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A practical, step-by-step photographic guide to yoga poses specifically chosen to support you safely through pregnancy and the first months following the birth.

Yoga is more important during pregnancy than at any other time of your life. As your body becomes unfamiliar to you from trimester to trimester and as labor approaches, you need safe, strengthening, and supportive sequences to guide you on your journey. This book gives you step-by-step yoga postures specially adapted for each trimester, and relaxation techniques and simple breathing exercises will show you how to adjust to the physical demands of labor and give birth with confidence. From conception to birth, help develop shared well-being and continue to reap the benefits of yoga after the birth as you bond with your new baby and regain your shape.

Table of Contents

  1. CONTENTS
  2. YOGA FOUNDATIONS
    1. Why Yoga in Pregnancy?
    2. Stages of Pregnancy
    3. Foundations of Practice
    4. Create Your Own Yoga Practice
  3. EARLY PREGNANCY
    1. Basic Pelvic Alignment
    2. Spinal Rolls
    3. Sitting Stretches
    4. The Thunderbolt
    5. Easy Triangle
    6. Shoulder Stretches
    7. Breath & Awareness
    8. Adapted Shoulder Stand
    9. Relax, Open, Nurture
    10. Special Applications
  4. MIDPREGNANCY
    1. Alignment of Spine
    2. Breath & Awareness
    3. Pelvic Floor Stretches
    4. Sitting Chair Stretches
    5. From Sitting to Standing
    6. Sitting Stretches
    7. Wide-Open Stretches
    8. Easy Kneeling Stretches
    9. Adapted Kneeling Stretches
    10. Advanced Kneeling Stretches
    11. Tree Pose
    12. Standing Hip Openers
    13. Sun Salutation
    14. Supported Triangle to Moon
    15. Advanced Triangle to Moon
    16. Supported Archer to Warrior 1
    17. Advanced Archer to Warrior 3
    18. Standing Twists
    19. Strong Centering Poses
    20. Breathing Techniques
    21. Active Relaxation
    22. Relaxation
    23. Special Applications
  5. LATE PREGNANCY
    1. Alignment of Spine
    2. Sun Salutation
    3. Circular Stretches
    4. Warrior to Wall
    5. Yoga Dances
    6. Sitting Stretches
    7. Wide Kneeling Stretches
    8. Yoga for Better Sleep
    9. Special Applications
  6. YOGA FOR LABOR AND BIRTH
    1. Stretching for Birth
    2. Yoga for Labor
    3. Breath, Visualization, and Sound for Birth
  7. POSTNATAL YOGA
    1. First Relaxations
    2. Comfortable Baby Feeding
    3. Inner Toning
    4. Gentle Back Stretches
    5. Standing Tall
    6. Chair Yoga Twists
    7. Kneeling Stretches
    8. Kneeling Sun Salutation
    9. Standing Open Twist and Forward Bend
    10. Standing Sun Salutation
    11. Twists & Bends
    12. Bridge to Rolling Plow
    13. Relaxation
    14. Special Applications
  8. Index
  9. Acknowledgments
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