As I have repeatedly mentioned the use of
Yoga Nidra for pregnant women earlier, you may be wondering
what it is and how does it help.
Yoga Nidra is a deeply transcendental
form of relaxation, somewhat like a lying down meditation
and is equivalent to any sitting meditation. If practiced
properly, it has the potential to remove tensions and
worries embedded deep in the mind.
The practice of Yoga Nidra yields
invaluable benefits during the entire pregnancy.
For instance, in the 1st trimester
- when you feel tired, physically as well as emotionally,
Yoga Nidra is really helpful. One hour of Yoga Nidra is said
to be equal to 4 hours of normal sleep, so one 30-minute
session a day will benefit you for more than just a few naps
or an extra hour of sleep.
In fact women who have a tendency for
miscarriage, spotting, nausea etc. can get the much needed
physical and mental relaxation by the practice of Yoga Nidra
several times a day.
In the 2nd trimester, when a first
time mother-to-be feels lots of new changes in her body, it
is important that you develop more of an "inside feel" for
your muscles and joints, breathing mechanisms, circulation,
womb, bones, bladder. All this can be achieved when you
detach from the distractions outside and start listening
more to your body. This again can be achieved by the
practice of Yoga Nidra. By the 2nd trimester, you may start
feeling uncomfortable lying on your back, so a sideways,
half sleeping position is best for this.
Matsya Kridasana (Flapping Fish Pose) can
be adopted for Yoga Nidra. This pose will be more stable as
the body weight presses you down.
The practice of Yoga Nidra continued till
the 3rd trimester will help the mother to be better
prepared, mentally, for the new baby.
Since, during the 3rd trimester,
birthing fears and unwanted thoughts may arise - Yoga Nidra
helps relax the mind and resolve the anxieties. Yoga Nidra
enables one to witness the anxieties as an unattached,
uninvolved observer as the mind becomes idle.
Physically, Yoga Nidra may help in cases
of mild oedema and cope with the increasing
tiredness of the last months of pregnancy. It enables
the mother to build a reservoir of energy, for the months
ahead when then baby comes. No athlete would wear themselves
out in the weeks before a big race. Two sessions a day of
Yoga Nidra are recommended.
Incorporation of Yoga Nidra in your daily
routine will make it easier to carry it on after the baby
is born. Postnatally, Yoga Nidra is of great help to get
relaxation and even cover up for all the sleepless nights
with the newborn baby. Also, it will help you manage stress
and postnatal depression - a hindrance to a good breast
milk's supply for the baby.
These then, are the benefits of Yoga
Nidra. Now let us see briefly how you can practice it. It is
better if you take the assistance of Yoga Nidra Cds or tapes
to guide you through the session.
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