Prenatal yoga, yoga for mothers expecting, woman with child, mothers to be, Yoga during Pregnancy

Yoga is a safe, simple and a natural method of preparing the pregnant woman for motherhood and the baby for childbirth. The practice cultivates acceptance, peace and harmony for the entire family. Yoga is a great way to keep fit during pregnancy, to align your body optimally for healthy carriage and delivery of the baby, to provide breathing and relaxation techniques to use during pregnancy and labor and reduce discomfort in upper and lower back that sometimes accompanies carrying a baby (before and after pregnancy). In particular … any healthy process that helps keep you calm and relaxed are good for you and your baby too.

I suggest students to study with a teacher who has experience with the ever changing pregnant body. Ideally it's best to find a prenatal yoga class to help you stay within safe parameters at each stage of your pregnancy. Be sure to start by reviewing our tips for yoga during pregnancy. If you are new to yoga and pregnant, ask your doctor or midwife if a prenatal yoga class would benefit you. You will probably be given an enthusiastic "thumbs-up"! However, if you have high blood pressure or other complications in your pregnancy, it is extremely important to check first before continuing (or starting) a yoga practice.

 

Hero Pose Virasana - A Seated Pose for Centering

Place your block between your two ankles, with all ten toes reaching back.  Lower your buttocks to the block as you sit upright. There should be no joint pain. You can also use a blanket if you do not own a block.  Place your hands gently on your thighs … palms face up gathering the bliss falling from the sky.  Try to sit tall, relaxing your shoulders and face muscles, bringing your gaze inward. Take ten mindful calming breathes through your nose.

Stretching Backs of Knees

Kneel on all fours, arms, shoulder width and knees, hip width. Step your right leg back keeping your hips square.  Curl your toes under and press out of your right heel firming your right thigh.  Do not concave your lower back. Try to keep back in neutral spine (flat), crown of your head extending forward. Five deep breaths. Do left leg too.  This pose builds lower back strength and stretches the backs of your legs.

Pregnant Pelvic Tilts

Kneel on all fours, inhale into neutral spine, flat back. Gaze at floor below, tail bone reaching back as crown of your head reaching forward.

Standing Pelvic Tilts

Stand with wide legs, feet slightly turned out and knees bent for balance.  Place your hands on the inside of your knees and press firmly to lengthen your inner thighs.

Mountain Pose with Hands in Prayer Pose
Tadasana with hands in Anjali Mudra (offering)

Stand tall with your feet hip distance apart and parallel.  Draw the energy up your legs firming your thighs. Tuck your tail bone under slightly and draw your belly back with our creating tension around your baby. Lift the sides of your ribs, opening your chest and relaxing your shoulders. Hands in prayer pose at lower sternum. Lift your sternum to greet your hands that are firmly pressing in to each other.  Gaze softly forward or inward at your heart radiating towards your baby. Ten mindful breaths.

    

Moving Prayer Pose

Continue standing in Mountain pose. As your inhale open the hands out to your sides, elbows remain bent, shoulders soft.  Notice your chest opening to be touched by your breath.