104
LATE PREGNANCY
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Warrior poses generate immense energy. Directing this energy
in late pregnancy to control and release the pelvic muscles is
helpful preparation for labor. As well as literally offering your
body a strong support, the Wall can help you draw inner
strength right up to labor. Whether you are experienced or
new to yoga, these stretches increase your awareness of the
power of your breathing.
ADAPTED VIRABHADRASANA
WARRIOR TO WALL
Stand facing a wall so that your forearms can rest
comfortably against the wall. Take your left leg
back and bend your right knee forward, keeping
your hips aligned. Take four breaths, pressing
your hands against the wall on each exhale.
Cross your forearms and rest your elbows
against the wall so that your arms can support
your forehead. Keep your left foot in place and
lean your right knee against the wall. Enjoy the
expansion of your rib cage as you take four
deep breaths.
BENEFITS
These poses help to:
Strengthen your back muscles.
Involve the muscles of the back and
abdomen in deep breathing.
Stretch hamstring and calf muscles.
Lift the inner arches of your feet to
relieve pressure on the pelvis.
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105
WARRIOR TO WALL
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On an inhale, extend your left arm vertically up
the wall by your left ear while keeping your right
elbow in place. Exhale and stretch further into
your fingertips as you press your left heel onto
the floor and focus on keeping your right side
totally relaxed.
After this vigorous breathing, rest on cushions
in a gentle kneeling adaptation of Turtle pose,
your knees open wide, arms folded around
your knees, and your head to one side. If you
do not enjoy Turtle pose, try Child’s pose.
Then repeat the sequence on the other side.
Stretch your
lower spine
down toward
your heels
Use cushions under
your feet and your
head to help you relax
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Keep your right leg in position and kneel
down on your left knee. Place a cushion
under your knee for comfort if needed.
Lower your hands so that your forearms
rest vertically against the wall. Tuck in your
tailbone to relax your lower back, and
breathe deeply for four breaths.
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