Pregnancy is a special condition. During this time a woman goes through a series of changes, both in her metabolism and in her mind. Under the best of circumstances, she will have made her musculature flexible and supple before pregnancy through exercises such as yoga asanas and pranayama, through massage, and through the study of nutrition.
The practices of massage, yoga asanas, pranayama, and meditation affect the entire organism and promote optimum health of both body and mind. They unify the physical, emotional, and spiritual sides of a pregnant woman, thus providing a better chemical environment for the growth of the child inside.
First Trimester
Matsyasana (fish pose), Shashankasana (rabbit pose), Hamsasana (swan’s pose), and Ushtrasana (camel pose), Pranayama exercises and abdominal/ spinal massages will strengthen the abdominal muscles. This combination of practices will help the expectant mother carry the baby and will assist in the proper development of the fetus.
The abdominal muscles play a major role during delivery by pushing the child from the womb. Paschimottanasana (forward bend) and Surya Namaskar (sun salutation) are ideal asanas to practice during the first three months of pregnancy.
Oil massage should be performed First on the pelvis, then the spine, and finally on the abdominal muscles.
Second trimester
According to the Sushruta Samhita, a woman should avoid the following: all kinds of physical labor, fasting, sleeping in the daytime, late nights, indulgence in grief and fright, travel by carriages, and voluntary retention of any natural urges.
Anything that might adversely affect the position of the baby in the womb should also be carefully avoided. Back massage—that is, massage of the pelvis, spine, and back muscles—should be emphasized at this time. This massage may be complemented by simple deep-breathing exercises (pranayama) or other relaxation practices.
Pregnant women should do a type of pranayama known as Bhastrika (bellows breath) or an easier practice known as Surya bhadan. Surya bhadan begins by inhaling with the right nostril for the count of two, then holding for a count of eight, and exhaling for a count of two. Pregnant women should be sure not to hold the breath longer than is comfortable. The practice should be relaxing and gentle.
Deep breathing serves to provide more oxygen and nutrient material for both the mother and child. Also, it helps the concentration of the mind, purifies and calms the nervous system, and improves the chemical environment within the body of the pregnant woman.
The combination of a healthy spine—made strong by massage—and rhythmic breathing takes away the fear that produces tension and blocks the natural process of labor. Pain is a natural device created by nature to aid the birth and cannot be completely eliminated, but massage and pranayama allow the pregnant woman to tolerate the pain and maintain a state of emotional balance.
Third trimester
First two months
During this time proper massage of the back and the abdominal region is necessary, and the expectant mother should relax and only engage in light housework. She should also practice deep-breathing exercises and meditation whenever possible. Mustard oil is commonly used both before and after delivery, although peanut oil and coconut oil are also used. The practitioner should follow the mother’s preferences if another oil is preferred for fragrance or other reasons.
Third and Fourth Months
Soothing and relaxing massages should be given during this time to the waist, back, spine, and abdominal regions. The legs and shoulders also need some rubbing, pressing, and kneading. By the end of the fourth month the fetus gains about half the height it will be at birth.
Fifth and Sixth Months
By the fifth month, the movements of the fetus can be clearly felt and detected by the expectant mother. During the sixth month, the child is endowed with the mind; it sleeps, wakes up aware of its subconscious existence, and changes positions.
Massage of the waist, back, and spine should be done gently and for a longer period, and the massage should conclude with the rubbing and pressing of shoulders and calves. The abdominal region should not be massaged after the fourth month; it should only be rubbed very gently.
Seventh, Eighth, and Ninth Months
The last three months are the time of completion of the physical aspect of development in the uterus—the child grows, gains weight, and acquires muscular control. The purpose of massage and breathing exercises during this time period is to remove tension and stress, strengthen the spine, and remove toxins.
The laboring woman may be massaged on the shoulders and neck to reduce the tension felt in giving birth. This area should be treated more gently than before labor pains began. On the other hand, her back, waist, and pelvis can be massaged more deeply than was advised after the fourth month and before the onset of labor. The legs and calves should not be massaged during labor.