Yoga in pregnancy

Prepare your body for birth

yoga-in-pregnancy_72690

Seated forward bend

This bending position can help with sleeplessness

Advertisement

* HOW TO DO IT Sit with your legs out straight in front of you. Inhale, and elongate your spine upward. As you exhale, fold gently forward, and come to rest on the seat of your chair again for this modified seated forward bend. Breathe deeply, and allow yourself to relax more and more with each exhalation. Allow your mind to rest here for at least one minute, but longer if you can.

_72691
* HOW TO DO IT – part one
Move onto your hands and knees, with knees directly under your hips and palms under your shoulders. See next slide for second movement….

Cat and cow – step one

Moves to ease tension

* HOW TO DO IT – part one… move onto your hands and knees, with knees directly under your hips and palms under your shoulders. See next slide for second movement….

_72692
* HOW TO DO IT – part two
….inhale, then, as you exhale, gently round your spine upward, lowering your hips and neck, with your head down towards the floor.

Cat and cow – step two

Wind down before bedtime

* HOW TO DO IT – part two…. inhale, then, as you exhale, gently round your spine upward, lowering your hips and neck, with your head down towards the floor.

_72693
* HOW TO DO IT – part three
Inhale, then lower your spine downward, lifting your sitting bones and your head up. Exhale, and repeat, rounding your spine.
Continue these gentle, flowing cat and cow motions as your breathe steadily and evenly. Exhale after several repititions, and finish in a neutral position, as you started.

Cat and cow – step three

Help calm your mind

* HOW TO DO IT – part three… inhale, then lower your spine downward, lifting your sitting bones and your head up. Exhale, and repeat, rounding your spine. Continue these gentle, flowing cat and cow motions as your breathe steadily and evenly. Exhale after several repititions, and finish in a neutral position, as you started.

_72694
* HOW TO DO IT
Sit on the floor with your knees bent. Move them apart and fit a comfortable pillow or blanket between your knees. As you exhale, lean onto the pillow with your belly and hips cushioned by the support. Allow yourself to relax completely. If you find it more comfortable, support your head with a foam block or fold your arms and rest them.

Child’s pose

Ease stress and tension before bed

Advertisement

* HOW TO DO IT Sit on the floor with your knees bent. Move them apart and fit a comfortable pillow or blanket between your knees. As you exhale, lean onto the pillow with your belly and hips cushioned by the support. Allow yourself to relax completely. If you find it more comfortable, support your head with a foam block or fold your arms and rest them.

Comments ()

Please read our Chat guidelines.