exercise and pregnancy

9-Pose Pregnancy Yoga Sequence

by Deb Weiss-Gelmi, founder of Sing Song Yoga® for kids.

Pregnancy is an exciting and sometimes intimidating time of a woman’s life.  There is endless information available for newly pregnant woman that it can be overwhelming trying to decide what is best for you.

As a mom of three kids, a yoga instructor and one who did everything in my power to enjoy healthy pregnancies and natural births, I will share a simple yoga sequence ideal for the healthy pregnant mom.

Below are some of the poses I did nearly every day of my pregnancy with twins.  Even though I had already been doing yoga for 10 years, I took it more seriously during these 9 months than I ever had before. I knew that yoga would improve my chances of having a smooth healthy pregnancy and delivery. And with my daily practice I felt better able to adjust to my drastically changing body as well as remain calm and positive in each moment, and about my upcoming delivery. I carried my twins full term and had a natural delivery.

This sequence will run about 30 minutes. If you have any questions please connect with me through my website.

Reclined Bound Angle Pose — Supta Baddha Konasana (5 minutes)

• Sit with soles of feet together with your knees out to the side just in front of the bolster (or folded blankets) with a blanket for a pillow.
• For a deeper sense of relaxation, either belt your legs as in the photo or rest your toes against a wall.
• With the support of your arms and elbows, begin to lean back while lifting your ribs up and place them down on the bolster. Support your head with the extra blanket.
• Prop your knees with blankets as in picture if they’re off the floor.
• Shoulders are turned under slightly with palms of your hands facing the ceiling.
• Begin to let go of tension throughout your body and relax in this lovely supported pose for about five minutes or until you would like to come out.
• To come out use your hands to support bringing your knees together. Remove belts. Role to your side while allowing your head to gently settle on the floor. Lie on your side for a few moments. Use both arms to push yourself up to seated.

Mountain w/ Arms up — Urdhva Hastasana

• Stand upright in Mountain (Tadasana) with feet hip-distance apart.
• Balance weight equally in your feet, firm your knees and thighs while gently lifting your abdomen in and upward.
• Lift your sternum and take your shoulders away from the ears.
• Stretch your hands downward, palms facing your outer thighs.
• Stretch your fingers and arms forward in line with your shoulders, then upward toward the ceiling alongside you ears.
• Breath normally, keep your shoulders away from the ears and hold the pose for 10 to 15 seconds.
• Maintain the space you have created while you lower your outstretched arms back to your side.

Triangle — Utthita Trikonasana

• Stand upright in Mountain (Tadasana) with feet hip-distance apart.
• Step your feet apart about 3 feet and spread your arms out to the side in line with your shoulders. Palms face the floor.
• Turn your right leg 90 degrees to the right and your left foot slightly inward.
• Bend your torso sideways to the right and place your hand on a block or a chair, or hold your shin or ankle.
• Raise your left arm straight up in line with your shoulder, with palm facing forward.
• If it’s comfortable, turn your neck and look up at your left thumb.
• Breathe normally and hold for 20-30 seconds.
• To come out, press through your outer left heal and lift your torso back to upright. Turn your feet straight ahead and continue the pose doing the same thing on the other side.

Warrior Two — Virabhadrasana 2

• Stand upright in Mountain (Tadasana) with feet hip-distance apart.
• Step your feet apart about 3 feet and spread your arms out to the side in line with your shoulders. Palms face the floor.
• Turn your right leg 90 degrees to the right and your left foot slightly inward.
• On an exhalation, bend your right leg. Be sure your knee is directly over your ankle and keep your torso upright – not leaning toward the bent knee.
• Turn your head to the right and look over your right fingertips.
• Breathe normally and hold for 10-15 seconds.
• To come out, straighten your right leg. Turn your feet straight ahead and continue the pose doing the same thing on the other side.

Wide Leg Forward Bend — Prasarita Padottanasana

• Stand upright in Mountain (Tadasana) with feet hip-distance apart.
• Step your feet apart about 3 feet with the outer sides of your feet parallel to each other (might seem a bit pigeon-toed).
• Distribute your weight evenly throughout your feet. Lift and firm your kneecaps and thighs and gently press your thighs back.
• Move your tailbone down and in.
• Gently lift your abdomen and sternum while taking your shoulders away from your ears.
• Put your hands on your hips, thumbs point toward the spine, elbows point back, broaden across your chest.
• Bend forward stretching your sternum away from your firmed thighs, place your hands on blocks on the floor under your shoulders.
• Take your shoulders back toward your hips.
• Hold the pose for 30-60 seconds or longer if you feel comfortable. If you tire or lose focus come out earlier.
• To come out, return your hands to your hips, elbows point toward the ceiling and lift with your chest while lengthening your torso.
• Step your feet back to hip-distance and stand upright in Mountain.

Bound Angle — Baddha Konasana (five minutes)

• Sit upright on narrowly folded blankets (3-4 inches thick) at the wall with your legs outstretched hip-width apart. Be sure your buttocks are higher than your feet.
• Bend one leg at a time to bring the soles of the feet together with the outer edges of your feet resting on the floor in front of your pelvis.
• Hold your feet or shins. Lift your sternum while taking your shoulders toward your hips.
• Relax your groin and inner thighs out toward your knees.
• Maintain the lifted sternum and shoulder work while relaxing your head, jaw, face, throat and inner thighs. You may place your hands on your thighs.
• Breathe normally and hold this pose for as long as you feel peaceful in doing so.
• This, as well as the reclined version, were two of my favorites while I was pregnant with twins. It has the capacity to lessen the strain on abdominal organs and relax your muscles around your baby. Enjoy!

 

 

Seated Wide Angle Pose — Upavistha Konasana (five minutes)

• Sit upright on narrowly folded blankets (3-4 inches think) at the wall with your legs outstretched hip-width.
• Gradually spread your legs apart increasing the distance as much as you can while maintaining your lifted torso.
• Keep your toes and kneecaps pointing toward the ceiling.
• Using the support of your hands behind your thighs, lift sternum and take shoulders toward your hips while maintaining firm knees and thighs.
• Relax your head, throat, jaw and face.
• Use the wall for support. Breathe normally and hold this pose for as long as you feel peaceful in doing so. Be sure to come out before you lose focus on maintaining lift.
• To come out, maintain the lift and bend legs and bring them back to center. Do so without strain to the groins or inner thighs.

Legs Up the Wall — Viparita Karani (five minutes)

• Arrange a bolster or folded blankets at the wall (about 10 inches thick – see pic).
• To get into in the pose sit with your back to the wall with your right hip just at the outer edge of the blanket.
• Roll your hips onto the bolster focusing first on taking your right shoulder to the floor and keeping your buttocks at the wall. Finally rolling your left shoulder down to the floor and your left hip onto the the bolster.
• Adjust yourself so that your buttocks and legs are touching the wall and your shoulders are close to the bolster and slightly turned under (in order to raise the sides of the chest up) with your palms facing up.
• Keep your feet hip-distance apart and legs firmed and straight, extending through your inner heals and balls of the big toes. Move the pinky side of the feet down toward your hips. Relax your whole baby belly allowing your muscles to let go.
• Relax your entire head and face and remain in this position for as long as it’s comfortable for you – about five minutes and you can work up to ten.
• To come out, slowly and gently roll to your side leaving the weight of your head on the floor or propped on your arm. Relax for a few moments and then push yourself up with both arms to a seated position.

Savasana (with support – not flat on your back when pregnant)

• Use a bolster or arrange folded blankets as seen in this pic – three narrowly folded blankets stacked with a stagger to form ascending steps at the end closest to your body. Have extra blankets around in case you need to support more.
• Use a folded blanket under the head and a rolled blanket or bolster under your knees. Though it’s not shown in this photo, it is also nice to put blankets under your arms to lift them up a bit.
• Relax your entire body from your head to your toes – including the lovely space around your baby. Remain in Savasana for as long as it’s comfortable for you – about five to 10 minutes.
• To come out, bend your legs and arms one at a time. Roll to your side for a moment allowing the weight of your head to be supported by the floor or your arm. Use both arms to push yourself up to a seated position.

Namaste.

References:

G.S. Iyengar, R. Keller, K. Khattab (2010) Iyengar Yoga for Motherhood, New York, NY, Sterling Publishing Co., Inc.

G.S. Iyengar, C. Saudek, (2008) Yoga During Pregnancy.

C. Saudek, (2006) The Yoga Place LLC General Pregnancy Sequence. La Crosse, WI