Updated: Sep 8
A HOME PRACTICE FOR PREGNANCY
This simple restorative practice will relax you and will help with heartburn. It is suitable for 2nd and 3rd trimester. We have used our Studio yoga equipment but you can use any items that will support your body in a similar way. You can stay up to 5 minutes in each pose and up to 15 minutes in Savasana for your relaxation. Being a restorative practice you must adjust yourself so that you feel 100% comfortable when in the pose.
Guidelines: Move slowly and with awareness from one pose to the other. Do not overstretch and keep your abdomen soft. Keep your focus on creating space and length. Do not practice with a full stomach.
Caution: Some of the poses presented below may not be suitable for you if you have some health issues. Please ask your teacher. We also recommend a medical clearance before you start yoga in your pregnancy.
1. RECLINED ANGLE POSE (Supta Baddha Konasana)
a. Sit in front of your bolster and draw your heels to your perineum then lie down. Your head should be supported so that it does not tilt back. Your chest should be raised and your sternum moving up and towards your chin. If your back feels tight, move your bottom a little further away from the bolster to lengthen your lower back down to your sacrum. Roll your shoulders back and release them down. Turn your palms facing up. Close your eyes and bring your awareness to your breath. Let your mind and body release and grow quiet. Be present to how you feel and be present to your baby. Stay in the pose for up to 5 minutes.
b. Then as you inhale take your arms up and cross them over your head. If you are tight around your shoulders, place your arms on your forehead for support. Stay there couple of breath then release, bring your knees up, roll to your side and come up.
2. LEGS UP THE WALL (Viparita Karani)
Lie down with your buttocks to the wall and your legs against the wall. Have your bolster to your side. Bend your knees, raise your buttocks and pull your bolster under your pelvis. If you are using blankets instead of a bolster, place your blankets against the wall, lie down on your side on top of the blankets with your buttocks to the wall and flip your legs up.
Your head and shoulders should be on the floor and your chest lifted. Close your eyes and breathe normally. After 3 to 5 minutes move your legs in the Angle pose and remain there for another 2 minutes. To come out of the pose press your feet to the wall and slowly slide down.
3. CORPSE POSE (Savasana)
Place your legs on a chair to release your lower back. You can also place your knees on top of a bolster if you prefer.
Your chest is lifted facilitating breathing and your head is supported with blankets.
Roll your shoulders back and down and turn your palms up.
Once you are settled and comfortable in the pose, bring your awareness inwards and observe the movement of your breath until you feel quiet, then begin to gently deepen the inhalation and exhalation without bringing tension to your mind or body, soft inhale, soft exhale…. Lengthening the breath to your own capacity without disturbing the calmness within. After 3 or 5minutes of breath awareness and deep breathing, return to normal breath and let yourself sink into Savasana.
Acknowledgment: our student Effie 8 months pregnant