Prenatal Yoga Part #1

Bringing another life into the world is a miracle and a life long connection of love, nurturing and a bond stronger than anything else in this world. Creating a foundation of a healthy mind, body and spirit will pay forward to your little one as they continue to grow and thrive within your uterus. Practicing yoga throughout your pregnancy enables the mother to focus on their pregnancy, turning their senses internally and becoming more aware of what is happening within their own body…the miracle of life. The pregnant mother becomes more aware of how she is feeling mentally, physically, emotionally and spiritually and is able to modify her lifestyle as her body asks her to.

As another life force is growing inside the pregnant mother she becomes more fatigued, at times feeling absolute exhaustion. By setting aside time for a daily yoga practice, whether 10 minutes or 60, the mother becomes aware of when she needs to rest, revitalize and regenerate. There are also specific yoga movements and breathing techniques that can increase the pregnant mothers energy and stamina. As your loved one grows inside your uterus your centre of balance begins to shift which in turn compromises your postures. Some muscles begin to become over worked and others not worked enough, causing stiffness, soreness and energy blocks. Yoga will assist you in releasing any muscle soreness, regaining a more powerful posture. When you create a balance within your body, the circulation is greatly improved and the body is invited to relax. Developing, or continuing with your current yoga practice, will empower you throughout the birthing process. Utilizing breath awareness and control, developing awareness within your body will assist with labour coping strategies, creating a still mind while you ride the wave of each contraction and becoming comfortable in finding birthing positions that work for you throughout your birthing experience. Join in our Prenatal yoga classes in Ottawa, Canada or practice the postures below from home. 3 Part Breathe Sit in a comfortable cross legged position. Lengthen your spine, stacking vertebrae ontop of vertebrae. Lengthen your neck, open your chest, float your shoulders down your back and press the crown of your head towards the sky. Begin to inhale and exhale through your nose in a relaxed manner. As you inhale, through your nose, invite the breath to travel to your belly as it surrounds your baby, then fill your ribs and intercostal muscles and finally your chest. With each exhalation, through the nose, the air in the chest leaves the body first, then the ribs and finally the belly. Continue with your 3 part breathe inviting relaxation and calmness to surround yourself and your growing baby. Cat/Cow Move into a table top position, with your shoulders in line with your wrists and hips in line with knees. Spread your fingers apart to create a strong base of support. Inhale through the nose as your belly moves towards the floor and your head and tail bone lift. Exhale through the nose, rounding through your spine, gazing towards your knees or your growing baby.

Cow Face (Gomukhasana) Sit with your legs extended out in front of you. Bend your right leg and cross your right leg over your left, stacking your knees one on top of each other. Place your right foot close to your left hip. Bend your left leg (which is on the bottom) and place your left foot towards your right hip. Lengthen tall through the spine, opening your hips and grounding your sit bones into the earth. Bound Angle (Baddha Konasana) Sitting with lengthend spine, open chest, relaxed shoulders, and long neck, bend your knees as they gently fall towards the earth and the soles of your feet come together. Open up the inner thighs and hips, bringing relaxation and calmness to your body as you visualize the birth of your baby.  Stay tuned for Part #2