Alexander Technique and Yoga for Pregnancy

Lisa Frasarelli looks into ways to ease the discomfort of pregnancy for mums-to-be

A pair of mums who know all about the aches and pains of pregnancy have developed workshops to help lighten the load of childbearing.

Alexander Technique teacher Astrid Holm and yoga instructor Maria Guiu put their heads and specialisms together to come up with sessions to help relieve the stresses and strains of pregnancy. In 2004 when the pair were pregnant with their own children, they found Alexander and yoga made a happy marriage.

"When we were both pregnant we did a swap and thought "Wow, this is fantastic", explains Astrid. "The two disciplines go together really well and can really help with the aches and pains of pregnancy. We wanted other pregnant women to benefit from what we were doing and to have happier and healthier pregnancies."

The pair, who practise in the Brighton area, are now getting their joint workshops off the ground. "It's early days yet but if there's a big demand for our workshops we'll do more," Astrid says. If pregnant mums-to-be learn how to hold themselves properly they can help ease everything from back pain and ligament weakness to aching feet and heartburn, Astrid says. "Many pregnant women have discomfort during pregnancy because they are collapsing and slumping, or holding excessive tension in their bodies. The most common complaint is back pain."

Astrid and Maria, who are also available for individual one-on-one sessions, hold their next workshops at the Connaught Centre, February 11, from 10-1pm (call 01273 736491), and the Portland Road Acupuncture Clinic April 29, 2-5pm. To book a workshop or private session call Astrid on 01273 278456 or email her on astridholm@yahoo.com.

Why it works
Alexander Technique can help pregnant women in their second and third trimester by creating more space in the body. By standing and sitting without slumping or tensing the body there is more room for you and your baby. This can relieve back pain, sciatica and heartburn.

With comfy chairs to slump in, sedentary lifestyles and not enough exercise, the baby tends to adopt a back-to-back position in the womb. If they stay like this for delivery it puts pressure on the spine, and creates a long and painful labour, as the baby has to turn to come out.

Alexander Technique can encourage a better position for the baby. Combined with gentle exercise such as yoga and swimming, Alexander Technique can help the woman to relax and feel more confident and body aware during her pregnancy.

If the woman is familiar with Alexander Technique she can use it during labour to gain control, releasing into the contractions, and not tensing the whole body in pain.

Tips
Think of your baby like an egg in an eggcup. The more you can keep it in the bowl of the pelvis the less stress there will be on your back. Think about keeping the "bump" as close to your body as you can without tensing or straining.

Think about getting an inflatable exercise ball to sit on. It's really comfortable to move around on, or drape yourself over when watching TV in the evening. Try sitting on a kitchen chair "John Wayne" style. This can ease a sore lower back and create space in the pelvis.

Crawling is great. Try a few circuits of the living room after a meal - it can help with indigestion and heartburn, and give you more space to breathe. It also encourages optimal foetal positioning.

Pregnancy Posture Dos and Don'ts
1. DON'T slump in your chair when you're sitting, creating pressure on the pelvis.
2. DO sit up straight, providing more space for your baby.
3. DON'T slouch when you stand, creating round shoulders and tension in the back.
4. DO stand up straight, allowing weight to fall more naturally.
5. DO try crawling to help with digestion and breathing.
6. DO try kneeling to release the hips and pelvis.