Yoga for You and your Baby - Part 1

Part 1 – Prenatal Yoga

It’s of no great surprise that pregnancy, childbirth and childrearing take a pretty hefty toll on the body, (she writes as she groans with neck and shoulder pain from hauling and breastfeeding an increasingly heavy baby). I am a yoga instructor, and yet even since being in utero, young Maisie has given me a better work out than an Ashtanga class at a local gym. With this in mind, here are some sample stretches to help keep you in tip-top physical and mental shape, in this part, before baby, and next week, post baby. Bear in mind, that if you attend a class rather than just practicing at home, you have the added benefit of potentially meeting some new mommy and baby friends along the way.

Prenatal Poses:

Pelvic floor exercises otherwise known as Kegels:

I think we all know what these squeeze and hold exercises are as well as their benefits without me having to spell this one out.

Reverse Namaste Position:

To strengthen wrists and prevent carpal tunnel syndrome, as well as opening the chest to alleviate future hours spent cradling and feeding your infant. Sit in a comfortable cross-legged position (you can also sit on a folded blanket, bolster or chair). Bring your hands gently behind your back and carefully point your fingertips upwards and bring palms together in reverse prayer.

Side Lying Leg Pulses:

To help strengthen your hips and thighs for childbirth. As the name suggests, lie on your side and pulse your top leg. Repeat on other side.

Squats:

To help strengthen your hips, thighs and stamina for childbirth.  Stand with your legs wider than hip width and sit down into a squatting position, either with your back against a wall or away from a wall, and either staying still or moving up and down in a moving version of the pose.  

Legs up the wall Pose (Viparita Karani):

To alleviate swelling in legs and ankles in late pregnancy. Elevate your feet on chair or up the side of a wall. Breathe and relax.

Final Resting Pose (Savasana):

To rest, relax and meditate on the wonder of your pregnancy. Lie on the ground with knees bent or supported on a rolled blanket. Close your eyes and connect with your baby.

My body is beautiful and strong

My baby is growing perfectly

The universe loves and supports me and my baby

I am preparing for the divine plan of my life to unfold

Pregnancy is natural and normal, safe and divine

My body knows how to give birth and I will let it

I feel calm and relaxed

I send love to my baby

My body is beautiful and strong.

Namaste.