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YOGA FOUNDATIONS
Yoga is rooted in experience, so your yoga practice before, during, and after the birth should—above
all—suit your individual needs and lifestyle. Select yoga exercises that match your own level of fitness, your
timetable, and even your mood, to create a unique yoga routine. As your practice grows, you will find that
you can incorporate yoga into everyday movements, so you can practice both “on” and “off” the mat.
CREATE YOUR OWN YOGA PRACTICE
Each spread in this book illustrates a complete sequence
as a ready-made practice. However, there are no set
routines. You can pick out individual poses from one
spread and combine them with different poses from
other spreads as you wish, or to suit your available time
or energy levels.
If you begin this book in mid- or late pregnancy, use
the whole book, not just your relevant section, since
earlier exercises may give you the foundations you
need now. If you are an avid practitioner of yoga,
don’t under estimate some of the adapted poses;
their simplicity will help you deepen your breathing
and your practice as your body and mind change
through the months.
A regular practice every day, no matter how
short, is best to ensure that yoga not only tones and
refreshes you but also opens up a space in your day
for you to quietly welcome your baby and let yourself
be. In fact, many of the exercises can be integrated
into your daily routine, wherever you are. Use them
to develop better posture as you stand, walk, sit
at a desk, or clean the house. Alternatively, select
an exercise for an “instant” practice if you have
only a few minutes to spare.
Creating a yoga corner at home is conducive to
a regular practice. Keep your props there (including
a yoga belt, yoga blocks, and cushions), and make sure
you have a solid chair with an upright back. Always
practice yoga on a firm, nonslip, comfortable
surface—either a carpet, a rug, or a yoga mat—and
always practice a pose on both sides of your body.
If you are new to yoga, the guidelines listed here will
help you make up your own balanced, harmonious
yoga practice.
Yoga space Create a yoga corner for yourself, even if it is
just somewhere to unroll a yoga mat. You will need props
such as a beanbag, a flat cushion to place under your head,
two fuller cushions, and a shawl for relaxation.
STARTING POSE
Take a few breaths in a starting pose to set your
intent to engage in a sequence of moves: Mountain
pose (p.42) for standing yoga poses and yoga dance;
Sitting square (p.24) for sitting poses; Cat pose (p.58)
for kneeling stretches; and Constructive Rest position
(p.20) for poses on your back.
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CREATE YOUR OWN YOGA PRACTICE
GROUNDING
Depending on your starting pose and which stage of
pregnancy you are in, select one or more exercises
that either stretch you dynamically (for example, Sun
salutations—either complete or in part—Circular
stretches, Standing twists, Kneeling rolls, Sitting
stretches), or stretch you in a relaxed way (Spinal
rolls, Supported sitting stretches, Active relaxation).
As well as warming you up, these stretches help you
breathe with each movement and engage your mind.
EXPANSION
Include one or more poses that correspond to your
stage of pregnancy. You may wish to explore adapted
versions of classic poses, such as the Thunderbolt
(pp.26–27), Tree pose (pp.62–63), Archer to Warrior
pose (pp.74–79), or Moon pose (pp.70–73), or
practice a special application to relieve a particular
condition. Alternatively, you can make breathing
your main practice with a focus on diaphragmatic
breathing (such as Breath awareness).
Modifying your practice If the circumstances
are not right for you to do yoga—for example,
after a meal or late at night—a few minutes of deep
breathing followed by relaxation are most beneficial.
Cushioned supports can
become invaluable pieces
of equipment as you
approach labor
INTEGRATION
As you focus on what your body and breath are
doing, your mind becomes still and centered. This
integrated focus absorbs not only the normal flurry
of thoughts, but also intense emotions; yoga draws
your energies into balance and connects you with a
deeper steadiness. Use Spinal alignments, Hip openers,
Shoulder stretches, toning the pelvic muscles, Sitting
stretches, or Active relaxation. Hand movements, or
Mudras, and breathing techniques are also conducive to
an integration of breathing, movement, and awareness.
RELAXATION
Allow at least three minutes of relaxation time to
complete your practice. Relaxation is essential—it
enables you to gain the physiological benefits brought
about by deep breathing and stretching. Try sitting
poses, Supported inversions, Forward bends, Corpse
pose, and Walking relaxation. These will also help
during labor and beyond, renewing your energy
levels and calming your baby.
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