Prenatal Yoga: Strengthening and Opening

Breath awareness is about making that which with is often unconscious, conscious. It can be used to focus the mind and relax the body. It is a calming practice for both mother and baby. It can be done anytime, day or night. If you are feeling over whelmed or fatigued in your day, a few minutes of conscious breathing may help calm and rejuvenate you. If you are experiencing difficulty sleeping, a simple breath awareness practice may sooth the restless mind and body. Breath awareness can be used in labor and birth as well. Slow deep breaths support the uterus so it can do the work of labor and helps keep a laboring woman calm and focused.

Habitual patterns and the postural changes of pregnancy can cause discomfort in the neck and shoulders. These postures are designed to relieve tension in these areas. They can be done any time of day, on or off your yoga mat. These simple stretches can be done with the prenatal yoga practice or on their own at your desk or in your kitchen. If practiced regularly the Shoulder Opening sequence can help reduce strain in the neck and shoulder area.

These postures reduce discomfort in the muscles that support the spine and hips. Being on your hands and knees takes pressure off the pelvis and encourages baby to rotate into the optimal birth position. Pelvic tilts and hips circles can improve circulation in the muscles of the pelvis and increase pelvic floor awareness.

The Thai Goddess pose is a very intense foot stretching posture. It helps to create suppleness in the tissue of the feet and ankles. Please take caution with this pose. If you have a foot or toe injury or resent surgery it may be best to skip this pose. One of the purposes of this pose is to work with the discomfort of the stretch. It is challenging – that’s point. How can you stay with the intensity of the sensation without tightening your body? Breath Awareness, Belly Breathing or Rose Petal breath may help you to remain soft in the body and calm in your mind as your feet open. This may be a helpful tool to help prepare for labor and birth. Sitting on your feet feels nothing like having a baby, of course! It does, however, give you the opportunity to practice using your conscious breath to support you when you are in a challenging situation.

This fun yoga sequence strengthens the back and opens the hips. Gentle twisting can release tension in the muscles that support the spine. Go only as far into the postures as feels good. If you experience any pain in the front of the pelvis at the pubic bone, don’t go so deep into the pose or skip the posture completely.

The "juicy hips" movements can help reduce tension in the hips and low back. This a great pose to do before doing to bed if you are experiencing a lot of hip discomfort at night. The hip movements also encourage your baby into the optimal for birth and can be used throughout labor.

This standing sequence is an energizing and strengthening. If you feel strain in your back during the sequence, you may need to come out of the pose or take a rest. It's always wise to work at an intensity level that is appropriate for you. If you feel discomfort in your back during the half squat sequence, this posture can be done seated on the edge of a chair. This is an energizing practice but if you are feeling very fatigued, you may wish to skip this section of the practice.

The wave squats help open the pelvis and strengthen the legs. The fluid movement encourages circulation in the muscles of the pelvis. These squats tone the pelvic floor so the muscles are both strong and flexible. It is important not to strain the ligaments of the pelvis. If you feel discomfort or pain, don’t go deep into the posture. If you feel dizzy or lightheaded, you may need to skip the posture at this time.

As you come into the seated postures, it is important to maintain the natural curve of the low back. Placing a folded blanket or firm pillow under the sit bones will help prevent slumping.

In the ankle to knee posture, you should feel no strain in the ankle or the knee. Keep the feet flexed in order to protect the joints.

This relaxation with body scan visualization can be done at the end of the active yoga practice or any time you need quiet time. This deeply nourishing relaxation is good not only for you but for your baby inside of you. It is important to make time for relaxation every day. The practice can be used at the end of the day to prepare body and mind for sleep.

Enjoy the entire prenatal yoga practice. To receive optimal benefit from the practice, it is best to do it at least 2-3 times a week.