Nrithya Jagannathan
Senior Yoga Therapist
Krishnamacharya Yoga Mandiram
Chennai
T Krishnamacharya, legendary
yogi, was emphatic in his insistence that women have a special right to
practice yoga and further that ante-natal and post natal yoga practices are
essential for women. On the occasion of World Breast-feeding Week, let us try
to understand the importance of yoga practices for nursing mothers.
Women who have a normal delivery,
can usually commence simple practices of yoga focusing primarily on breathing,
soon after delivery, while post a C-section, it is normally recommended to wait
till healing is complete. Even in the case of those undergoing a Ceaserian,
gentle practices of breathing may be introduced after a few weeks of delivery.
The importance of breast feeding
the new born can never be over-emphasised. In this context, a well-planned
practice of yoga designed by a competent teacher, keeping in mind individual
requirements and considerations can go a long way in offering holistic support
to nursing mothers.
In the post-natal phase, most
women experience fatigue, which is aggravated further by erratic sleep
cycles. Short practices of mild asana-s
combined with pranayama can go a long way in improving the overall energy
levels. Sleep deprivation may also impair cognitive abilities, especially in
the early post-natal phase. This may manifest as mild to moderate lapses of
memory, lack of attention to simple tasks and so on. Practices of yoga can also
be designed to improve cognitive function and attention span, in such
situations.
Further, when the correct posture
for nursing is not adopted, back pain or strain is common, especially as the
back muscles tend to be lax post pregnancy. Again, in such cases, simple
stretches, mild forward bends and twists done to the individual’s capacity can
both reduce the strain felt and also progressively strengthen the back. This
post-natal back strengthening is an important aspect of regaining one’s health
and fitness after the multiple physical changes undergone through the
pregnancy. These movements can also be
adapted to focus on strengthening the arms, for the new mother has to hold her
baby for long durations, both for nursing and also to promote mother-child
bonding. Also, these practices can gradually be intensified to focus
specifically on weight reduction and toning the body post pregnancy, a factor
that is often of great concern to new mothers.
We also see that practices of
yoga in themselves trigger the relaxation response of the body. When the
relaxation levels are higher, the body’s immunity is also significantly higher.
This is another area in which yoga contributes, for both during and after
pregnancy, there is a lowering of the body’s immune response. Hence, susceptibility
to common infections is higher. Practices
of asana and pranayama contribute towards building immunity and also enhance
overall sense of wellbeing.
Generally, there is a strong
correlation between emotional status and hormone functions. This is especially
so of nursing mothers. Lactation is directly linked to the mother’s emotional
state. There are research studies that indicate that increased stress causes
decreased production of oxytocin, a key hormone for stimulating lactation. Anxiety,
worry and increased stress are proven inhibitors to lactation. Guided
relaxation practices, visualization and pranayama practices have the effect of
calming the mind, lowering anxiety and reducing stress.
Going further, post-partum
depression is also very common among nursing mothers for a variety of reasons.
While one direct reason is the decrease of pregnancy hormones and the sudden
surge of post-natal hormones, it is also evident that depression is further
aggravated by lack of emotional support from spouse and/or family, sense of
helplessness when confronted with managing a baby and the home, perception of
one’s own body image as no longer favourable or appealing, lack of adequate
sleep etc. Yoga based counseling methods along with practices that boost energy,
reduce anxiety, enhance relaxation and build confidence, can help a mother
effectively manage these emotional challenges of new motherhood. Such
interventions are essential especially in the present times, as untreated post-partum
depression can prove to be dangerous both for the individual and her family.
In conclusion, we see that
whether it is physically, physiologically, cognitively or emotionally, the
tools of yoga such as asana, pranayama, visualization and chanting can
contribute significantly to the overall quality of life of the nursing mother, offering
her an anchor during a critical phase in her life when she is experiencing a
number of new challenges.
At the bottom line, it is also
undeniable that the physical and mental health status of the mother has a
definitive and positive impact on the growth and health status of the infant.
Practices of yoga not only offer the new mother holistic multi-dimensional
support to facilitate a smooth transition from pregnancy into motherhood, indirectly
they impact the child’s health and happiness as well.
However, it is essential that practices of
yoga be designed by a competent and experienced trainer after a thorough
assessment of the individual and her needs, abilities, the time available for practice
and her personal situation. The inherent adaptability of the tools of yoga,
give us enormous scope for designing individual-centric practices that can make
the post-natal phase healthy, pleasant and memorable.
