66
MIDPREGNANCY
1
2
3
Sun salutation stretches are invigorating and infuse you with a
positive outlook for the rest of the day. This sequence, adapted
for pregnancy, tones your whole body without exertion in a short
time and strengthens your cardiovascular and respiratory systems.
You can pace yourself and modify the sequence to improve your
stamina in a way that best suits your individual needs.
SURYA NAMASKAR
SUN SALUTATION
Stand in Mountain
pose, feet hip-width
apart and knees bent
slightly. Exhale to center
yourself, interlock your
fingers, turn your hands
out, and extend your arms.
Take a deep inhale and
slowly raise your arms
above your head without
moving your lower body.
Keep your head relaxed
as you gaze straight ahead
and remain grounded.
Unlock your fingers
and face your palms
forward. Exhale and
extend the stretch by
pressing your heels
down. Inhale and lift
your rib cage.
CAUTIONS
If you are affected by pelvic or
groin pain, skip Steps 7–10 and 12.
If you have recurrent sciatic pain,
replace Step 11 with the special
application on page 93.
Practice on a nonslip surface.
US_066_069_Chapter2.indd 66 25/06/2020 16:18
67
4
5
6
WORK IN THE SEQUENCE
This Sun salutation sequence is achieved by breathing in
and out continuously through the successive poses. It can
also be performed more slowly by holding each pose,
or resting, for several breaths. It is important that you
maintain a steady rhythm, whether fast or slow,
throughout the sequence.
As you exhale, bend your knees, bring
your arms down, and walk your hands
along the floor. If you can manage it,
stretch your legs as you walk your hands
forward. Alternatively, kneel down on
all fours with your toes turned under.
As you exhale, bend your knees, turning them
out to allow for a comfortable forward stretch,
and come down into Child’s pose. Rest your
forehead on the floor and relax for a couple of
breaths. End the Sun salutation sequence here
if you feel tired. If you experience pelvic pain
when walking, replace Steps 7–10 overleaf with
a Rolling Cat sequence (p.58). Do two rounds
of this, then rest in Child’s pose.
Inhale, straighten your legs, and lift your sitting
bones as high as possible in Dog pose. Keep your
heels down if you can, or bend your knees, which
also elongates your lower back. As you exhale,
press your index fingers onto the floor to make
a straight line from wrists to hips. Inhale again.
Adjust the angle of your
knees to bring your buttocks
as close to your feet as possible
US_066_069_Chapter2.indd 67 25/06/2020 16:19
68
7
9
8
10
From Child’s pose, turn your toes under, inhale,
and lift into Dog pose. Form a strong base with
your hands and feet, lift your right leg in the air,
and stretch into your heel as you exhale. Keep
both knees bent if you find it easier. Then rest
in Child’s pose for a couple of deep breaths.
Press your right foot
down firmly so that
you can raise your arms
slowly and bring your
torso upright on your
next inhale. If your
left knee is comfortable,
stretch your arms up
above your head.
Inhale and shift your center of gravity forward
so that as you kneel up on all fours, you can move
your right leg and place your right foot on the floor
outside your hands. As you exhale, push your right
hip down to open your sacrum area and alleviate
any discomfort created by your growing baby.
Exhale, straighten your right leg, and lunge
forward to place your hands on the floor
in line with your right foot. Relax your head.
Rest in Child’s pose, then repeat Steps 7–10
with the left leg and rest in Child’s pose again.
Press your right hip
down to create more
space in the groin area
US_066_069_Chapter2.indd 68 25/06/2020 16:19
SUN SALUTATION
11
12
13
From Child’s pose, turn your toes under, inhale,
and walk your hands back toward your body until
you are in a squat position. If you have pelvic pain,
push on your hands as you walk them back to get
up in one flowing motion. If practiced daily, this
flowing stretch strengthens your pelvic girdle.
If comfortable, hold the squat (heels down if
possible) for two breaths, your hands in Prayer
mudra and elbows inside your knees. Or use the
momentum to stand up; keep your head aligned,
and push your heels down to lengthen your spine.
As you stand upright,
keep the palms of your
hands together and
raise your arms above
your head. To finish
the sequence, bring
your hands down to
your chest in Prayer
mudra as you exhale in
namaste, the centered
and peaceful greeting
of yoga.
US_066_069_Chapter2.indd 69 06/07/2020 12:25
..................Content has been hidden....................
You can't read the all page of ebook, please click here login for view all page.