Prenatal Yoga Poses:
by Caren Cooper and Wispy Johnston, Co-Owners of Kamala Yoga Studio
Three part yogic breath
Directions: Sit in a comfortable crossed legged position on a mat or blanket. (additional blankets may be placed under the tail bone to tilt the pelvis forward and allow the knees to drop for added comfort if hips and pelvis are tight).
Bring the palms of your hands together at the heart center to unite the left and right side of the brain.
Close your eyes and start to focus your inner gaze out of your third eye. The third eye is in between and slightly above the eyebrows.
Feel your tail and pelvic floor sink into the ground and your vertebrae lengthen. Imagine breathing space in between the vertabrae to legthen the spine. Tuck the chin in slightly to add length to the back of the neck.
Begin to breathe in three parts. On the inhale - first send soothing breath all the way down to the belly, filling it like a balloon. Second, feel the rib cage open and feel the lower lungs fill with air. Third, expand the upper chest and fill the upper lungs.
Exhale as you slowly release the chest, the lungs and the lower belly, in that order. As you exhale visualize any tension being released out of your third eye.
As you inhale bring your hands above your head and as you exhale lower them back to the heart centre.
Try to time the breaths equally while inhaling and exhalingto a count of three or five.
The Cat/Cow
Directions: Place your hands on your mat directly underneath your shoulders and your knees directly underneath your hips (tuck your toes under for additional lower back support otherwise keep tops of feet flat on floor).
Inhale as you lengthen your spine, lifting your tail and the crown of your head toward the ceiling, coming into a back arching cat stretch.
Exhale as you tuck your tail and your crown toward the floor rounding out the spine.
Repeat 10 times.
Excellent for rib discomfort in the third trimester.
Partner Twist
Directions: Sit cross legged on the floor, back to back with your partner. Be sure tails are touching and keep your spines in line.
Twist from the base of your spine toward you left side. Try to keep your spines in line.
Place your left hand on your partner's right knee and your right hand on your own left knee.
Sychronize your breathing with your partner's. On the inhale lengthen your spines and on the exhale deepen your twists.
To come out of the pose slowly release your hands and gently allow your spines to come out of the twist
Shivasana
Directions: This deep relaxation can be performed on your back or in the side lying position. Some women, during certain stages of prenancy are not comfortable lying directly on their backs. It is important to listen to your body and use the position that is most comfortable to you.
Feel free to use a bolster or a blanket to prop up your right knee to bring it in line with your pelvis and hip socket. Alternatively, if lying on your back, you can also use a bolster under both knees.
Use a blanket or pillow under your head to allow the spine to stay straight all the way up to the crown.
Late in pregnancy, if on your side, you may need to place a wedge or blanket between your belly and the floor to support the weight.
Close your eyes and start focusing on your breath. Clear your mind of any thoughts. Acknowledge and allow them to pass by like a stick in a stream.
Stay here as long as you like.
You can also use a scented eye pillow to enhance relaxation.
To come out of the pose lift your torso up with your hands and forearm. Do this from a side lying position.
Partner Folds
Directions: Sitting cross legged back to back with your partner, tails touching and spines aligned.
Communicating the entire time, start by having your partner lean foward and place their hands and/or forearms on the floor for support.
Allow the other partners spine to follow this movement as you gently roll down your partner's spine. Open your chest and relax your shoulders. Feel as though you are melting over your partner.
Stay here as long as comfortable.
To come out of the pose have the partner that is folding foward slowly come back up to seated allowing the spine to lift up the other person. Use communication to insure both people are comfortable.
Be fair and switch !!!
Straddle Fold
Directions: Sit on your mat or blanket and spread your legs to your sides (additional blankets may be placed under the tail bone to tilt the pelvis forward and allow the knees to drop for added comfort).
Activate your feet by pushing the heels and balls of them away from you and pulliing your toes toward you. Visualize spinning your thighs inward.
Keeping your spine straight gently begin to tilt your hips forward and lower your hands in front of you.
On the inhale allow your lower back to open and your spine to lengthen. On the exhale slowly walk your hands futher out in front, only coming down as much as is comfortable.
To come out of the pose gently walk your hands back toward you.