| Carrying a baby to term and then delivering it involves a tremendous amount of physical and emotional energy. As the body changes considerably over a short period of time during pregnancy, emotions can also fluctuate dramatically. For many mothers, the prospect of childbirth, while being a source for joy, also creates great mental anxiety.Prenatal Dahn classes provide special benefits for women who are thinking about becoming pregnant or who are pregnant. Dahn can help alleviate the discomforts and enhance the joys that come with pregnancy, during labor, as well as in later years. In particular, prenatal Dahn classes not only prepare your body, but also your mind by providing clarity and confidence and reducing the anxiety that often accompanies the birthing process. In a class setting, women also feel a wonderful sense of community as they receive special care and support from each other and instructors.The combination of stretches, breath-work and meditation involved in a prenatal Dahn routine allows a mother to adapt more easily to changes brought on by pregnancy and to feel a renewed sense of integration and appreciation for her body. Breathing is one of the basic conditioning exercises allowing pregnant women to be fully present throughout this incredible life experience. Many of the stretches focus on opening the hips and releasing tension in the body. Meditation teaches expectant mothers to relax their minds and develop their connection with their baby.
Dahn practice focuses on strengthening the Dahn-jon, which is basically where a new baby develops. A strong Dahn-jon can help in the development of a strong, healthy and happy baby. Many women also find that regular Dahn practice helps to reduce swelling and back and leg pain and improve the quality of their sleep.
Sara Graf, 33, a member of my prenatal Dahn class, suffered from many aches and pains during her first pregnancy, including carpal tunnel and preeclampsia. Now in the 30th week of her second pregnancy, Sara is reaping the benefits of a prenatal Dahn class. “The classes have helped me lower my stress level, heighten my ability to focus on my body and baby, increase my energy level, and enhance my optimistic outlook on pregnancy and life…I feel wonderful and I’m showing no signs of preeclampsia or carpal tunnel,” says Sara.
Thanks to the breathing techniques and postures she learned, she is also confident that she will be more relaxed and focused during labor and delivery. Dahn training helps mothers fight the urge to tighten up when they feel pain and helps them relax instead. The class focuses on calming the mind and controlling the emotions. This can improve the pregnancy’s outcome by increasing blood flow to the placenta and decreasing the transfer of maternal stress hormones and the premature release of the hormones that trigger labor.
Much of a woman’s fear and anxiety during pregnancy has to do with an imagined future. Focusing on Dahn-jon breathing counteracts anticipatory anxiety by building a strong moment-to-moment awareness. The ability to be present and breathe into a stretch or hold a pose allows for a kind of softening and letting go that can positively affect both the pregnancy and birthing experience.
Pre-Prenatal Tips
Prenatal Dahn includes stretches and poses that are different from normal Dahn exercises to allow for changes in the mother’s body and thePP presence of the growing fetus. Follow these guidelines before starting the exercises, which apply to all three trimesters.
Check with your health care provider before you start any type of exercise.
To avoid feeling faint, do not hold your breath during stretches. Deep breathing to facilitate muscle movement and prevent over-stretching is okay, but do not intensify breathing patterns.
Replace Dahn-jon clapping with chest clapping. This will help improve breast health for both breast-feeding and non breast-feeding mothers.
When assuming Haeng-gong postures, do not lift your legs off the floor.
After the first trimester, do not spread your legs wider than 40 degrees while doing any of the hip-opening exercises. Doing so may tear the uterine lining.
Listen to your body. If you are feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternate position.
Beginning the program
The exercises are grouped into three sections— Stretching, Breathing and Meditation —which form a prenatal routine. Set aside some time everyday to do the entire routine in order. You can do them on your own or swap in these exercises at a regular Dahn class since they follow the natural flow of a class.
Kegel wonders
Kegel exercises are the best way to strengthen the perineal or PC Muscles—the same muscles you use to stop and start the flow of urine. Once you have identified the muscles, simply tighten and relax the muscle repeatedly. During labor, conditioned and flexible perineal muscles will make birth easier. The perineum will also more likely be intact with fewer tears and episiotomies. Following birth, these exercises stimulate blood flow to the pelvic area and help heal perineal muscles. Make a conscious effort to do Kegel exercises throughout your prenatal routine.
[Holding Pot Yeon-dahn]
Stand with your feet a little wider than hip-width apart and distribute your weight equally on each foot. Bend your knees about 15 degrees. Keep your head up and chin slightly tucked in. Pull your shoulders back. Contract your abdominal muscles. Tuck your buttocks under and tilt your pelvis to cradle the uterus and protect your lower back. Hold your arms in front of you at shoulder level as if you were hugging an imaginary pot. Keep your shoulders and arms relaxed. Hold this posture for at least 10 minutes while squeezing your hips together and doing Kegel exercises.
Work your way up to 10 minutes. Do 3 minutes the first time, and then add 1 or 2 minutes each time until you reach 10 minutes. If you feel too much of a pull in your pelvic area, do not continue. Holding this Yeon-dahn will help you build strong thigh and perineal muscles. Breathing in this posture will improve your balance and reduce neck- and backache. Take in air slowly through your nose, filling your lungs and then expanding your lower abdomen. Exhale completely through your mouth until your stomach compresses. This will massages your internal organs and strengthens your uterus. As your breathing becomes deeper, the Lung Meridian will open, and your concentration will increase.
[Thigh Squeezes]
Stand against a wall and gently press the full length of your spine against it. Bend your knees slightly so that you can see only the tips of your toes over your knees. Repeatedly squeeze and relax your hips and knees together for at least three minutes or more depending on the strength of your thigh muscles.
This exercise strengthens the muscles you will need most during labor. It will also open your Liver Meridian and increase circulation. In this posture, go straight into the ‘Pelvic Roll’ exercise.
[Pelvic Roll]
Tighten and contract your lower abdominal muscles and flatten your back completely against the wall. Breathing in deeply, roll your pelvis forward and arch your back slightly so that the wall is massaging your lower back and tailbone. Hold for one second then breathe out while contracting and cradling your lower abdomen again. Repeat at least 50 times.
This is an alternative way of doing intestinal exercises for pregnant women, which strengthen the uterus and pelvic muscles while simultaneously restoring mobility to the intestines, improving digestion, absorption of nutrients, and excretion. Eliminating toxins from the intestinal track is especially important during pregnancy, as it not only affects organs such as the kidneys, liver, and stomach, but the fetus as well.
[Squatting Posture]
Leaning against a wall, place your feet hip-width apart and turn them outward. Bring your hands to a prayer position in front of your chest to stimulate energy flow. Squat slowly, bringing your hips down and sitting in between your feet. Squeeze your hips together. Hold this posture for 3-5 minutes or until comfortable.
Squatting is the most beneficial exercise for increasing stamina. It relaxes and opens the pelvis and strengthens the upper legs. As you start to feel heavier during pregnancy, rest your buttocks on pillows, yoga blocks, or a pile of books. You can also practice these exercises in a pool because the water will provide buoyancy. Focus on relaxing and letting your breath drop deeply into your abdomen.
[Inverted V]
Kneel with your legs hip-width apart and your palms facing down on the floor in front of you. Slowly lift your hips into the air while straightening your legs; distribute your weight evenly. Inhale and exhale deeply into your Dahn-jon. Lengthen your spine and calves by pushing with your hands and pressing downward on your heels. Squeeze your anus and feel your hip joints release tension.
‘Inverted V’ opens up the whole pelvic area, releasing the weight of the uterus from your back, and relieving tension from your hips. Move out of this pose by first lowering your knees then stretching your hips back into ‘Baby Pose.’
[Baby Pose]
Kneel with your legs separated hip-width apart and your big toes touching. Bend toward the floor and stretch your arms straight out in front of you, palms touching the floor. Sink your buttocks onto your heels for a deep stretch. Keep your breath completely natural.
Use this pose to come out of difficult poses. You can also do ‘Baby Pose’ whenever you wish to rest peacefully. It stretches thighs, arms, hips, and spine while relaxing the whole body.
[Stretching from the Half-lotus]
Sit on the floor in half-lotus posture. Move side to side or rotate your spine to relieve tension in the lower back. Breathe naturally. When you are ready, inhale deeply, filling your lower abdomen. As you release your breath, bend your whole upper body forward with your arms outstretched on the floor in front of you. Keep your buttocks on the floor and try to relax your hips. Breathe in and out naturally. Hold this pose for at least 5 minutes. Slowly walk your hands back and return to the half-lotus position.
Stretching from the half-lotus posture realigns the pelvis, lengthens the spine, and warms the Dahn-jon. It is also a great way to open hip joints. If you cannot sit in the half-lotus posture, or your abdomen prohibits you from stretching forward, stretch forward in Baby Pose instead. Do not do sit in half-lotus posture if you have varicose veins in your lower legs because bending your knees can decrease circulation.
[Upward Stretch]
Kneel with your legs separated, hip-width apart and with a pillow between them. Squeeze your knees together, resting your buttocks on the pillow. Distribute your weight evenly. The stretch should be felt in the thighs, not the knees. Inhale and raise your arms straight up over your head with your palms touching.
Keep your spine straight and lift upward from the lower back, squeezing your anus. Hold for as long as is comfortable. Come out of the pose and rest in ‘Baby Pose.’ This posture stretches thighs and helps relieve indigestion.
[Reclining Stretch]
The ‘Upward Stretch’ can be modified to help relieve varicose veins. Gripping the pillow between your knees, lean back with your hands on the floor behind you. Open your chest and press your palms into the floor. Hold for as long as is comfortable. Come out of the pose and rest in ‘Baby Pose.’
[Prenatal Haeng-gong Sequence]
Haeng-gong are static postures that facilitate breathing.
• Haeng-gong I: for building energy in your Dahn-jon
Lie on the floor with pillows arranged as shown. Raise and bend your knees, keeping your feet on the floor, hip-width apart. Place your hands gently over your Dahn-jon, cradling your baby. You may also place power brains® on your Dahn-jon. Breathe through your Dahn-jon for 5 to 10 minutes.
• Haeng-gong II: for opening hips
Now let your knees fall away from one another. Make the soles of your feet touch. Breathe through your Dahn-jon for 5 to 10 minutes.
• Hang-gong III: for relieving chest blockages
Straighten and relax your legs. Place your power brain® on your chest and breathe deeply through your chest for 5 to 10 minutes, releasing all the tension from it. To get up, bend your right knee, turn on your left side, and sit up slowly into a half-lotus posture. Continue on to ‘Baby Ji-gam.’
[Baby Ji-gam]
Sitting in half-lotus, straighten your spine, and put your hands on your knees with palms up. Focus on your palms as you slowly raise them from your knees. Breathe in as you raise them up, and breathe out as you bring them down. Once you lift your hands off your knees do not let them touch your knees again. When you are ready, slowly bring your palms to face each other, and feel the warm, tingling sensation between them. Slowly face them toward your baby. As you breathe in and your abdomen expands, move your palms outward. As you exhale, bring your palms closer to your baby. Move your hands with your breath and the movement of your abdomen. Say, “Baby, I love you” (your baby can hear you).
Ji-gam training connects you to the baby on an energetic level. Becoming aware of this connection helps the baby’s development. Imagine your baby growing into a healthy, happy being, soothed by the energy that you are sending.
Discomforts and Solutions
Constipation
Eat raw vegetables and fruits, whole grain and bran cereals, and prunes.
Stretch, do intestinal exercises, walk, and swim.
Drink fewer cold fluids and more room temperature and hot liquids.
Dizziness
Change positions slowly, especially when getting up.
Report dizziness to your health care provider.
Fatigue
Lie down and rest at least once a day and breathe through your Dahn-jon.
Try to exercise each day to build up your strength and endurance.
Hemorrhoids
Try to keep bowel movements regular.
Sit on firm chairs.
Lie down for short rests with your hips lifted on a pillow.
Practice Kegel exercises.
Indigestion
Eat five to six small meals a day instead of three regular meals.
Do not lie down immediately after eating.
Avoid greasy and spicy food.
Leg Cramps
Elevate you legs at regular intervals during the day, with your toes pointing up and back arched.
Shake out your leg to alleviate leg cramps.
Check your calcium intake.
Lower Back Ache
Rest often.
Wear low-heeled shoes.
When lying down, place a pillow under your knees so that they are higher than your hips.
When sitting, keep your feet up.
Nausea
Eat dry crackers, toast, or cereal before you get up or when you feel sick.
Eat five to six small meals a day instead of three regular meals.
Do not drink when you eat, and wait at least an hour after you eat before drinking.
Avoid strong-smelling greasy and spicy foods.
Swelling Hands and Feet
Lie on your left side for 30 minutes three to four times a day.
Stretch, walk, or swim regularly.
Eat three servings of protein daily.
If you wake up in the morning with swelling, call your health care provider.
Trouble Sleeping
Do not eat before going to bed.
Drink a glass of warm milk an hour before bedtime.
Practice relaxation techniques.
Varicose Veins
Avoid control-top pantyhose or anything that says “tummy control.”
Throughout the day, stop and put your feet up frequently.
Whenever you sit down, put your feet up.
Massage, tap and sweep down your legs.
Let’s do Dahn Practice (Founded by Ilchi Lee) with babies. |
