Holistic Week — PAM: Pregnancy Awareness Month

Visiting Author

The month of May is Pregnancy Awareness Month (PAM) celebrating the finest eco-system: Gestation. PAM, in its 3^rd year, offers empowering knowledge through information, “how-to” ideas, and inspiration to make healthy changes in the lives of pregnant women, their families, and their children.

In honor of PAM and its four key healthy lifestyle initiatives: education, exercise, nutrition & wellness, and nurture, Greenista Guest Blogger, Tatyanna Wrights of Haute Mama offers three ways to ensure you consciously take care of yourself.

Prenatal Acupuncture

A common misconception about Acupuncture is that it is only used to treat pain. During pregnancy Acupuncture can provide remarkable drug-free relief from: Allergies, colds, morning sickness, migraines, and sciatica.

During weeks 37-40 Acupuncture benefits the preparation of labor by:

• Aiding the position of the baby which is key to having a smooth labor

• Softening the cervix which allows the baby’s movements to progress uninhibited

• Calm the mother and help her adjust to the rapid hormonal changes

• Help the mother conserve her energy for the contractions and have a drug-free labor.

All of these factors contribute to avoiding a prolonged labor. They allow the mother to have the strength, energy, and spirit to deliver with ease. This is why Acupuncture can reduce the cesarean birth rate. Treatments can be anywhere from once a month to once a week. Acupuncture truly helped keep me well during pregnancy and long after.

Prenatal Yoga

Whether a beginner or experienced yogi, a pregnant woman can benefit from continuing her practice throughout her pregnancy. Here are some key things to keep in mind:

• Practicing yoga during pregnancy should focus on strengthening poses and sequences rather than becoming more open or flexible. A woman’s body releases natural hormones during pregnancy aiding with flexibility to prepare it for the birthing process.

• Deep twists should be avoided during pregnancy to avoid compressing the abdomen.  Inversions should also be avoided (but that didn’t stop, Haute Mama’s Tatyanna from doing handstands!) during pregnancy to avoid the risk of injury or falling. Seasoned yoginis confident with inversions can continue to practice with caution and shorten the length of time holding these poses.

• A woman’s center of gravity changes during pregnancy affecting balance so wider stances are recommended when doing standing poses. Slowing down yoga practice is a general rule of thumb pregnant women should follow.
  Use props such as bolsters or blocks under the legs during relaxation and roll over onto the left side rather than the right side at the end of practice to relieve pressure on the vena cava which supplies blood to the heart.

• Curling the tongue into a circle and breathing through the mouth is a cooling technique that can help with nausea and heartburn, common mommy-to-be ailments.

Prenatal Massage

As an expectant mother you can experience many unique physical and emotional changes like increased weight, shifting posture, and constantly adjusting hormone levels. Not to mention heightened physical discomfort ranging from muscular tension and headaches to pressure on the knees or sciatica. Prenatal massage can offer relief from all of the above.

If you have diabetes or high blood pressure, or are in the early stages of pregnancy, pre-natal massage may not be recommended. Always share information about a condition and your preferences with your massage therapist when you arrive for your appointment. The masseuse will adjust your prenatal massage to make it as soothing and as useful as possible based on your personal needs and preferences. Choose a massage therapist that uses a supportive pregnancy pillow that will accommodate your belly allowing you to lay face down.

Alternative Fitness

While all these methods do cost money and time, I found that during my second pregnancy where time was limited I walked as much as I could and opted to take stairs where available. Squatting was also something I practiced. I did 20 squats every morning before I hopped into the shower and another 20 while my son was in the bath. These I could do right in the bathroom watching him. As my pregnancy progressed, I increased the number of squats and really tried to focus my breath and concentrate on my pelvis opening to allow my baby to naturally ‘fall’ into position. All the squats built up strength in my things allowing me to endure several hours of laboring eventually leading to the natural birth I had hoped for.

It is important to note that while you might hope for a natural birth, often situations present themselves that can turn you in another direction. And that’s ok. Go with it. Trust yourself and your birth team. I wanted to give birth naturally with my first baby and ended up needing an epidural. At the time of birth it was discovered his cord was wrapped around his neck twice which was slowing down progression, hence needing intervention. I was grateful to still give birth vaginally and have a healthy safe baby. I felt doubly blessed with my second baby as I really trusted my body more and had my baby drug-free on all fours. It was amazing.

All expectant mothers should check with their health care providers prior to getting a massage, seeking acupuncture or beginning prenatal yoga.

Written by Haute Mama Tatyanna Wrights

Photos by Massage Table Outlet and Cherubs Yoga