10
YOGA FOUNDATIONS
Pregnancy is usually divided into three trimesters, each consisting of three months,
and a fourth, postnatal period. However, for the purposes of yoga practice, this book
is divided by weeks into four stages, with a dedicated labor and birth section, which
correspond more closely to changes and adjustments experienced by most women.
STAGES OF PREGNANCY
EARLY PREGNANCY (1 TO 16 WEEKS)
In these first weeks, you are adapting to hormonal
changes and your baby is undergoing the most rapid
and crucial early formation of the nervous system. Step
back now from your usual fitness routine and discover
the power of deep breathing as you kneel, sit, or lie
down. When you feel fatigued, use yoga to rest deeply
and surrender to change with a positive attitude.
Developing breath awareness in this relaxed state
enables you to use breathing as a powerful tool to
banish anxiety during this intense and delicate period
of transformation for both you and your baby.
MIDPREGNANCY (16 TO 34 WEEKS)
Once the placenta is fully functional, hormone levels
balance out and your pregnancy is established. Focus
now on building strength and stamina, aligning your
spine, and making space for two to “breathe” as your
Stamina Standing poses in midpregnancy provide all-over
strengthening for your body. They give a wonderful feeling
of vitality while taking pressure off your lower back.
Self-nurture Slow movements, accompanied by the flow of
your breath, create a grounding and nurturing effect in early
pregnancy and promote calm strength in stillness.
US_010_011_Ch0.indd 10 25/06/2020 16:18
11
STAGES OF PREGNANCY
Toning After the joy of welcoming your baby into the world,
use the power of your breath to tone the deepest muscles
and regain both your figure and a strong back.
Inner power Seated yoga stretches in late pregnancy keep
the base of your body free from tension. This prepares you
for bearing down lightly in labor using effective breathing.
baby grows up toward your rib cage. Yoga will give
you energy, strength, and agility, expand your breathing
capacity, and help you balance activity and rest. As you
sense the first, fluttering movements of your baby,
yoga will help you develop a receptiveness and
connection with this miraculous feat of life inside you.
LATE PREGNANCY (34 TO 40+ WEEKS)
Your priorities change as you experience a greater
heaviness and a need to focus on the birth; the aim of
yoga now is to keep you comfortable and prepare you
physically, mentally, and spiritually for labor. Energetic
practice is focused on pelvic movements that support
the optimal position of your baby while keeping you
strong, centered, and grounded. Further awareness of
your birthing muscles with yogic breathing empowers
you to be open and fearless. Yoga dance steps (pp.106–
107), alternated with supported stretches and periods
of relaxation, connect you with patterns of birth.
LABOR AND BIRTH
If you are free to move—with or without support—
the rhythms of a yoga “labor circuit” include standing,
kneeling, sitting, and reclining positions and will engage
your mind fully. However your labor and birth unfolds,
yoga helps you stay connected with yourself and your
baby throughout each stage
POSTNATAL (BIRTH TO 16 WEEKS)
Regaining good posture is a priority after the birth.
Your abdominal muscles, which have been very
stretched in late pregnancy and may have been cut for
the birth, must heal and strengthen; deep breathing in
supported poses helps tone the muscles of your lower
back and abdomen. A safe progression of gentle,
adapted poses avoids the strain of too much exercise
too soon, which can be counterproductive, while
daytime relaxation techniques help you make up for
lost sleep and calmly adjust to life with your new baby.
US_010_011_Ch0.indd 11 25/06/2020 16:18
..................Content has been hidden....................
You can't read the all page of ebook, please click here login for view all page.