be performed during 1st trimester of pregnancy
- Tadasana
- Katichakrasana
- Bhadrasana
- All
- …………… Pranayama is contra-indicated during pregnancy?
- Nadishodhana
- Bhramari
- Bhastrika
- Shitkari
- Identify the false statement
- Nadishodhana Pranayama should be practiced during entire period of pregnancy
- Yogasanas should be practiced with caution during pregnancy
- Kapalabhati cannot be done during pregnancy
- None of the above
- Choose the right statement
- Tittili Asana helps to bring about elasticity in perineal muscles
- During the 3rd trimester of pregnancy forward bending Asanas should be done compulsorily
- Kapalabhati should be practiced during pregnancy
- Bhujangasana is a hip opener
- Which of the drug can be advised during pregnancy for nourishment
- Chitraka (Plumbago zeylaica)
- Shatavari (Asparagus racimosa)
- Haritki (Terminalia chebula)
- Langali (Gloriosa superba)
- Following rejuvenator should be administered during pregnancy
- Pippali Rasayana
- Yoashtimadhu
- Bhallataka Rasayana
- Haritaki
- Following are harmful for foetus as per Acharya Charaka
- Utkata Vishamasana
- Pramitashana
- Vegadharana
- All the above
- Following are advocated in Ayurveda for stress during pregnancy
- Abhyanga, Shirobhyanga, Sukhanidra
- Lekhana Basti
- Shatkarma
- Dantadhavana
- Following Yogic practices are indicated during III trimester of pregnancy
- Pashchimotthanasan
- Naukasana
- Marjari Asana
- Dhanurasana
Answer Keys
- a
- d
- c
- d
- a
- b
- b
- d
- a
- c
Links for further reading
- https://www.ijhsr.org/IJHSR_Vol.9_Issue.12_Dec2019/36.pdf (Clinical Understanding of Garbhini and Sootika Paricharya)
- http://www.ijaar.in/issue/images/upload/VOL_II_ISSUE_8_JUL___AUG_1036_1038.pdf (Role of Garbhini paricharya in sukha prasava a conceptual study)
- https://pubmed.ncbi.nlm.nih.gov/18396254/ (Yoga during pregnancy: effects on maternal comfort, labor pain and birth outcomes)
- https://www.ym-kdham.in/article.asp?issn=0044-0507;year=2018;volume=50;issue=2;spage=49;epage=52;aulast=Vasundhara (Immediate effect of Sukha Pranayama: A slow and deep breathing technique on maternal and fetal cardiovascular parameters)
- https://pubmed.ncbi.nlm.nih.gov/27152528/ (Yoga in Pregnancy)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424788/ (Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions)
- https://pubmed.ncbi.nlm.nih.gov/28173769/ (Effects of an antenatal mindfulness-based childbirth and parenting programme on the postpartum experiences of mothers: a qualitative interview study)
- https://pubmed.ncbi.nlm.nih.gov/27190795/ (Effect of Mindfulness Meditation on Perceived Stress Scores and Autonomic Function Tests of Pregnant Indian Women)
- https://pubmed.ncbi.nlm.nih.gov/30294083/ Knowledge and Skills of Ayurvedic and Homeopathic Practitioners to Provide Skilled Birth Attendance in India: An Observational Study
- https://pubmed.ncbi.nlm.nih.gov/25846841/ (Maternal lifestyle during pregnancy and child psychomotor development – Polish Mother and Child Cohort study)
