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YOGA FOUNDATIONS
The principles of classic yoga—a good alignment of the spine from a solid
leg base, and relaxed stretching intensified by deep breathing involving
inner muscles—form the basis of every pose in this book. Your strong
leg base gradually becomes lower and wider as your baby grows larger,
while the gentle yet powerful action of your breathing stretches you in
a surprisingly effective and safe way. Most of all, you want to feel relaxed
and energized and enjoy a balance between dynamic and restful poses.
FOUNDATIONS
OF PRACTICE
APPLICATION
Your body is your best guide—omit
exercises that feel uncomfortable or
cause pain, and stop if you have had
enough. Your heart and lungs are
already working at increased levels, so
your routine should not be strenuous.
Relaxed stretching with breathing
expands your breathing capacity
without ever exerting force.
YOGA FOUNDATIONS
STANDING STRONG In this basic pose, your feet are
positioned hip-width apart to ensure that your legs are
strong and steady. Keep your buttock muscles firm but
relaxed as you stand up straight. When you exhale, you
should feel your abdominal muscles draw in.
RELEASE When you exhale and release, you relax your
arms at your sides and let yourself drop by bending your
knees. Breathe all the way down your spine, which must
remain aligned. This exercise helps you identify the strong
yet relaxed stance of Mountain pose (p.42).
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FOUNDATIONS OF PRACTICE
GETTING UP AND DOWN SAFELY
To protect your lower back and abdominal
muscles, change positions the yoga way from
early pregnancy: bend your knees in a semi-
squat then reach for the floor and come
onto all fours. To move from sitting
to standing, follow the sequence
on pp.50–51.
FINDING FLOW IN YOUR YOGA Many classic yoga twists are not
advisable during pregnancy due to the pressure they create in the abdomen.
Instead, loose, flowing diagonal twists relieve tension from the tailbone to the
shoulders and neck. Practiced rhythmically with the knees slightly bent and the
feet wide apart, they create more space for your baby under your rib cage.
Pull your shoulder back
and extend your arm
behind your waist for
maximum stretch
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WHY VISUALIZE?
During relaxation or meditation, your focus will
probably become more intense. Visualization can help
you select a positive, enjoyable focus that induces feelings
of calmness and well-being. Images drawn from personal
experience are the most powerful. Use visualization to
deepen your relaxation and keep anxious thoughts at
bay so that you can develop a greater awareness of
your pregnancy as it unfolds.
RELAXED STRETCH
All yoga
stretches involve the skeletal
muscles, in particular the two
deepest layers of muscles. By
relaxing the outer layers of
muscles, which are usually tensed
in action, you can discover how
to stretch further. As you stretch,
keep all your joints relaxed to feel
the extension through your body,
and breathe from deep in your
pelvis so that your breathing is
more effective.
ACTIVE RELAXATION Focused deep breathing in a
relaxed, open sitting position helps you prepare for birth
from within and release tension throughout pregnancy. Sit
with your knees wide apart and your feet firmly planted on
the floor. Ensure that your head, shoulders, back, and lower
spine all remain in contact with the wall. Breathe in. As you
exhale, draw up your pelvic floor muscles and release them
only at the end of your exhalation.
YOGA FOUNDATIONS
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DEEP RELAXATION Always leave enough time to end
your yoga practice, however short, with deep relaxation.
The classic Corpse pose balances activity with rest. Up to
28 weeks, place a cushion under the knees for extra support;
after this time, adapt the pose by lying on your left side with
a cushion between the knees for support. Relaxation opens
a space in which you can nurture your emotional bond with
your baby before birth and grow in your unconditional love.
MUDRAS Subtle positioning of the hands has been a
yogic tradition since ancient times. Mudras create specific
internal adjustments, which are said to have physical
benefits. Many mudras foster inner strength and
confidence. A calm, focused approach and regular
practice will increase their positive effects.
INNER STRETCH Some yoga poses strengthen muscle
groups that we are not usually aware of. Muscles used in
childbirth benefit from toning and inner stretch. This is
achieved by gradually connecting deep breathing with
muscular action. Being on all fours reduces the pull of
gravity on these muscles as you tone them.
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