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.

The Way to Breathe

YOGA BREATHING techniques, particularly during labour, provide relief. Correct breathing makes a world of difference because it helps every cell. Therefore a mother-to-be can master the techniques throughout pregnancy.

You must have seen a person who is very excited, breathing fast and one who is concentrating, breathing slowly. This gives an indication of a direct connection between one's mind and breathing. This fact can be utilized during childbirth.

One can learn the following practices throughout pregnancy, so that at the time of labour they become second nature.

Yogendra Pranayama I:

While standing, sitting, or lying down breathe in fully, slowly, rhythmically, without jerks, using the whole respiratory apparatus of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on the in-flowing life-giving air and the outgoing air. A feeling of serenity floods in. This technique can be used to great advantage to relax during labour. The gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic breathing or Yogendra Pranayama IV:

While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxing during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds or as comfortable. Do not use force or jerks while inhaling.

Recaka or Yogendra Pranayama V:

Throwing breath out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breathe out for double the count Again take in a breath and breathe out double the count This can be done whenever a contraction is felt in the first stage of labour, while the opening of the mouth of the uterus (the cervix) is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing:

At times taking in a breath from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining of breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is 'to let go. You are in a partnership with your baby to help him to emerge gracefully.

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• Breathing techniques