50
MIDPREGNANCY
1 2
Just as your balance and center of gravity are affected by the
increasing weight of your baby, so changing position requires more
attention. This sequence enables you to keep your center of gravity
in the pelvis, protect your spine, and—once upright—enjoy a feeling
of lightness and perfect alignment. Thus, by adapting the principles
of yoga, this simple, necessary process of getting up from the floor
is transformed into a positive, harmonious stretch that you will also
find invaluable later on when playing with your baby.
FROM SITTING
TO STANDING
Times when you can sit quietly and be aware of
your baby are precious bonding opportunities.
Sit in classic Butterfly pose (p.21) with the soles
of your feet joined. Place your hands on your
abdomen and massage your baby with
whatever strokes feel good. Shed your
preoccupations with each exhale.
From sitting, slide your left foot in close to your
body. Plant your right foot on the floor in front
of you. Inhale and lift your weight onto your
hands. Slide your buttocks forward to rest
on your left heel as you exhale. Repeat this
movement slowly for an effective stretch of
the muscles in your lower back and groin area.
CAUTIONS
Breathe fully as you move,
and always come up on an inhale.
Make use of supports to protect
your knees and back, and
check that your weight is
evenly balanced.
Avoid getting into a static
squatting position in your
transition from kneeling
to standing.
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FROM SITTING TO STANDING
3
5
4
6
Move your left hand
forward and place your
right knee on the floor
so that you come onto all
fours. Ideally, your knees
should be in line with your
hands and your feet in line
with your knees. Move your
weight slowly back toward
your heels.
Return to Step 3 and create a flowing movement
from kneeling to standing. Push on your hands, plant
your feet, and inhale to straighten your legs, lifting
your arms with your hands in Prayer mudra.
Continue to move back
until your knees lift up off
the floor. Then walk your
hands backward until you
find yourself on tiptoes in a
squatting position with your
knees outside your arms.
Repeat again slowly if you
want to stretch your
lower back muscles.
As you stand in a fully
upright position, keep
your hands in Prayer
mudra and extend
your arms above your
head for a complete
stretch. Then bring
your arms down to
your sides with the
palms of your hands
opened out. You may
wish to repeat this
hand movement with
the affirmation, “I am
open and ready.”
BENEFITS
This flowing movement
prevents and alleviates pelvic
pain by keeping the body
symmetrical in the transition
from sitting to standing via
kneeling. If you have a history
of pelvic pain, or if you have
had twinges in early pregnancy,
make this a systematic daily
practice—on and off the yoga
mat—throughout your
pregnancy and into the early
postnatal months.
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