Yoga Tips for Pregnancy

Thanks to and written by, Mindy Arbuckle, Owner of Green Mountain Yoga, Firm Believer in the Power of Prenatal Yoga!

Pregnancy is such a magical time in a woman’s life.  There are so many changes happening in your life and in your body.  Yoga is a fantastic way to help you through all of the adjustments and to keep your life balanced.  Yoga can also help to prepare you physically, mentally and spiritually for the journey of labor, birth, and beyond.
Here are three simple things to practice during your pregnancy to keep you healthy and to develop a bond with the child within.
First, practice mindful breathing every morning.  Find a comfortable seat on the floor, up against a wall or on a stable chair and allow your hands to rest on your belly or on your knees.  Take a moment to find your sit bones and lift the spine while letting the shoulders relax.  Take a deep breath through the nose and feel the belly expand.  Notice how low in your abdomen you can feel the breath as you breathe?  Create space with every inhale.  With the exhale, slowly release the breath through slightly pursed lips.  Engage the muscles in your abdomen softly at the end of the exhale to release a little more air and to feel like you are giving your little one a little hug from within.  Feel yourself relaxing as you continue to breathe slowly and mindfully for 3-5 minutes.
Second, practice the delivery dance on your hands and knees.  This is similar to a yoga Cat/Cow but with more freedom to move where your body guides you.  Feel your back round and then arch.  Shift your hips side to side.  Find your ribs moving in circles up and down.  Whatever feels nice here is what you should do.  Explore your changing body.  Enjoy the movement of the spine, shoulders and hips.  Don’t forget to breathe while moving.
Lastly, relax and enjoy the process.  Lie in savasana on your back or your side or even try legs up the wall or the sofa.  Relax in this comfortable position for at least five minutes to help you connect to the amazing journey you are on.  Take this time to connect to your breath, your baby and your self.
Enjoy these three simple practices as often as possible, every day if you can manage.  The most important thing, in my opinion, while you are pregnant is to trust yourself and your body.  If you can trust that your body knows what it is doing and is capable of doing it well you will be able to enjoy and relax into the process of pregnancy and birth.

Tagged as: Pregnancy, Yoga