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PREGNANCY YOGA PRACTICE .......... page: 1 / 2 / 3 / 4 / 5
on the photos taken by my boyfriend Mark van den Heuvel i was one day before the delivery, so 39 weeks pregnant and 44 and a half years old. but i have been doing yoga for a long time, so use your judgment with the workout, listen to your own body and hold poses as long as they feel comfortable. if you feel your heart racing or are becoming short of breath or feel dizzy, stop with the practice, sit in a child pose or lay down on your side for a while, until you feel better. keep in mind that the poses should make you feel better not uncomfortable or in pain. unlike the regular yoga practice where you have to have empty stomach, here you might get lightheaded in such case. but don't have a full meal in it either, that may make you nauseous. since the pregnancy yoga doesn't strain the belly muscles and we don't do the 'hard' twists, you can have food in your stomach and still do the poses well. enjoy the practice and good luck with your pregnancy, childbirth and the baby.
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CAT-COW
COW
come on all four drop the belly down to the floor and look up while slowly inhaling. |
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CAT
...then arch your back, pushing the spine up to the ceiling. look down and in while slowly exhaling. Don't strain the stomach muscles, importance is on stretching the spine!
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DOWNWARD FACING DOG
feet and palms on the floor, push the tailbone up to the ceiling, and lengthen the spine. Hold for a few breaths. (this pose feels uncomfortable to some women, because the weight of the baby is pressing on your diaphragm... if you feel so skip it!!) |
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DOWNWARD FACING DOG with RAISED LEG
same as above, then raise one leg up and open the hips, so that the raised leg side is higher then the other hip. |
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...same as above on the other side.
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CHILD POSE
sit on the heels, spread knees apart, and bring the forehead to the floor... depending on the stage of your pregnancy and the size of your belly, you may need to place hands under the forehead, in order not to lean on your belly. if your legs are swollen, place a towel or a blanket between the heels and buttocks.
this pose is one of the best ones for a pregnant woman, It helps to release the pressure in your lower back and allows the baby to rotate with his/her back to the front of your belly, which is the best position for the delivery. It also opens the hips and stretches the ankles.
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