88
1
4
2 3
Relaxation is an integral part of yoga. A full relaxation of 20 minutes or more brings
special benefits, which are particularly desirable in pregnancy. Going deep inside
yourself allows you to access inner peace and intuition beyond the daily hustle and
bustle and the roller coaster of normal, yet often trying, emotions that occur during
any pregnancy. Nurturing yourself through relaxation will allow you to store precious
reserves of energy and respond better to the demands of your new baby. It will also
help you to be calmly assertive and gracefully accept any offers of help.
RELAXATION
Find a quiet environment
where you will not be
disturbed. Use cushions and
a blanket to make yourself
warm and comfortable. Lie
on the floor or on a firm
bed and bend your knees
to align your spine. Between
25 and 30 weeks, use a
cushion to raise your lower
back, but after 30 weeks of
pregnancy, avoid relaxing
in any supine position.
Enjoy the sense of peace
that you discover when
mental activity subsides,
sharing it with your baby
and affirming your trust in
the wonder of life. When
you are ready, come out of
your relaxation. Slowly turn
to one side for a moment
and use the Rolling Up
sequence (see opposite)
to stand up.
Relax your lower jaw
and make sure the base of
your neck is aligned. Use a
cushion under your neck for
support if needed so that
you can look up vertically
without strain. Close your
eyes and breathe deeply
for three breaths, using
each exhalation to let
go of any tension.
Passively register any
thoughts or emotions,
as if projected on a white
screen, that enter your
mind. Trust that negative
emotions are not part of
you, just projections on the
screen. Relax the palms of
your hands to open and
soften your heart.
ADAPTED CORPSE POSE SHAVASANA
US_088-089_Chapter2.indd 88 25/06/2020 16:19
89
RELAXATION
1
2
3
Using yoga to change positions harmoniously
makes pregnancy more comfortable and tones
the pelvic muscles safely. Use this method each
time you get up from lying down on your back.
Steps 1 and 2 are also helpful to change sides in
bed without strain from mid- to late pregnancy.
First, bend your knees and roll to the right,
bringing your right knee up to waist level. Bend
your right elbow and position it on the floor by
your right knee.
Place the palm of your left hand on the floor
at shoulder level and make sure it is aligned
with your bent knee. Keep your neck soft
as you roll onto your right side.
Shift your weight onto your left hand and knee.
Then bring your right knee underneath your right
hip, and your right hand underneath your right
shoulder. Come up into an all-fours position, turn
the feet under and walk your hands toward your
body, enabling you to get up without strain.
ROLLING UP
US_088-089_Chapter2.indd 89 25/06/2020 16:19
..................Content has been hidden....................
You can't read the all page of ebook, please click here login for view all page.