Bindu 23 - engelsk 7.p65 - Scandinavian Yoga and Meditation School

woman’s body; moreover the blood
supply to the child is increased. This
includes, for instance, standing on all
fours, standing up with the upper part of
the body hanging down and in
Shoulderstand and Headstand (you are
actually able to do much more than you
may think is possible during pregnancy).
There is another group of exercises,
attitudes and locks (Mudra and
Bandha), where you gain a good contact
with your pelvic floor and train its
muscles. Here you contract the anus, the
sexual organs and the perineum -
separately and simultaneously - hold the
tension for a while and then let go again.
This is repeated very slowly and in a
concentrated manner several times. It has
both a relaxing and strengthening effect
on the area of the pelvic floor and is
good for haemorrhoids. However, the
attitudes and locks do not only work
physically, they also remove psychic
tensions, for example headaches and
depressions. These exercises are not only
beneficial for pregnant women, they are
also used as preparation for relaxation
and meditation in other classes.
Many pregnant women discover that it
becomes more difficult for them to
breathe through the nose. The hormonal
changes affect the mucous membranes in
the nose. This can be remedied with nose
cleansing. With a special pot you pour
lukewarm salt water through the nose, so
it runs in through one nostril and out of
the other, and vice versa. It has a
refreshing effect and keeps the mucous
membranes of the nose clean and in
balance, so that the breathing is not
impeded, and it also prevents colds. (See
also Bindu no. 3).
You can help your child by
using your breath
The breathing exercises provide more
oxygen and energy, both to the mother
and the child. When I was pregnant, I
experienced how these exercises gave me
more tranquillity and concentration in
my daily life, throughout the pregnancy.
One of the most harmonious and fast
working breathing exercises is the
Psychic Breathing. The breathing is
“stretched”, i.e. made even and deep; and
the breath is retained for a short while,
both after inhalation and exhalation. This
breathing technique is undertaken by
making a soft, whispering sound in the
bottom of the throat, which sounds like a
child in deep sleep (see Bindu no. 4, The
Source of Energy). It has been proven
that the Psychic Breathing activates the
parasympathetic nervous system, which
means that you calm down. It is a good
daily practise both for relaxation and for
gaining more energy.
During my birth the midwife commented
during a contraction: “Do go on with the
deep breathing. I can hear from the
child’s heart beat that it helps him,
specially during the contractions where
he is pressed”. So, I continued and
experienced how the Psychic Breathing
made it easier to relax - to such an extent
that the pain almost disappeared.
Thus, it is effective to use the Psychic
Breathing both between the contractions,
to make the most of the break, and also
during the contractions - in this way
“lifting yourself over and across the
pain”, as one women expressed it.
At a post-natal yoga course in Århus
there were two friends, who had both
benefited greatly from the Psychic
Breathing whilst giving birth. One had
used it throughout her whole birth - eight
hours in all - because it relieved the pain
so well. The other related: “I couldn’t
open more than a couple of centimetres.
The contractions didn’t really have an
effect, and I got more and more tense and
worried. The midwife believed my pelvic
floor was too tight, and that soon we
would have to prepare ourselves for a
caesarean. My husband suggested that
we did the Psychic Breathing that we had
Midwife Mila Pajovic from Århus
Maternity Ward is one of the midwives
who consistently recommends yoga to
the pregnant women. Why?
- The women become more supple and
mobile, and they profit from this
during the birth. Many of the yoga
poses are also very good to use during
labour. By becoming familiar with the
different poses, the woman feels more
clearly which ones will have the best
effect during the birth. They learn to
make use of the breath in different
ways so that the child gets more
oxygen, both during pregnancy and
the birth itself. Also some yoga poses
can turn the baby in the womb, if it is
lying in the wrong way.
Are you able to see or feel during the
birth, whether a woman has attended
yoga classes?
- Yes, usually they are better at coping
with the pain and using it in a positive
way. They are more secure, and they
are able to use the breath to influence
their own state. They are good at
relaxing, including when it hurts. With
the yoga techniques you get to know
your body, breath and yourself better.
What benefits do the pregnant women
tell you they have gained from their
yoga course?
- I mostly hear about practical and
tangible problems that yoga has
helped them to overcome, for example
pains in the back and the pelvis.
Frequently they mention that they no
longer have cramps in the legs, or feel
that their digestion is functioning
properly again. Even those with a very
big stomach can feel lightness in the
body. They find that giving themselves
time to practise yoga creates mental
well-being. For the two and a half
hours duration of a lesson, she can
take a break from all the everyday
chores. You wind down and enjoy
having only yourself and your baby to
take care of. q
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