32
EARLY PREGNANCY
The action of yoga on our physiology is primarily through breathing
and awareness. Without them, poses and movements remain just
exercises. Whatever your experience of being pregnant, your
awareness of your natural breathing rhythm can help link your
emotions and thoughts to physical sensations. In a state of calm
awareness, breathing becomes a powerful tool of transformation.
BREATH & AWARENESS
BENEFITS
These simple practices are effective
techniques to link body and spirit through
a combination of breathing and expressive
gestures. In pregnancy, they are particularly
useful for:
Centering yourself and accessing
your inner strength.
Calming yourself instantly using
deep breathing.
Developing your awareness of good
alignment. Breathing, mudras, and
meditation are most effective if
your spine is well aligned.
Nurturing yourself and your baby.
Increasing your awareness of involuntary
tensions and your ability
to relax your pelvic floor muscles.
Helping you discover the power of intent
expressed in your gestures.
Introducing you to the refreshing
power of meditation.
BREATHING
ALTERNATE NOSTRIL
BREATHING Close your eyes and
place the index and middle fingers of
one hand between your eyebrows.
Close one nostril with your thumb
and inhale through the open nostril.
Close this nostril with your third
finger, release your thumb, and
exhale through the freed nostril.
Repeat several times.
PRANA
In this slow movement, you expand your inahle to
take in prana (universal energy) and direct it to yourself and
your baby. Sit on the floor with your back supported and
your legs crossed or straight. Inhale, spread your arms in a
wide embrace with your palms open, exhale, and cross your
hands over your chest. Inhale, and rest your hands on your
abdomen as you exhale. Repeat, deepening and calming
your breathing with a slightly extended exhalation.
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33
BREATH & AWARENESS
MUDRAS
VERTICAL AXIS Mudras are hand positions that express
awareness and intent. Sit on the floor against a support to
align your spine. Place the fingers of one hand on your
crown and the side of your other hand at your pubic bone.
Breathe deeply for four breaths along this vertical axis.
ENERGY-CHARGING MUDRA
Make fists, one on top of the other
with your thumbs out, at elbow height.
Breathe deeply without clenching
your fists to gather new reserves
of calm strength.
LOTUS MUDRA Make the shape
of a lotus bud: join the outer edges
of each hand and the pads of your
little fingers and thumbs. Spread
your remaining fingers. Hold your
mudra over four breath cycles.
MEDITATION Sit quietly to
meditate and integrate the effects
of the mudras and your breathing
practice. A prayer shawl may feel
soothing and protective, as well
as keep you warm.
ALTERNATIVE
If a kneeling position feels
more comfortable, place
your lower hand over
your tailbone instead.
Elongate your lower
spine with a gentle back
tilt of your pelvis for
four slow exhalations.
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