Pregnancy Yoga Part 3. - Spine Exercises

After Shoulder and Hip Exercises continue with...

Spine exercises:

Cat Pose

Start in on all fours Pose. With exhale close it down your head and your hip with curve back, then lift up those high with inhale. Do it slowly, synchronously with your breathing. Practice a few times. The Cat Pose refreshes the whole spine from the cervical to the caudal vertebrae. The main practice to the lower back pain. After relax in Child pose.

Child Pose

Relax with opened knees (because for your belly need place!) outstretched arms in Child Pose.

Easyer Locust Pose

Start in on all fours pose again and raise one foot backwards with a deep inhale just as good as high. Hold it for a short time and then do the exercise with the other leg. If you want to make it difficult, raise your opposite arm upwards too. Take care of your balance, look stiffly at one point, it is help to keep your balance. Then relax with opened knees and outstretched arms in Child Pose.

Dog Pose (in a smaller straddle)

Lift your hips high from on all fours pose, your feet and arms be stretched. Hold the Asana as long as it is good. It releases the hip area and stretches the whole body. After the practice relax with opened knees and outstretched arms in Child Pose.

Tree Pose
        

This is balancing exercise, let's look at a point rigid before and then you can keep your balance. Stand in one leg stable and slowly lift the other leg just as comfortable for you. If you stand stable raise your hands high as you know. Keep it, stretch up. Practice with both feet. Hold the Asana as long as it is good. It enhances concentration ability and balance sensitivity.

Standing spine twisting

Stand up. Put your right leg forward and left leg at the back, than do the lifted right hand at the back and left hand forward, twist the entire upper body to the right side including your head. Keep it as feel as good. Repeat it in the opposite direction.

Triangle Pose in kneeling

This is a easyer Triangle Pose and that is started from kneeling. Stretch it your left leg to the side, and stretch up the arms in full length. Exhalation and bend left sideways and keep the exercise as long as it's good. Repeat for the other side. It helps digestion, stretches the entire upper body while loosening the hip.                                    

Finally relax a longer in Pregnancy Savasana, in the Tiger Pose with deep abdonimal breathing.

Om Namah Sivaya ✿

Pregnancy Yoga Part 2. - Shoulder and Hip Exercises

After the Eye-, Neck-, Breathe Exercise stay in sit cross-legged (or other yoga sitting pose) and do some...

Shoulder and Hip Exercises:

Bending to the side

Bend to the one side with deep exhalation, rise back to the center with deep inhalation and bend to other side with deep exhalation. This exercise stretch the entire torso and shoulders, helps digestion, refreshes the spine and waist. Carry out a few times to the each side.

Easy spine twisting pose

Twist your spine as follows: put your right hand to the back and put your left hand to the right knee. It refreshes the whole spine, keep it as long as well. Turn back slowly and now put your left hand to the back and put the right hand to the left knee. Keep it again as long as well. Strive to turn with your head too during the exercise, then receive the cervical in twist also.

Butterfly Seat

Touch your soles together and pull your foot heels to your groin. Try to keep your knees towards the ground and come near to down with every exhale. This exercise is very good for your hip, beneficial for mothers, it helps expand your pelvic girdle and preparing for childbirth. Stay in the Asana as long as it feels good.

Straddle

Sit in comfortable straddle, stretch your hands high and bend forward with straight back until your tummy permits. It is also very good for your hip and pelvic girdle extension practice. Hold the position for as long as you want it.

Pigeon Pose (easy variant)

Always practice after straddle. Pull your right foot to your groin and stretch your left foot to back. Rely on your hand, keep your body straight. Keep the Pose as long as it feels good and change foot. It provides the thighs and hips in the opposite direction and refresh your hip and pelvic girdle. 

Relax few minutes in Pregnancy Savasana - in Tiger Pose.

Om Namah Sivaya ✿

Pregnancy Yoga - Introduction

The pregnancy yoga not much different from the traditional yoga lessons. There are special exercises which we practice more and are some positions which we are avoided.

I would start first with what it's not allowed, what to take care:

-do not perform any exercises what too strenuous, uncomfortable and cause any discomfort in to the body.
- do not lying prone exercises
- do not bend too back or too forward bending exercises
- do with caution the inverted postures, always practice the lighter variations
- if you've never do yoga before, and the pregnancy yoga is the first relationship with the yoga, better if you performed the exercises with yoga instructor
- rest the first 12 weeks of rather a lot and after the placenta stable operation, start the pregnancy yoga.
- we usually do not Sun Salutation, or only very mild form performed

And what is allowed, and recommended:
The relaxation is very-very important and beneficial during your entire pregnancy. A stress-free state of necessity during the pregnancy!

But the pregnant relaxation pose is other like as usual Savasana! For the pregnant woman is not comfortable to lie on the back, nor is it advisable, because the baby's weight can press on the main artery in the body, because of this anoxia may occur.

Therefore we do the relaxation in Tiger Pose always, as follows:

Lie on the side, bend your leg at the knee up above, lean on the knee, bend your arms and also pull up, lie your face on your hand.

We can to do the pose more comfortable if we put a pillow or rolled-up blanket under the tuck knee.


Start the yoga with relaxation or meditation always.



I recommend the following exercises in Padmasana or some comfortable yoga sitting:
/Sit cross-legged, aligning your head, neck, and spine. Keep your shoulders straight but relaxed/

Eye Exercises

Neck Exercises


Abdominal Exercise:
Do not make legs lifting or full sit up, just some half-soft sit up! Like this:

Breathing Exercises: abdominal breathing, complete yoga breathing (3+ do not more), changed nostril breathing without breathing retention. More breathing exercises recommended for pregnant: sitahli, brahmari.

...TO BE CONTINUED...

Om Namah Sivaya ✿