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yoga with pragya

Pregnancy Notes

The Best Pregnancy Advice I’ve Been Given

February 15, 2024
Looking forward to dancing with my teacher again.

With my beautiful (and wise) Mohiniyattam teacher, Dr. Honey Unnikrishnan. Looking forward to dancing again, I didn’t think I would miss it so much.

 

The pregnancies of social media are vastly different from the pregnancies of real life.  Pregnancies are about hormonal imbalance, lack of sleep, dark circles, the ‘pregnancy mask’, vomit, illness, crippling back pain….the list is endless.  When a woman goes through this, she just wants to feel better.  In my first trimester I leaned into my friends’ sympathising looks, my husband’s proactiveness in taking over the running of the house, and my students’ understanding when I’d be a few minutes late to class.  The best pregnancy advice I’ve received also came to me during my first trimester.

My Mohiniyattam teacher, Dr. Honey Unnikrishnan, has been a pillar of support for me.  In this video I speak about how Honey was the first person who noticed a change in my body.  During one of our online dance sessions, she asked me why my feet were so heavy, was I tired?  I said perhaps I was about to get my period in a few days.  In a few days I was in Honey’s house cum dance school, and as many of you know, I feel implantation happened during those few days.

When I gave Honey the news she was ecstatic.  From then on she made a point coming home every time she was in Bangalore to spend some time with me.  She became an invaluable source of information, advice and wisdom.  She’s the one who gave me the best pregnancy advice I’ve received so far.

“Remember that this phase is just a part of you, and not 100% you,” she said one evening as we sipped cups of chamomile tea.

“You’ve done so much in life, remember your accomplishments, your achievements.  This is not the only thing that’s going to define you.  This is an important part, and certainly one of the priorities, but not the only priority.  So stay balanced and don’t forget yourself.  This is only a beautiful addition to you, not the complete you.”

The Worst Thing I’ve Heard During Pregnancy

I feel the worst thing a woman hears during pregnancy is, “think about your baby.”

I don’t think anyone can stop thinking about the baby (after all that’s what’s wreaking this havoc on our systems).  While pregnancy is a time of growth, newness, discovery, it is also a time of uncertainty.  Nothing you read or watch (certainly nothing you watch) can prepare you for the actual experience.  You’re hungry but too sick to eat.  Even drinking water is a challenge.  The fatigue is indescribable.  To tell a woman to focus on the baby is denying her experience and reality.

Some women are told to eat more than they ever have, because ‘you’re eating for two.’  Some are told not to exercise because of ‘their condition.’  Many are told not to go out or meet too many people because ‘nazar lag jayegi.’  As a culture we are focused on the unborn baby.  Once they are born babies naturally become the centre of everyone’s attention, most of all the mother’s.  But before that mothers deserve all our attention.

Like one of my friends said the other day, “Happy mothers, happy babies.”

 

Some happy mothers trying to get some fake candids.

Some genuinely happy mothers trying to get some fake candids.

 

Amita and I excited for our coffee date at Araku Coffee.

Amita and I excited for our coffee date. Coffee is so a pregnancy controversy. For a long time everyone has been cautioned against it. As for me, I couldn’t stand coffee in the first trimester, but that got better in the second and third trimester. You can certainly drink your coffee (in moderation) during pregnancy, could also be the best pregnancy advice I received.

 

 

 

 

 

 

 

 

Pregnancy Notes

Why Practicing Yoga Isn’t the Same as Working Out for Fertility

January 18, 2024

In the last couple of months I’ve had conversations with many women who want to improve their hormonal health, and ask me about yoga for fertility and other tools that can help with that.  Amongst other things I’ve noticed that many women equate yoga to a ‘workout’ when it comes to their health.  Not only is this understanding incorrect, but it’s also misleading.  It makes women think they are doing all they can by way of physical movement, but it might be harming you more than helping you.

Don’t get me wrong, I love working out – I love running and barre class.  I’ve been working out consistently throughout my pregnancy, and making sure I get 10000 footsteps as often as I can.  But during my journey to conception I noticed a very different message coming through from my teachers and alternative healers.

They asked me to slow down and relax.  Calm down your system.  And to be honest, for me that conjured visions of a bunch of old people slouching on their meditation pillows and chanting.  I am more into mindfulness through movement – which is how I’ve carefully crafted my yoga practice over the years.

So when even my yoga teachers started putting me in lots of supine asanas, I started to wonder why the alternative healing community focused on slowing down, while the allopaths all wanted us to exercise and sweat it out.  How is yoga different from working out (and working out can be anything from swimming, to running to going to the gym, or a sport)?

Yoga vs Working Out

Practicing yoga for fertility was a journey of trial and error.

When I first started practicing yoga to boost my fertility, my teacher put me on an intense regime of 20-25 backbends a day.  And then one day she suddenly changed her approach – she kept me in supine asanas for almost half an hour.  This was a whole new world of yoga practice, and it was unsettling.

Soon I observed that I felt good post this slowed down (allegedly boring) slow yoga (sloga?).  It was palpable.  It was tangible.  I felt calm and balanced instead of stimulated and excited.

Which bring me to the first difference between yoga and exercise.

The change is internal, and you can feel it.

The parameters for a ‘good’ exercise session are usually external – that heady feeling post a quick run, bench pressing x amount, x footsteps in a day, and even the reduction of weight over a sustained period of time.  Yoga sessions designed with your internal chemistry in mind will initially not give you a heady rush.  The sense of well-being creeps up on you slowly, and sooner or later you’re bound to notice it.  The point is that this change originates from within you, but we keep looking for an outward confirmation.

But patience goes a long way – when this transformation finally happens (as it undoubtedly will), you will start to move and even glow differently.  Your connection with yourself will be stronger than ever.  This is what held me in good stead when I repeatedly denied ART methods of conception.

Works on your (fertility) hormones.

Everything we do has an impact on our hormonal health, either enhancing or harming it.  Even the face cream you use.

At unbalanced levels the cumulative stress on the body (physical, emotional etc) causes cortisol to be secreted.  The presence of cortisol for long periods of time makes our bodies think we are constantly in flight or fight mode.  This impacts your growth, digestion and reproductive system.

When we are not wired to see the benefit of stillness, we don’t know how much is too much exercise.  This pregnancy journey has taught me an appreciation for the balance that stillness and contemplation that only yoga can give.

Yoga changes your internal landscape.

A well-crafted yoga sequence is like an exquisitely baked cake – made by mixing together the perfect quantities of the finest ingredients, whipped and baked by the most talented culinary expert who artfully contours the icing with the most delicate strokes.

It cajoles and gently remonstrates your wayward glands effecting a change in your hormonal composition.  This is when and where the transformation begins.  The aftermath of my pregnancy yoga routine has been feelings of contentment, wholesomeness and even happiness.

Reduces stress.

Many of us have an erroneous understanding of how stress inhabits our system.  We believe stress to be temporary – often coming in the wake of tight deadlines or stifling family drama.  Stress is actually the physiological impact that results from such events, and its impact outlasts the event that caused it.  Much like pressure that builds up in a closed valve – the valve (your body) can take only a certain amount before it bursts.

Yoga slows down your body by first slowing down your mind.  Yoga for fertility encourages practitioners to spend a lot of time moving mindfully (and slowly) from one asana to another.  The movements become more intentional and mindful.  Soon this movement becomes the norm for the practitioner.

Instead of time being reduced to 30 second sprint intervals on a treadmill, a yogi’s body starts to expand to fill time and space.

Our approach to exercise is lop-sided.  The owner of a gym I used to teach in a few years ago advised me to design yoga routines that would have students crawling out of class in exhaustion.  According to him that was the key to a successful class.  Many of us believe that the more we sweat it out, the better it is for our body.  This mentality needs to change.  Slowing down enables us to explore bits and pieces of ourselves that require time and patience.  Once we shine a light on these ignored aspects of our Self – our entire being glows with a new understanding.  Going by what people have been telling me, this glow characterises my pregnancy.

That said, not all yoga classes focus on therapy – some are designed just to be a good sweat sesh (nothing wrong with that).  But if you are looking to amplify your fertility through yoga, then you need to look for an experienced teacher who can help you customise a routine that works for you.

I talk more about this in this video on YouTube.  Have a look.

A not so candid moment during our baby moon.

A not so candid moment during our baby moon.

 

 

Travels

Assembling a Chair – A Yoga Blog

June 15, 2021

A Gift is Always Welcome

It’s always great to receive presents. My husband gave me a desk a couple of months ago to put at this beautiful window we have in our bedroom. As I type this out I can hear the birds chirping. At least one of the birds is a nightingale! Outside the window are trees of various kinds.

What I was missing though was a comfortable chair to go along with the desk. For months I’ve been using an Iyengar Chair, so when my friend Medha said she wanted to give me a chair I gladly accepted.

Yoga & Chair Assembly

The chair is an Astrix gaming chair and super comfortable. While my husband assembled the chair I couldn’t help but notice that humans have an unconscious tendency to sit in postures resembling yogasasanas. I was inspired now just like I was with my Freddy Mercury blog and promptly started taking photos.

This is how the chair came to us. We took an inventory of the screws and other bits that

He started with assembling the wheels:

Reminds me a bit of Baddhakonasana.

Carefully reading the manual to make sure we don’t make any mistakes:

Sort of like Janu Sirsasana.

The backrest is comfortable and sturdy.

Marichyasana.

Making sure we don’t miss a screw.

Bhardwajasana.

Putting the armrests together.

Ardhauttanasana.

Ensuring the wheels fit.

Malasana.

Always happy about building things. 🙂

Sukhasana.

What do you think? Do you also find yourself seeing what you love everywhere?

Enquiries Into Yogic Philosophy

Tight Hips & Deep-Seated Insecurities: A Connection

December 14, 2019

The Anjaneyasana helps in releasing deep-seated fears, insecurities and trauma. Which is the reason it can be an uncomfortable posture for many practitioners.

 

Most of my students have super tight hips.  This often lead to back pain (another thing just about everyone has) and knee/ankle pain.  Common causes for tight hips are a sedentary lifestyle, seated jobs, bad posture, wrong shoes etc.

The Anjaneyasana is one of the most effective asanas to combat these problems.  In gym/fitness class parlance it is also called the low lunge pose.  When done correctly this posture helps to loosen up tight glutes and hamstrings.  It also provides a gentle stretch to the psoas and the hip joint.  You can also use props such as bolsters, blocks and chairs to enhance the benefits of the posture.

If you’re following me on Instagram or Facebook, you know that in the past few years my interest has gradually turned towards the internal benefits of a regular asana practice. The fact that yoga helps is no longer debatable.  Now we are trying to study the impact yogasanas have on your mental makeup.

The Connection to Deep-Seated Emotions

The Anjaneyasana brings deep-seated fears, traumas and insecurities to the fore, making the practitioner uncomfortable.  This is because when we are in the low-lunge we are actively stimulating the muladhaara chakra which is located at the base of the spine.  This chakra is connected to our sense of survival, security and independence.  When this is threatened, the resulting emotional upheaval is stored in the hip area.

For detailed step-by-step instructions for this asana, refer to my book Beyond Asanas.  It is available for Kindle too!  The book has beautiful photographs done by Joel Koechlin and an insightful foreword by Kalki Koechlin.

 

Lift the torso so that the spine is perpendicular to the floor.

 

Finally lift the arms up and explore your limits through deep inhalations and sinking further into the pelvis.

For more effective yogasanas for back pain check out this blog from my archives.  I’ve illustrated several asanas with detailed descriptions too.

Books

The Reading Life (#readingwithmuffy)

December 12, 2019

I wish this bookshelf was mine, but alas! It sits at the Penguin office in Delhi. Every time I visit, I get to pick books from it for my personal reading.  My own kid in a candy store moment.

 

I’m always behind on my reading.  At any given point in time I’m reading (at least) three books.  I read on my Kindle, on my Kindle app on the phone and on the Juggernaut app.  Along with these I have random pdfs on my laptop.  Also – my bookshelves are overflowing with books ‘I will read next’.  Always so much to read and so little time.

A few weeks ago in a moment I was feeling particularly ambitious, I announced to a close friend that I wouldn’t buy any books in 2020.  Instead I’m going dive deep into my bookshelves.  I’ll make it a point to read books that I own and haven’t gotten around to reading yet.  One book a month.  Once I’ve read it, I’ll decide whether to keep it or donate it to Blossoms.  This should lighten my TBR pile, and ensure that I actually read and don’t just hoard books.  I’m also going to look at this as being a way to sift and sort through the thousands of books I’ve accumulated over the years.

I also love a good reading challenge.  I feel it adds more depth and variety to my reading.  While I love gravitas of something like ‘A Small Town Sea‘, I also relish the light and airy world of Regency Romances replete with the dukes and their unwilling mistresses!  So when a fellow blogger (Shalini of Kohl Eyed Me) floated the #readingwithmuffy challenge in a group we’re both a part of, I thought it would be a great way to expand my reading horizons.  Plus there’s a prize at the end of it!  Which bookworm doesn’t want a prize to read?  Below is the challenge.  If you can recommend any books for the various categories – please do!  I’m always on the lookout for interesting recommendations.

 

Enquiries Into Yogic Philosophy

Adho Mukha Svanasana: Downward Dog

December 11, 2019

I was talking about pets the other day with some of my friends.  One of them has recently adopted a dog and the other one is also planning on getting one.  All of us know a dog lover or two.  All of us know a downward dog lover or two too (#yogahumor)!

In ‘Beyond Asanas‘ the first chapter is about the downward dog pose.  When researching this  posture I looked at dog-lore from different cultures.  My goal was also to unearth dog-related stories in our mythology.  And sure enough – I found a few stories – two of which have made it into this chapter.  In one story a dog helps Lord Indra and in another story a dog is granted admission into heaven after the battle of Kurukshetra.

The Downward Dog is a challenging posture.  The most common challenge I see with students is the inability to lengthen the spine.  Many beginners are in a hurry to place the heels on the floor, and this compromises the form of the lower back.

How To:

  1. Place your hands and knees on the floor, shoulder and hip width apart.
  2. Spread your fingers wide on the mat and press the hands down firmly.
  3. Start to straighten your legs.
  4. Lift and extend your tailbone up and out.
  5. Extend the torso by extending the spine.
  6. Lengthen the back of the legs as you push the heels into the floor.
  7. Relax the neck, face and shoulders.

It’s a good idea to start in Vajrasana because your legs are together – which is how you want them to be in the final posture too.

 

In this position position you need to make sure that your wrists are right under should shoulders. And here you can also separate your legs about hip width distance, making sure that the ankles and knees are in one line.

 

Notice the length in the spine. Things you must watch out for: allowing the shoulders to sag down close to the ears, a curve in the thoracic and lumbar spine, and bent knees. Watch this video to learn how to correct these alignment issues.

You can use props such as a wall, blocks and a rope to help you in aligning the posture.  I’ve written a few helpful hits about how to improve this posture in ‘Beyond Asanas: The Myths and Legends Behind Yogic Postures’.  Those of you who follow me on YouTube may remember this video I made in 2016.  It’s a great video for beginners, because of the detailed explanation of how to get into the posture.  Do check it out –  it will surely help.

I’ve listed out at least 10 benefits of this asana in the book.  However, there are contraindications as well, and those have also been described in ‘Beyond Asanas’.  Pick up your copy today.

I’ve never had a dog, but I’m not impervious to their charms.  If you’ve been following this blog, you’ve met Aston. He makes my time in Pune a little more fun, a little less lonely.

[Credits
Makeup: @makeupbyhennaanbaree
Photos: @khan.clicks deavalin_david_dsouza]