YOGA IN PREGNANCY Yoga with its dictum of moderation and with its vision of a complete integrated human being has plenty to offer to a mother-to-be and a young mother.

Back into Shape:

THE HARD work of labour is now over and the much awaited gift is here! The first hour after delivery is said to be the most important for the mother. The uterus which had expanded many times its size has to contract back so that the bleeding is not excessive, dots of blood may be expelled frequently.

Puerperium is the period from the elimination of the placenta till six weeks. During these weeks women must take special care of themselves. While the uterus is returning to normal it eliminates the mucous membrane which surrounded the baby. Where the placenta was attached to the uterus there is a raw patch from which bleeding occurs.

This discharge is called lochia. During the first 4 to 5 days the discharge can be bright red like a normal menstrual flow, next 10 days it may turn to brown and will turn creamy white later on. This can continue for about six weeks.

The Indian custom of the young mother being asked to take care for a period of 40 days coincides with the time of re-establishment of menstruation when all organs including the uterus come back to their original size.

This is the period when great care should be taken to protect the mother and strict hygiene should be followed. It is a good idea for the mother, even while in the hospital, to start walking and do a few exercises. While walking the mother should wrap a soft cotton cloth around her abdomen to help support the abdomen. We do not recommend abdominal binders or elastic corsets as they do not allow muscles to regain their tonicity.

Right on the first day, it is very soothing to lie on the stomach in Makrasana.

While lying in bed the mother should stretch the toes away from her and then towards her, and then rotate the ankles and feet. Pranayama IV can be relaxing.

The legs can be gradually elevated one at a time and then brought down. The post-natal Asanas can gradually be introduced from the fifth day onwards, except in cases of a Ceasarian Section delivery. Heavy weights should not be carried until the 8th week as the pelvic floor and abdominal muscles still need to get strengthened. This is a period of lactation and care should be taken to have a balanced diet but do not eat foods which are very high in fat content.

This is the best time to lose weight but do not go on a drastic diet as the baby also needs adequate nutrition.

The lactating mother needs the following diet:

1. Breakfast could include:

(i)  Whole wheat or hand pounded rice preparations and cereals with jaggery.

(ii)  Milk with ginger powder.

(iii) 2 almonds, 2 figs, 2 dates and 9 raisins, washed and boiled with a little water (provides good vitamins and roughage for clear bowel movement).
A dish of wheat flour, khus khus (poppy seeds) and coconut with a little ghee and edible gum (gund). It is a delicious nutritive sweet dish.

2.  Lime juice, fruits or fruit juices; in between meals.

3.  Lunch should contain whole wheat products like chapatti, hand pounded rice, sprouts, fresh seasonal vegetables, raita or butter milk, dais and salad.

4.  After every big meal chew a mixture of roasted crisp variali (aniseed), black til (sesame seed), ajwain and suva. Keep this mixture in an airtight bottle. It helps in better digestion.

5.  At tea time have warm milk with jaggery. Avoid polished refined rice and maida (White flour) preparations. Eat fresh fruits in plenty.

6. Have a light dinner e.g. boiled vegetables, chapati, khichdi. Avoid oily dishes and fried stuff.

In Yoga, a balanced state of mind is always recommended.

During the puer-perium with the added changes—physical and emo¬tional—in the life of the mother it is important to have adequate rest and to avoid exhaustion. Mood swings can occur but she should try and return back to a joyous state by awakening positivity as she adorns the role of motherhood.