prenatal yoga workout

Prenatal Yoga Workout

Healthy Sitting on the FloorThe following three poses are recommended ways to sit so that you can reduce lower back strain, discomfort, andpressure. Seated on the floor: To help keep the spine straight in any seated position, sit with your entire back -- fromshoulders to tailbone -- resting against a wall for support. You may also wish to sit on a firm cushion or folded blanket tohelp keep the spine straight. Excerpted with permission from The Prenatal Yoga Deck: 50 Poses and Meditations(Chronicle Books), by Olivia Miller, with Diane Philos Jensen. Medical Consultant: Dr. Maryanne Clasby Bombaugh,OB-GYN.

Healthy Sitting in a ChairRest feet on a cushion or low stool so knees and thighs are at hip level or higher to help prevent slouching and strain onthe lower back.

Prenatal Yoga Workout http://www.parents.com/parents/templates/slideshow/member/printableSl...

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Healthy Sitting: Firm Pose Sitting Position1. Kneel on a mat with a cushion or folded blanket between your legs. You may need to lean forward slightly to avoidlosing your balance. Tops of feet are flat against the floor, pointing straight back. 2. Supporting yourself with your hands,slowly and carefully lower your buttocks between your heels onto the cushion. 3. If you feel any discomfort, adjust theposition of the feet or add more height to the cushion. 4. Hands may be placed behind you for support or may rest onthighs. Chest is lifted. *Do not sit in Firm Pose if you have symptomatic (i.e., painful, throbbing) varicose veins.

Modified Bellows BreathThe following three slides will show you how to do this tension-relieving breathing. Stand with feet shoulder-width apart,arms held in front of you, palms together at chest height. Shoulders are down and away from the ears. Benefits: -Opens the chest and lungs - Relieves tension in the spine - Promotes a sense of well-being and fulfillment


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Modified Bellows BreathOpen mouth and inhale as you stretch your arms to a T position. Lift your chin.

Modified Bellows BreathExhale completely as you tuck chin and tailbone, round your back, and bend at the waist and knees. Hands rest onthighs. Repeat 2 or 3 times. Meditation: With every breath, my baby and I become stronger.


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Warm Up: Knee Rocking1. Sit in a cross-legged position with your left leg on top. If necessary, lean against a wall to support your back (seeHealthy Sitting). 2. Cradling the left leg with both arms, lift it toward your chest and abdomen as far you comfortably can.3. Keeping your back straight, hold the leg as high and close to you as possible without straining. 4. Moving from the hipjoint, gently rock the leg back and forth as though rocking a baby. 5. After rocking one leg several times, switch legposition and repeat with other leg. Benefits: - Helps alleviate discomfort in the hip joints caused by your growing baby'spressure on the nerves and joints in the hip area, buttocks, and thighs. - Improves flexibility in the hip, pelvic, and groinareas. Note: Do this warm-up whenever you feel discomfort in the hips and pelvic area.

Sideways Swing (Parighasana)1. Sit on a mat with legs bent to the right of the body. If necessary, lean against a wall to support the back (see HealthySitting). 2. Inhale and raise arms up; interlace fingers over your head. Upper arms are alongside the ears. 3. Gentlycurve your body to the right as you exhale slowly. 4. Hold for 5 to 10 seconds and breathe deeply. 5. Inhale and return toan upright position. Lower arms, rest, and breathe normally. 6. Move legs to the left side and repeat by curving to the left.7. Repeat once more on each side. Meditation: I move and stretch to the rhythm of life. Benefits: - Tones andstrengthens muscles along the sides of the body - Aids digestion - Increases flexibility of the spine


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Dog PoseKneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Inhaleand raise head and tailbone, letting your belly drop toward the floor. Curve your back in a swayback position. Eyes gazeupward. Take care not to overextend the neck or overarch the back. Meditation: I stretch and move with grace andfluidity. Alternate between dog and the following cat pose several times, inhaling and exhaling deeply.

Cat PoseKneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward.Exhale and drop head and tailbone. Arch your back, exhaling further. Tighten buttocks and abdominal muscles. Alternatebetween dog and cat several times, inhaling and exhaling deeply. Benefits: - Strengthens a relaxes the lower back -Increases suppleness along the spine - Improves circulation - Stretches muscles along the back, neck, and arms. Note:You support a lot of weight in your uterus during pregnancy. Do this every morning and evening. It's a great way torelease tension and stress in the lower back.


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Hands-to-Wall Pose: Part OneBenefits: This two-part pose tones and strengthens the muscles of the upper chest to better support enlarging breasts.It also strengthens the arms and wrists. 1. Stand erect with arms extended in front of you, palms against a wall. Place thebody so you are at arm's length from the wall, leaning at a slight angle. 2. Fingers of both hands point toward each other,touching but not overlapping. 3. Shoulders are relaxed, feet flat on the floor. Buttocks are tucked to prevent lower backfrom arching. Meditation: I am the essence of strength, health, and happiness.

Hands-to-Wall Pose: Part Two1. Slowly bend the elbows so that gradually and with control, your upper body moves toward the wall as you slowlyexhale. 2. Bring your face as close to the wall as you comfortably can. The body remains straight. Do not bend at thewaist or knees. 3. Hold for a few moments, breathing normally. 4. Inhale and slowly push away from the wall until yourarms are straight and your body is erect. Lower your arms. Relax and breathe normally. Repeat 2 to 3 times.


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Easy Bridge Pose (Setu Bandhasana)1. Lie on your back with knees bent, feet flat on the floor and close to your buttocks. 2. Arms are by your sides. 3. Startby pressing your lower back into the floor so that the tailbone lifts up and away from the floor. Gradually lift the lowerback from the floor, one vertebra at a time, until you are resting on your middle or upper back. Buttocks should be lifted afew inches from the floor. Weight should not be on your shoulders and neck. 4. Hold for 5 to 10 seconds and begin toslowly lower the back from the upper portion one vertebra at a time. Visualize the spine unrolling. Relax with the legsoutstretched or hug the knees gently to the body. Repeat once more. Meditation: I see my body growing stronger andmore beautiful each day. Benefits: - Increases flexibility in the back and shoulders - Stretches and releases tension inthe neck - Strengthens leg muscles *As long as comfort allows, women in the second trimester may also do this pose.Note: When getting up from a back-lying position, turn to your left or right side first and gradually work up to a sitting orkneeling position. This avoids any straining or dizziness.

Easy Pose Meditation (Sukhasana)Sit in any comfortable position (see Healthy Sitting). 1. Arms are by your sides or folded in lap, shoulders down and awayfrom ears. Close your eyes, breathe deeply. 2. Inhale and exhale deeply as you repeat: Meditation: I become aware ofthe muscles that support me as I sit. 3. Exhale and scan your body, acknowledging those muscles and the good workthey do. 4. Inhale and repeat silently: Meditation: I release all the parts of my body that I do not need to use now. 5.Exhale, allowing those muscles to relax completely. Breathe deeply several times as you continue to relax and let go.Benefits: - Relaxes the muscles - Brings you back to the present moment - Slows the mind - Reduces blood pressureand heart rate - Calms the entire being, promoting peace and serenity *An important part of birth preparation and laboris learning how to relax muscles not being used. Excerpted with permission from The Prenatal Yoga Deck: 50 Poses andMeditations, by Olivia Miller, with Diane Philos Jensen. Medical Consultant: Dr. Maryanne Clasby Bombaugh, OB-GYN.Buy this book


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prenatal yoga workout

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