A sequence adapted for the changing body of mama's to be. This sun salutation for pregnancy will keep you flowing, stretching, opening and relaxing..
Try to connect with your little one during the moves, feel your breathe deepening, breathing into your sides and as much as you can into your belly! You breathe for 2 and little one will thank you for your love!!
Take a moment to ground, connect and release, than make your rounds through the movements, following your breath.
Read through it or ask somebody to read it to you as you go, slow and steady,
you find the photos on the bottom for help.
Start standing on the front of the mat, feet a little wider than your hips, hands on the side.
- This golden triangle you will hold during your yoga poses, the length of your upper leg, is about the distance between your feet. -
Tuck your tailbone in a bit, scooping your baby a bit more in and up (hugging your belly in with minor muscle support).
Roll your shoulders ones, relax them down.
Close your eyes.
Feel your feet touching the floor, make them active (lifting the arches, pressing the outsides, heels and pads under your toes in the floor),
Feel your lower legs, squeeze your calves ones and release, soften your knees with a micro bend (don't pull kneecaps up or lock your knees),
Feel your upper legs, squeeze your quads and hamstrings ones, than release..
Feel your butt muscles, soft. Squeeze and release.
Feel you pelvic floor muscles (inside (does that stop your pee), soft,
inhale squeeze/pull in the muscles as if you stop peeing, use an exhale to release..
Feel the belly hugged in a bit, supported by some muscles, feel your lower back, the middle back and the upper back..
Feel your chest, the space in between your collarbones, without lifting, just release..
Feel your shoulders, upper arms, elbows, forearms all soft..
Feel the wrist, the hands, squeeze them together into fists and release..
Feel your neck, your throat, the back of your head and the top of your head,soft..
Feel your face, smile as much as you can, and release..
Focus your attention on your breath, feel the breath flowing in... and out..
Feel your body expanding and collapsing, following your natural breath..
All without any effort.
Take a nice deep inhale all the way into your belly and exhale through the mouth…. release..
Put your hands on your belly and connect for a moment, You and the Little one. Nothing else..
Maybe you like to set an intention, for you or the both of you, a short positive SanKalpa..
Slowly open your eyes.
Starting in Tadasana - Mountain Pose!
Stand strong on both legs (golden triangle), soft knees, gently hugged in belly, soft shoulders..
Inhale, lengthen your arms UP
Exhale, Bend Knees, sink down to all-4 (hands on the floor, step left leg down, right leg down).
Inhale, lift and open your chest forward, the back of your head up (not your forehead), try to not hollow the back too much, moving into Cow-pose.
Exhale round the spine UP, pressing hands in the floor, tucking the tailbone in between the legs and your head between your arms, Cat-Pose
Inhale U Bend to the left - Exhale back in the center - all fours, straight spine.
Inhale U-Bend to the right - Exhale back in the center.
Inhale open-up your knees each to one side of the mat, lift the chest a bit
Exhale sink your chest forward and down to the floor, bring your forehead to the floor (or on a block if the neck is to tense), lengthen your arms to the end of the mat, relax into Child Pose.
Slightly leaning more forward lifting the butt up in the sky to have space for the belly.
Inhale move back up to all4 / hands and knees
Exhale roll your Butt UP and back into Downward Dog, keep your feet a little wider,
while staying here for 3 breaths, take time to MARCH: bending/stretching each leg, one after another in the pose, dont move your upperbody
Take one full breath, exhale & walk your hands to your feet.
Put the hands in the hips, while Inhale roll up to half way,
stretch your spine forward, shoulderblades apart and down the spine.
On your next inhale, stretch all the way up, rolling the spine upward, making sure you dont hollow your back more than normal..
Repeat the flow 2 more times..
If you never done any yoga before, it is best to seek a prenatal yoga class to get some guidance and correction before you move to deep/fast/strong :)..
Do what feels right, but realise you might think you are more flexible than you truly are, due to relaxine hormones which are making ALL JOINTS in your body weaker/softer and therefore you seem more bendy.. Don't over stretch the muscles by sinking to deep in your joints (shoulders, arms, hips, knees and spine!).
Playing with yoga is nice, but it is not simply some movements, please take your time to feel and discover! :)
Keep breathing no matter what and all will come - and eventually go;)..