EMBRACING THE MINDFUL MOTHER
For women who are used to juggling it all, letting others help may be the best thing. Lay Peng Cham shares how to reap the benefits of prenatal yoga on and off the mat.
When COMO Shambhala prenatal yoga teacher Lay Peng Cham decided to leave her software design career to become a stay-home mum, she was not expecting her new role to be challenging. Lack of sleep, exercise, personal time, adult interaction with lots of washing, nursing, bum wiping and food spills, Lay Peng lost herself many times. “My husband suggested that I try yoga to bring back my sanity,” laughs Lay Peng.
Though she yawned throughout her first yoga class, Lay Peng slept soundly that night. She recalls: “The stretching was a much needed relief for my stiff, tired and stuck body. Just the time alone for myself was nourishing.” Liberated in both mind and body, she pursued kids yoga and prenatal yoga certifications, and began a career as a yoga teacher. Lay Peng shares four ways expecting mothers can maximise the benefits of prenatal yoga and feel supported during this transformative journey.
Svadhyaya: Be vigilant through self-observation
Prenatal depression is a form of clinical depression that can affect women during pregnancy and potentially put them at a higher risk for postpartum depression. Many factors can lead to antenatal depression including stress from psychological and physiological changes, unintended conception, difficult familial relationships or unfair treatment at the workplace due to pregnancy. Symptoms include low mood, irritability, poor sleep, inappetence and anxiety.
“Deciding to have a VBAC (Vaginal Birth After Caesarean) was not an easy choice since my estimated date of delivery was about two years from my first birth. The risk of a ruptured uterus and baby would again be breech were some of my concerns. Understanding more about my body and the birthing anatomy, and connecting with mums who were in the same boat gave me confidence,” shares Lay Peng.
Prenatal yoga classes are a safe space to be guided by a trained prenatal yoga teacher, join a supportive wellness community, connect with fellow mothers-to-be, and establish a regular routine to strengthen yourself physically and emotionally. Take the leap, keep an open-mind and allow yourself to flourish.
Ahimsa: Practise with compassion
Prenatal yoga offers a safe space for expecting mothers to gather, connect and enrich. At an individual level, the practice allows you to collect your busy mind. Focus on being with yourself and your growing child, and experience the practice deeply without distraction.
Through physical practice, you will learn to work with and appreciate your unique strength and flexibility. Releasing judgement or expectation from both yourself and others, you can practise compassionate self-observation, conscious breathwork and relaxing yoga postures by listening to your body’s cues.
At a group level, you gather with women who share the same voyage. By connecting through lived experiences, and enriching each other through empathy and resourceful tips can help to ease anxiety and bring on a comforting feeling of community.
The beauty of motherhood is not in reproduction but in inclusion - to experience another life as part of yourself. – Sadhguru
Tapas: Give the best effort
All the things you thought you knew about yourself evolve as your body does its amazing work. Change that is out of your control can lead you to feel disconnected from your sense of self. Yoga is a wonderful system for self-exploration that develops focus and discipline.
Prenatal yoga uses movement and breath as a platform for mothers-to-be to bring their mind into the experience. Working around the muscles, joints and subtle breaths – as well as mind and heart – helps you to notice any physical or emotional resistance, tightness or blockages that prevent the prana (or life force) from flowing freely.
“With awareness and intuition, you can then work towards bringing ease and equanimity for yourself and your growing baby,” says Lay Peng. Many new mothers’ support systems and toddlers' playgroups have emerged from the bonds forged in prenatal yoga.
Santosha: Surrender and accept
Birth is not just about women. It is about the whole family learning, supporting and growing together, and enjoying the journey together. While you are nurturing a baby in your womb, it is important to remember you do not have to do everything on your own. It is okay to slow down and allow loved ones help out. This is part of practising self-care.
“It is always a joy to hear from new mums when they share about their new arrivals proudly. One of my most memorable experiences was to witness a first-time mum’s transformation – from considering abortion to becoming a devoted hands-on mum. It was such a privilege to be with her and celebrate her transformation,” shares Lay Peng.
There is no need for any prior yoga experience to do a prenatal class, and it is never too late to start. Extending the prenatal yoga practice into birth and beyond, give your best effort during the pregnancy, surrender any expectation and accept whatever outcome your personal best brings you. Most importantly, celebrate every milestone made in the process – big or small.
Book a prenatal yoga class with Lay Peng Cham and our Prenatal practitioners. Or email us to find out more about the right prenatal session for your needs.