54
MIDPREGNANCY
1
2
In this dynamic set of sitting poses, your legs are wide apart and your
hips are open. This wide base is an efficient way to stretch out and
strengthen the upper body while bringing increasing mobility to the
lower back and hips. This sequence can be exhilarating if you feel
energetic, but it can also energize you if you are tired. All these
poses—practiced either as a sequence or separately—will give
you power from your base so close to the ground.
UPAVISTA KONASANA
WIDE-OPEN STRETCHES
Sit on the floor—on a cushion
if needed—with your legs wide
apart and your toes turned up.
Clasp your hands and turn them
out. Sitting tall, stretch into your
wrists and extend your arms out
in front of you as you exhale.
On your next inhale, raise
your extended arms
up slowly in a semicircle,
keeping your hands clasped.
Look up at your hands and
stretch into your wrists as
you breathe in and out.
Use your lower abdominal
muscles to help you breathe.
Keep your knees straight
and stretch into your heels.
If your neck feels strained as
you look up, relax and look
straight ahead to gain more
stretch before trying to look
up again. If your neck is still
strained, practice with your
head held straight.
CAUTIONS
To protect your lower back, you
must sit up straight in this pose.
If you are a dancer or
an experienced yogi, or your joints
are very loose, be careful
to avoid overstretching in these
poses. Don’t stretch your legs
wider than 120°.
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55
Interlock your fingers
behind your back
3 4
5
6
As you exhale, lean over to the right
as far as you can toward your right leg,
pressing into your wrists. Turn the muscles
of your left leg out to maintain a strong,
wide base. Repeat on the left side. If you
are ready for more, stretch in a continuous
circular motion from right to left.
Sit Chakki Chalanasana with your legs wide apart,
toes turned up, and hands clasped as if grasping a
huge stick. Inhale deeply and stretch your hands
toward your right foot. Exhale and draw your
hands around to your left foot, then to your waist
and back to your right foot, as if stirring a large
pot. Reverse sides and repeat.
Sitting tall with your legs wide apart,
extend your arms behind your back and
interlock your fingers. Stretch into your
wrists, pulling your shoulders back. Hold
for three deep breaths using your lower
abdominal muscles.
Press the whole of your hands down evenly on
the floor. Lift your upper body as you inhale, and
engage the abdominal and back muscles as you
exhale. Release the pressure, rest for a breath
cycle, and repeat for three cycles. This connects
you to the gentle power of your birthing muscles.
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