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	ask the experts gurmukh kaur khalsa

Gurmukh Kaur Khalsa
Pre and Post Natal Yoga and Meditation

• Preparing for childbirth
• Yoga during the first trimester of pregnancy
• Yoga relaxation and meditation for children
• Bikram at home
• Emotions of extremely sensitive child
• Pain when sleeping on stomach
• Why are yoga and meditation important during pregnancy?
• Yoga for the postpartum period
• Yoga for a busy mom
• Baby pose while pregnant
• Advanced yoga postures postnatal
• Yoga with a high risk pregnancy
• Inverted yoga positions during pregnancy
• Yoga positions for painful hips and tailbone

What yoga poses do you recommend for helping a mother prepare for childbirth during the third trimester?

If you can walk up to five miles a day, but not to the point of exhaustion. This will be very good to prepare you for childbirth.  Then if you can get a prenatal DVD (I have two out currently that you can purchase through our webstore at: www.goldenbridgeyoga.com ), take from the DVD class what feels good for you.  Listen to your body and your energy on that particular day.  This will change frequently.  Meditation at this time is extremely important, as well.  Bless you!

I've heard that doing yoga during the first semester of a pregnancy is not recommended. Is this true?

Sat Nam and Blessings:
Yoga during the first trimester is perfect if you are feeling up to it.  Sometimes morning sickness and tiredness keeps us from it and that is fine, also. Do not push yourself. Listen to your body. After 12 weeks you will often feel like doing more yoga. Remember, it is always advisable to check in with your doctor or midwife, to make sure exercise is fine for your particular situation.

I very much loved Gurmukh's book on prenatal yoga. I have a four and a half year old son who is very intelligent and sensitive, sometimes very emotional, and he has a hard time relaxing to go to sleep at night. I have a meditiation practice and would like to begin teaching him some simple meditation also. Do you have any suggestions? I would also like to eventually be able to include him in some of my daily practice time, I am just unsure of how to begin.

When your young son cannot sleep, and is a bit worked up, calm him down by teaching him the breath from my book (pg. 147), called "Sitalee Pranayam."  This is a very easy and yet ancient breath from the yogic sciences that helps calm a person down and can be fun to do with children.  Have your son stick his tongue out a little bit and tell him his tongue is a straw, and he is sucking in a delicious drink through the straw.  Then have him let all the air come out through his nose.  Do it with him as he is lying in the bed with his eyes closed and teach him to roll his eyes up and inward (to his third eye point) as he is breathing.  Keep doing it with him until he falls asleep, and then he can do it by himself on other nights to come.  It works!

Finding a children's yoga class, a good DVD,  or a good children's yoga book like "Fly Like a Butterfly" is a good beginning to giving your son an introduction to yoga.  Make it fun, and let it be with other children his own age—that's the best.  If he is at preschool, see if you can get a yoga teacher to come in and teach a class.  It is happening more and more these days.  This is such a perfect age for him to begin.  He is a yogi baby, and must not forget what he already knows.

I was doing Bikram yoga after having my first daughter and absolutely loved it. I loved the challenge and the feeling I got during and afterwards. It is just not possible for me anymore after having my second daughter, as the studio is an hour away and the classes are 90 minutes. Do you have any recommendations for something I can do at home close to that? I really yearn for that wholeness and clarity it brought me.

I would like to offer as a suggestion my "PostNatal" DVD, which many new mothers have used and enjoyed in the comfort of their own home. It is based on the practice of yoga and allows you to bring your baby into the experience. It is available from our webstore at: www.goldenbridgeyoga.com. Also, you can do some of the postures you learned, get a DVD to do at home, or find a yoga class closer to your home.

I have been practicing meditation and self-inquiry since I was nineteen. I am now twenty-five and the mother of a 2-year old daughter, who is extremely sensitive. How can I keep her from being hurt by my emotions in daily life? It is one thing to meditate or release emotions on my own time, but quite another to incorporate the process into daily life, without a minute alone. I get angry a lot when faced with spilled drinks, screaming protests to the wrong music in the background, and the inability to exchange two words, literally, with my husband without interruption. What practical advice can you offer the mother of a toddler who does not want to supress her emotions or push them on her child, but doesn't know what real third alternative there is?

Sat Nam. First of all, you are a representative of the Divine Mother, so spend no time in guilt.

Daily meditation is very important for a busy mother. You can get up before the family and spend a few minutes stretching, breathing, and then 11 minutes in meditation to calm the mind. There is a meditation to help gain the serenity of a neutral mind. Sit with a straight spine with your hands in the lap, palms up, right cradled in the left. Bring your eyes up to the space between the eyebrows, and feel you are a beautiful, angelic being. Begin to chant the following mantra, "Wahe Guru" in three segments: Place the sound "Waah" at the navel as you slightly pull it in. Place the sound "Hey" at the heart center, and feel it clearing all the old emotions, and replacing them with a beautiful divine light. Place the sound, "Guroo" at the lips, and project out a beautiful sound current. Continue for 11 minutes.

In addition, watch your intake of the following: sugar, caffeine, pesticides and preservatives. Try to eat as close to a healthy, organic diet as possible.

In addition, humbly say, "I am sorry" when you slip up. It happens to all of us. "Mama is being challenged at the moment."

See if you can find time for yourself every day. Even a little can do the trick, and time at least once a week with your husband is very important.

Continue co-sleeping altogether. That heals so much!

And remember, you can speak to the child firmly but lovingly, letting her know accepted behavior and unaccepted behavior -- gently, firmly, and from the heart. You are her first and most important teacher at this time.

Since having my two children, ages 1 and 3 years, I find that I can no longer lay on my stomach for any period of time without experiencing lower back and hip pain. In the past, I had always slept on my stomach comfortably. Is there any kind of stretch or pose that would help to prevent/alleviate this discomfort?

This problem comes because the muscles which connect from the lower back, around to the front of the thigh are too tight. Sometimes these are called the ‘hip flexor’ muscles.

To stretch these out, it takes gentle little steps, but a daily practice, to help them loosen up.

Lie down on your side, with the legs extended and the knees touching. Stretch the upper heel back towards your buttocks (gently), and hold the stretch at first for 20 seconds. Repeat 10 times in the morning and in the night (both sides).

After 2-3 weeks, begin to add to this stretch, a more forceful stretch to the leg.

Once you feel this is easy, then begin working with Cobra pose. Lie on your stomach with your palms flat on the floor under your shoulders, and have the forearms flat, too. For a few days raise the chin and chest up, pushing the forearms and flattened palms against the floor. Hold with long deep breathing for 1 minute in the morning and at night. After a week, and as the flexibility increases, increase the time. After a few weeks, you’ll be able to stretch up into a full Cobra, pose and as this becomes comfortable, so should sleeping on your stomach become once against comfortable.

Why are yoga and meditation important during pregnancy?

Pre-natal yoga classes create a sense of community with other pregnant women. Yoga strengthens the mind and puts you in tune with your body. It lets your spirit shine with joy and excitement during this most transformational time in your life. Meditation stills your fears and brings the magic and the miracle into your pregnancy. Most importantly, it helps mold the mind of your child and empowers you to birth fearlessly with all your physical and mental strength.

I have a new baby. What types of yoga are approprirate in the postpartum period?

Just as every pregnancy and birthing experience is unique for each individual woman, so is the time it takes for a woman's body to come back into a balanced non-pregnant state unique to each woman.

Generally speaking, it is a good idea for a woman to wait at least six weeks before she begins any exercise routine. This is for many reasons. Giving birth is a huge event in a woman's life, in her family's life, in the baby's life, and to her own body. Taking time to adjust to having your divine child in your life, and taking time to get to know one another is a very important part of the mother-child relationship. This period of time allows the body to begin to heal and come more into balance.

After the six week period, we generally recommend that a woman do more stretching and breathing exercises, not putting too much pressure on the 2nd chakra area for awhile. A more gentle approach allows the woman to gradually begin to build up her strength and stamina, so she doesn't blow all of her energy by suddenly jumping back into a strict exercise program.

During the next few months, as a woman begins to regain her strength and become used to her new concept of what it takes energywise to care for and participate in her family, then she can begin to increase her yogic practice, gradually moving into more strenous exercises.A^  But at least for the first 4-6 months, it is recommended that very strenous exercises involving pressure on the navel point, be worked into slowly and gradually.

Just as a mother listens to her intuition when it comes to her child, and thus she just knows the best way to care for her child, so if she tunes into her own body, she'll begin to know when it is healed enough to move into a vigorous exercise routine. She'll begin to recognize when she's overdone it, according to her body's own strength and her own life's demands.

Sometimes we have a tendency as women, as nurturers, to want to serve others and sometimes forget our own personal needs. But it is very important to keep in mind that doing yoga after you've had a baby benefits everyone. It can be a lot of fun to participate in "Baby and Mommy" classes, if they are available in your area, because you can bring your baby with you in its very young months. The more time you are able to spend bonding with your baby in these first years, helps to build a strong foundation in the child of love, security and self esteem. Participating in yoga classes together not only helps the mother release stress and see the world from a more relaxed and expanded point of view, but it also passes that way of being onto your child. And this is the first step towards world peace.

I have a new 8 week old and am a first time mom. I was doing yoga and meditating pre-natal but now I can't find the time. Any suggestions or is this something I have to put off for a few months? I sure feel like I could use yoga and meditation in my life right now.

Sat Nam, and thank you for this question. I know it is something that almost every new mother struggles with - trying to fit her own needs in around taking care of her precious newborn!

First of all, just realize that the first few months of the baby's existence in your world is a time of great change - for you, for the baby, and for anyone else who lives with you and around you. Allow yourself to mentally relax and enjoy the ride. This is what yoga is really about, learning how to flow with the different phases of life that we are given as a gift to learn and grow from.

On a practical level, there are many pranayams (meditative breathing patterns) that a new mother can do while holding her baby, nursing her baby, and rocking her baby. A really great one is called "Sitalee Pranayam" and as you do it, it calms your nerves, cools you down, releases a lot of your stress, and generally creates a meditative space in your mind and psyche. Remember, you are really doing this for both you and the baby. As you create that meditative space in you, the baby is learning from you how to develop his or her own meditative mind. That's how connected we are with these beautiful little beings!

Try this relaxing and enjoyable breathing exercise:
Make your mouth into an 'O' shape, and extend the tongue just slightly to the edge of your lips. Now curl your tongue into the shape of a 'U'. For some people this is very easy and for others it is a little more challenging. Keeping your tongue in that 'U', inhale long, slow and deep through the curled tongue. Hold it slightly, and then close your mouth and exhale long and smoothly through the nose. Allow yourself to continue as you nurse or rock your child. You'll find it soothing for both of you. You can add a mental mantra along with the breath. We use the mantra, 'Sat' as we inhale, and 'Naam' as we exhale. 'Sat' means the vibration of Truth, and 'Naam' means, 'Is my True Essence.' It'll help take your mind to a more elevated point of view.

As far as yogic exercises go, you can actually incorporate some fun exercises into the time you spend caring for your child. And again, your baby is watching, listening and learning from you all the time! Try placing your baby next to you after it's been bathed, fed and is feeling alert and happy. Sitting on the floor in a cross legged position, hold onto your shins and begin spinal flexes, inhaling through the nose as you flex forward and exhaling as you flex back. Move into upper spine flexes by placing your hands flat on your knees, and continue the spinal flex. And don't forget your neck rolls. Just keep the breathing long and deep. Next come onto all fours, and place the baby under you, as you do Cat/Cow position - head and tailbone stretch up on the inhale, and exhale chin to chest as the spine curves towards the ceiling.

We hold "Mommy and Baby" classes at our Golden Bridge Yoga Studio in Los Angeles. Often you'll see mothers coming with babies as young as six week old, and the babies get the biggest kick out of watching their mothers move and breathe around them. As you do the yoga, you know they are watching their moms getting brighter and more radiant. What better gift can you give to your children, than an elevated, beautiful and glowing mother to look to as an inspiration?

Editor's note: Gurmukh has a wonderful video Baby and Mom Post Natal Yoga available at her website www.goldenbridgeyoga.com

Is it true that a pregnant woman should not go into baby pose in yoga class? If so, why? I labored in that position and it was soooo wonderful for me.

Sat Nam. There are many poses in Kundalini Yoga which are to be avoided while you are pregnant, and there are many poses that actually help a woman gain a deeper state of relaxation at this time. Baby pose is one of those which I feel can benefit an expectant mother in many ways, provided some precautions are taken.

Traditionally speaking, Baby pose is the posture where you first come sitting on your heels, and then lower your forehead to the ground. Place the hands along the sides, pointing towards the back, palms up. In this position, one can completely surrender and let everything go. Feel as if you are bowing before some divine force of your own choosing. Not only are you relaxing your body, but you are surrendering your fears, emotions, and literally letting go on all levels.

The special adjustments for a pregnant woman are as follows. First come sitting on your heels. Then spread your knees apart so there is about 18 inches between them. The idea is to allow enough room for the pregnant belly to rest in the space provided. At this point, listen to your body. If your belly is smaller, you may want to place a pillow or small blanket on the floor, where your abdomen will be resting, for added support. If it is larger, you perhaps will find it more comfortable to place your folded arms under your head, and turn your head to the side. Resting your cheek on your forearms in this position is very comforting to some women. Placing a blanket under your arms can also give you an added height, and is sometimes more comfortable. The goal is to not put any strain on any area related to where your baby is developing, deep inside.

Once you find a comfortable position, then just relax, and begin long deep breathing. Sending loving thoughts and prayers to your child. It is a good time to communicate with your baby.

This posture is very good for many things. It helps to relax the kidneys, the back, and gently elongates the spine. It is relaxing to the heart, and brings circulation towards the brain and 3rd eye point. Some people I know will even do it before bed, and will fall asleep in this posture. Try it, and you may find yourself going into a deeper, more regenerative sleep that night!

I have your post-natal video which I am planning to use (my 7 year old daughter and I enjoyed it), but I was wondering what general restictions there would be on bringing in more advanced postures too soon after the birth. I teach some basic yoga at a beginners' level, and am wondering what I would be able to do 10 weeks after the birth if I am back teaching at that time, without damaging myself in any way.

When a woman has a baby, even if she has had a vigorous yoga practice in the past, she still must approach her practice slowly. Her body is still healing after the birth, even ten weeks after the baby is born. It is a good thing to work up to what you did before, but work up slowly.

Before getting pregnant and up until my 2nd trimester, I had an active yoga practice. At fifteen weeks, I was diagnosed with placenta previa after experiencing some bleeding. As a result, I have had to severly limited my activities either until the condition corrects itself or until I deliver the baby. Are there any yoga movments that I can practice at home that would be safe with a high risk pregnancy?

It is my advicwe that you should do no exercises. You should be careful not to take any chances right now, as the positive results for the baby could be jeopardized. There are many meditations that you can do, there are countless CD's with beautiful chants that you could purchase and play and sing along with to her heart's content. But please, in this situation, listen to the doctor's advice, and play it safe. After all, the yogic practice will still be available to you after the baby is born.

I have heard that inverted yoga poses are not advised during pregnancy. I am in a prenatal yoga class that does lots of inverted poses, including downward dog, supported head stands, and shoulder stands. Is this okay?

In Kundalini Yoga we do not do inversions. Why? Because our feelings are, let gravity serve you going downward instead of reversing the flow of energy such as happens in headstands. In addition, as we meditate and our solar centers become very sensitive, the applied pressure is too much. I generally will use short timed, downward dog in class, to move from sitting to standing postures.

I spend so much time sitting and nursing my newborn, I find my hips and tailbone can get very sore. What yoga postures can you recommend that will help alleviate this discomfort and invigorate me?

Sit in crow pose (squatting) as much as you can. Put you hands in prayer pose with elbows between your knees and gently press your inner knees apart, thereby opening your sacrum tailbone area, giving newly oxygenated blood and circulation to that area.

Also, sit on pillows while nursing and try nursing lying down on your side in bed.
Walking outdoors with our baby in a sling carrier will really help.