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EARLY PREGNANCY
1
2
The “queen” of classic yoga postures is adapted here so that
pregnant women who are new to yoga can receive its benefits
without strain. Even if you are an experienced practitioner, it
is best to use these easy variations to rest and deepen your
abdominal breathing in early pregnancy. Each variation develops
your awareness of the connections between your lower back
muscles and abdominal muscles. Use a support to allow for a wide
range of supported inversions to suit your individual needs.
SARVANGASANA
ADAPTED SHOULDER
STANDS
Position a beanbag or pillow
against a wall to support your hips,
and rest your upper back and
head on the floor. Place both feet
against the wall, keep your knees
bent, and rest your arms on the
floor. Breathe deeply and relax.
This stretch complements Step 1 by allowing you to
open your chest and abdomen fully. Press your lower
back onto your support and stretch into your heels.
Extend your arms out along the floor behind your
head and stretch into your fingertips. Then practice
inhaling lightly, gradually lengthening the time you take
to breathe out. Continue for six breaths or more.
BENEFITS
Inverted poses such as these
stimulate blood circulation in the
pelvic area and the legs. Use these
supported adaptations:
To help you rest in the evenings.
If you work standing up.
If you have varicose veins or wish
to prevent them. Deep breathing
in restful poses also helps
calm the emotions.
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