Wednesday, January 16, 2008

Pregnancy Yoga - How do I continue my practice?

After reading Tips on Getting Pregnant, I'm sure you've now wondering how to practice while carrying a baby. Okay, maybe it didn't work that fast, but stranger things have happened--unless your a man!

Here are some beneficial postures:
Cat/Table - Skip arching the spine down towards the floor.
Baddha Konasana (Bound Angle or Goddess)
Squats - Omit during the last few weeks of pregnancy.
Pelvic floor lifts - Lifting on the inhales and relaxing on the exhales.
Alternate nostril breathing (no retentions)

These ones are fine to do as well:
Virabhadrasana I & II (Warrior I & II)
Trikonasana (Triangle)
Balasana (Child) with support for the upper body
Gomukhasana (Cow)
Savasana (Corpse) - Lie on your left side with a pillow between your legs.
Ujjayi breathing

Be very careful with the following:
Twists - Do 70% of what you normally can do; twisting from the upper back and shoulders rather than the belly.
Supine (lying on your back) asanas - Use blankets to create a wedge until a comfortable position is reached and your torso is close to a 45 degree angle.

Avoid these:
Full Inversions
Breath retention
Bellows breathing
Prone (laying on your belly) asanas, such as cobra or locust; This really depends on how large you get. Use common sense. Ask your teacher for modifications.
Intense twists
Strong abdominal work, such as navasana (full boat)

Check out http://www.healthandyoga.com/html/preg.html for further suggestions and breathing divided into trimesters.


And for those wondering: NO I'M NOT PREGNANT, NOR DO I WANT TO BE! Been there, done that, and working on releasing my children not having more. With that said, best of luck to all you mother and fathers to be.

Love Much,

Kris
www.TotalHealthYoga.com
www.TotalHealthYogaClasses.Blogspot.com

Today is the first day of the rest of your life!

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