Prenatal Yoga Blog 14 Poses

Poses for Pregnancy

Pregnancy Yoga Poses

NOTE: Always consult with your healthcare provider before starting a yoga practice while pregnant.

Why yoga is optimal for pregnant women

When your body is healthy, it provides a better atmosphere for your baby to grow and develop… Prenatal yoga practice is an amazing way to stay healthy and strong… From an emotional perspective, yoga supports us by turning off the rational, thinking mind and allowing the body to lead instead. Further, the connection with breath, a cornerstone of yoga, allows you to go within, dropping away from the mental chatter and gaining clarity on what really matters, especially as you traverse the magical journey of pregnancy.

Following is a list of safe yoga poses for pregnancy. These are just suggestions and not by any means an exhaustive list of poses.

Best yoga poses for pregnancy: Basic yoga poses that emphasize building strength in the back and legs, lengthening the pelvis, and bolstering expectant mama’s sense of self and connection with her babe.

Here are a few suggestions for yoga postures that emphasize healthy prenatal exercise. These poses can be foundational for beginners just starting yoga, or poses to integrate with an already existing practice.

Safe Prenatal Yoga Poses

1. Cat-cow pose

Benefits: Helps to lengthen the spine and creates space in the upper back and stimulates the abdominal muscles. When practicing these poses, place emphasis on rounding of the upper (versus lower) part of the back.

2. Standing poses

Warrior II pose
Extended side angle pose
Triangle pose

Benefits: These poses not only work to strengthen the legs, open the hips and relieve the back, but also encourage healthy circulation to prevent cramping as blood pressure starts to drop during pregnancy. Triangle creates an open twist, which relieves back pain and promote a healthy posture, especially with tendency to round shoulders and upper back due to increase in new breast tissue.

3. Squats

Benefits: Squats help to shorten the birth canal; baby has a shorter distance to travel when coming out of the body. Squats also help to strengthen the legs and open the hips. When doing squats, consider using a blanket, with heels on the blanket, toes off the blanket at a 45 angle. The support of the blanket maintains length in the spine and overarching in the lower back.

4. Balancing poses

Tree pose
Warrior III pose
Standing half moon pose

Benefits: Similar to standing poses, these are great for building strength in the legs and increasing circulation to prevent swelling in the feet and ankles (Note: If you feel loss of balance or dizziness, consider practicing at the wall or with a chair).

5. Seated poses

Sitting Side stretch pose
Easy pose with twist (“Seated twist”)

Benefits: Open twists opens the sides of the waist, pelvis, and stretches the hips to create more space through the torso.

6. Hip openers (seated)

Bound angle pose
Wide-legged forward bend pose

Benefits: Relieves aches in the lower back, opens the hip joints, and creates space around the pelvis.

7. Savasana

It is recommended to lie on the left side to encourage the baby into the optimum position for birth and supports the heart and blood flow. Around 34 weeks, expectant mamas should avoid lying flat on the back for any extended length of time due to the weight of the baby on the vena cava (a major vein carrying blood from the lower body to the heart). Savasana lends itself nicely to the theme of pregnancy, which is to slow down as the pregnancy progress, rest and sink into that place of stillness and relaxation.

While not considered a specific pose per se, facilitating connection with breath (think Ujjayi, alternate-nostril breathing) is powerful throughout pregnancy and a major player during childbirth. It not only facilitates the connection with physical sensations and the growing life force within, but also functions to support mindfulness as it serves as a focal point for us to come back to whenever we get sucked into the mental chatter of our minds. As if this isn’t enough, the breath also supports relaxation by slowing down the mind and body via activation of the parasympathetic nervous system (aka “relaxation response”).

The practice of yoga during pregnancy can support expectant mamas in tuning into their bodies and trusting their intuitive wisdom. Whether it’s the physical or emotional benefits you are deriving from your prenatal practice, work to stay open to the experience, living from a place of acceptance and non attachment. Finally, self-compassion cultivated through your practice can be a pillar of strength as you traverse the many changes, both emotional and physical, that come with pregnancy and beyond. –Melissa Mercedes

November 25, 2019September 2, 2020

Prenatal Yoga Blog 13 Gratitude

Yoga and Gratitude

“How does yoga help… express… gratitude? Why do we practice yoga? The common answer is health and/or wellness. What detracts from wellness more than stress? What is the opposite of stress?” “Gratitude..! “Yoga and gratitude” are “like parent and child. Gratitude is a byproduct of yoga… The goal of yoga is awareness, as we become more aware we start to see how blessed we are and it” begins “to seem really silly that gratitude is not a larger player in our mind state. Especially when we understand the negative effects of stress and gratitudes” ability to “reverse those effects. Yet in the rat race… everyone is running around trying to get somewhere and trying to accumulate more somehow feeling like we are not good enough… Feeling like something is wrong or… missing… Business 101 teaches us to create a need for what we are selling. An industry called marketing blossoms. The key to marketing is creating a need and one way to create a need is to make people feel inadequate… like we are not good enough the way we are.” In ads people “see how beautiful we should be and what we should have to be cool and what we need for a good time, we see what we are missing and … even how we should act. Over time this stuff has an effect. It’s like we are being programmed.” As a result, “our mentality dwells more in lack than abundance. We become more focused on what we want than grateful for all we have. We believe our salvation will come from accumulation instead of appreciation. Accumulation has no end. Appreciation is the end, it’s the foundation of contentment and satisfaction.

Gratitude yoga is when you consciously attempt to be grateful… Within our yoga practice… remember the trillions of reasons… to be grateful. Yoga poses that inspire gratitude and yoga sequences for cultivating gratitude are simply poses and sequences where your priority is to keep gratitude in the forefront of your mind. A yoga class… dedicated to cultivating gratitude is lead by a person who values gratitude and is constantly reminding… the class… to focus on gratitude.

Gratitude is like a muscle, if you use it, it will grow and if you don’t… it will atrophy… Bringing gratitude back into one’s life means taking the time out of one’s day and developing it… The meditation of gratitude… To cultivate gratitude you need to use it.”

Bryan Kest

Home4Birth clients, pick up a free prenatal yoga pass at our office for Source Yoga’s Sunday 1:30 p.m. classes. After that first free class, Home4Birth will pay for part of the first three class bundle. You pay just $15 (reg drop in rate is $15 per class). So, it’s like getting another two classes for free! Postnatal clients are also encouraged to attend!

January 17, 2019

Prenatal Yoga Blog 12

The Advantages of Prenatal Yoga

Another amazing benefit of prenatal yoga classes is the modifications given according to each trimester and the changing body.

Specific modifications are usually provided to address each trimester and emphasize making space for the growing fetus and belly. This is especially helpful for pregnant yoginis who are just beginning to explore yoga, so perhaps do not yet have a sense for the basic asanas. Women who have an established yoga practice prior to becoming pregnant may feel that a prenatal yoga class is not challenging enough; however, it is still possible to derive benefit from a prenatal class. Prenatal yoga can vary in intensity, similar to the traditional vinyasa or power yoga classes. So, while advanced arm balances and inversions may not show up in a prenatal yoga class, other asanas that take into consideration the physical shifts in a pregnant mama’s body can be just as fulfilling. Further, even when practicing online with prenatal yoga videos, the benefits of reconnecting, slowing down, and setting intentions for mama and baby can still be experienced.

Bryan Kest

June 15, 2018

Prenatal Yoga Blog 10

The Psychological Benefits of Yoga for Pregnant Women

Another important effect of prenatal yoga is evidenced in reduced maternal anxiety and depressive symptoms (Prenatal Yoga for Depression) as well as stress management.

Over the course of pregnancy, women experience significant shifts in the reproductive hormones estrogen and progesterone, leaving women feeling emotionally taxed. The connection of breath with movement, along with activation of the PSNS via deep breathing, helps to shift perspective and step out of negative mind states. Stepping onto the mat and moving through a practice allows us to move away from the sometimes overly critical or judgmental mind and creates an opportunity to drop into our seat of intuition.

Yogi Bryan Kest

Home4Birth clients, pick up a free prenatal yoga pass at our office for Source Yoga’s Sunday 1:30 p.m. classes. After that first free class, Home4Birth will pay for 1/2 of the first three class bundle. You pay just $12.50 (reg drop in rate is $15). So, it’s like getting another two classes for free! Postnatal clients are also encouraged to attend! Class taught by Lauren Windle, Certified Yoga Instructor, (317) 915-9642, barefootgirl@comcast.net.

April 23, 2018June 15, 2018

Prenatal Yoga Blog 9

Yoga During Pregnancy

Yoga benefits during pregnancy overlap somewhat with the general benefits of yoga, notably with respect to stress management, improved strength and flexibility, and mood enhancement.

Scientific research on the physical benefits of yoga during pregnancy suggest that yoga can help to ease labor and back pain, preeclampsia and minimize complications during pregnancy and labor (Mindful Yoga for Psychological and Physical Distress). Anecdotally, prenatal yoga may also be helpful for relieving tension in the shoulders and neck, tightness in the hips, as well as to build stamina and strength to support pregnant women in carrying the additional weight from the growing fetus.
Physiological benefits of prenatal yoga are evidenced in breathwork, which calms the mind and nervous system through the activation of the parasympathetic nervous system (PSNS), otherwise known as the relaxation response. The practice of deep belly breathing also helps expectant mamas to prepare for labor and childbirth. Through deep breathing and subsequent activation of the PSNS, digestion, sleep and the immune system are supported.

Bryan Kest

Home4Birth clients, pick up a free prenatal yoga pass at our office for Source Yoga’s Sunday 1:30 p.m. classes. After that first free class, Home4Birth will pay for 1/2 of the first three class bundle. You pay just $12.50 (reg drop in rate is $15). So, it’s like getting another two classes for free! Postnatal clients are encouraged to attend! Class taught by Lauren Windle, Certified Yoga Instructor, (317) 809-5993, barefootgirl@comcast.net.

January 11, 2018

Prenatal Yoga Blog 8

Happy New Year, yoga mamas!

I wanted to share a few thoughts on savasana (pronounced “sha-vah-sana,” and meaning “corpse pose” in ancient Sanskrit.)

It’s the last pose we do in our prenatal yoga practice, and arguably, the most important one. So how is that possible, since it is simply lying still and breathing deeply?

I didn’t get this at all when I first started practicing yoga. In fact, I actually walked out of class before savasana started.

Twice.

I mean, why lie down for 5-10 minutes? I skipped it the first time I did prenatal yoga. I’ll rest at home, is what I told myself.

So next time, my instructor specifically asked me to try to stay for savasana. Her words: “It can be really hard to lie still with your thoughts. But you might be surprised about how much you’ll gain from it.”

I love a challenge, so I stayed, albeit somewhat reluctantly. And found that she was right. Sometimes savasana IS the hardest part of class. And it’s ALWAYS the most important part. Here’s why:

Savasana helps you absorb and “set” the physical benefits of every pose you just moved through. Physically, your body has a chance to reflect on all the beneficial postures it has just moved through before moving on to movement that’s a little more mindless, like walking or typing.

Mentally, those five minutes help you absorb both the energizing and relaxing benefits of your practice.

On top of sealing the benefits of your practice, savasana also ranks high on the list of great things you can do for your overall health and well-being. According to research, savasana has a stress-relieving effect on the body and brain. It may also help treat mild depression and insomnia, raise energy levels, get rid of headaches, and even lower blood pressure.

That means it’s good for you and your baby. You know what else?

Savasana is a fantastic way to kick-start the yogic idea of “letting stuff go,” or “let it be.” Just letting your thoughts ebb and flow without judging, shorting or scolding is great therapy.

So consider savasana a mini meditation for your overworked body; very calming and soothing; cathartic after the mental chaos of the day. Stick with it. Chances are good it will become the highlight of your class.

Namaste~

Lauren

Home4Birth clients, pick up a free prenatal yoga pass at our office for Source Yoga’s Saturday noon classes. After that first free class, Home4Birth will pay for 1/2 of the first three class bundle. You pay just $12.50 (reg drop in rate is $15). So, it’s like getting another two classes for free! Postnatal clients are encouraged to attend! Class taught by Lauren Windle, Certified Yoga Instructor, (317) 809-5993, barefootgirl@comcast.net.

November 24, 2017

Prenatal Yoga Blog 7

Advantages of Prenatal Yoga for Beginners and Pregnant Yoginis

Pregnancy is a significant transition for women on many different levels. It is a time of major hormonal fluctuation that can be associated with shifts in mood, appetite, and sleep just to name a few. In addition, expectant mamas can experience uncertainty towards pregnancy and what life will look like post-childbirth.

While being healthy both mentally and physically is important to many individuals, pregnant women in particular may feel increased pressure to lead an uber clean and healthy lifestyle (if not already) given the potential for unhealthy habits to negatively impact the growing fetus. And, every pregnant woman has a unique experience that ranges from completely blissful with little to no complications, to stressful and difficult with significant pregnancy-related symptoms and complications. For these reasons, it is important for pregnant yoginis to have access to information on ways to nurture herself, and to cultivate self-love and compassion. Armed with this valuable information, women can then make informed decisions about how to best support mind and body during this pivotal time. – Information and photo by Bryan Kest

Home4Birth clients, pick up a free prenatal yoga pass at our office for Source Yoga’s Thursday night classes, held from 7 to 8 p.m. After that first free class, purchase the next three class bundle for just $12.50 (reg drop in rate is $15). So, it’s like getting another two classes for free! Postnatal clients are encouraged to attend! Class taught by Lauren Windle, Certified Yoga Instructor, (317) 809-5993, barefootgirl@comcast.net.

November 2, 2017November 2, 2017

Prenatal Yoga Blog 6

Joseph Campbell said, “People say that what we’re all

seeking is a meaning for life. I don’t think that’s what we’re

really seeking. What we’re seeking is an experience of being

alive.”

That quote set me so free! Suddenly, the trappings of what

we should or shouldn’t do fell away, and now there was

permission to just be happy and free.

All of us seek freedom and independence from external

forces. That kind of freedom comes from experiencing

oneself as whole and complete.

Yoga practice brings us to the realization that everything we

need is already within us.

— Alanna Kaivalya

Embracing the changes of pregnancy through prenatal yoga

In yoga as in life, change is an ongoing process. This is especially true when you are pregnant when it seems your body is changing at warp speed.

Gradually, through yoga practice, we can change your body in a healthy way. Perhaps gaining looser hips and spine, longer hamstrings, and better balance.

What you may not consider is that yoga can change your outlook, too. And this is also exceptionally important when you are pregnant, emotions are running high and stressing about things can really affect your body AND your baby.

Yoga unites the mind, body and spirit, and — it can unite our mind with the deeper parts of ourselves.

At the beginning of yoga classes, we often set an intention for practice. The intention can be awareness of the breath,

an intention to be open, or something more personal.

Setting an intention before practice galvanizes our inner resources and aligns them with the energy of change.

Consider setting an intention to be more open – to all things – perhaps all beings, places or opportunities you normally wouldn’t be open to. Set an intention to release stress, let

go of what you cannot control, and in general, be more positive, less reactive, and more forgiving of yourself. That last one is huge.

Think about guiding your intentions toward that intentional, positive change and weave that throughout your yoga practice. Then take it off the mat & into the world!

August 15, 2017August 15, 2017

Prenatal Yoga Blog 5

Introduction to prenatal yoga at Home4Birth
Adding a weekly prenatal yoga class to your pregnancy experience is
an excellent choice for your health and wellbeing. Just as having a
natural, mindful birth experience can be centering, grounding, and
powerful, so too can prenatal yoga.
Held Monday evenings from 6:00 to 7:10 p.m., Prenatal Yoga at
Home4Birth includes experience sharing, deep breathing, balance,
pelvic floor and core strengthening, centering, de-stressing, and
flexibility to your physical being. All with an eye toward your holistic
health and the wellbeing of you and your baby.
Yoga means “to yoke” in Sanskrit. In other words, the practice of
yoga ‘yokes together’ or unifies mind, body & spirit. The idea of
unifying mind, body and spirit is especially important when you are
pregnant in order to unite and strengthen mind, body and spirit as you
prepare for giving birth.
Class begins with deep rhythmic breathing. Not only is this calming,
but the deeper intake of oxygen is very beneficial to you (especially
your bones and muscles) and to your growing baby.
After we breathe and warm up muscles, we will do some light
stretching, then shift into gentle yoga, before we cool down in
savasana (final resting pose). Our poses have been adapted so that
you will not too deeply stretch or damage the important supportive
muscles of the abdomen and pelvic region.
You do not need to have prior yoga experience to enjoy prenatal
yoga – and mats and props are provided. Looking forward to seeing
you next Monday for Prenatal Yoga at Home4Birth.
Namaste ~
Lauren Windle
RYT 200 & prenatal certified instructor

November 7, 2016November 19, 2018

Prenatal Yoga Blog 4

Birth is a sacred, spiritual, primal, powerfully female journey to welcome a new being into the world.

Prenatal yoga has a place in that journey to reconnect the mind, body and spirit with our innate intrinsically female wisdom as a part of that journey.

8 ways prenatal yoga helps you experience birth as a sacred journey:

Trust that you have the inner resources to face whatever each moment brings your way. Yoga shows you that are more powerful than you imagine!
Embrace pregnancy and birth as a spiritual journey for the mother, father/partner and baby through meditation, relaxation and deep yogic breathing.
Prepare your mind and your body for birth. Childbirth is possibly the most physically demanding experience you will encounter. A depleted woman will be a depleted mother.
Yoga puts you in touch with your changing body. Feeling comfortable in your body will ease your childbirth experience.
We birth the way we live. Spend time in meditation, prayer, yoga, dance, nature, laughing, making love — whatever brings you joy and connects you to your higher self.
Find your tribe. Mothers need elders, mentors and sisters to navigate motherhood.
Nurture your connection with your baby while you are pregnant. Even in the middle of a crazy day, you can take a moment to breathe and connect with your baby inside you.
Close your eyes and breathe deeply into your belly. Feel the inhale breath surrounding your baby. Feel the exhale softening your body. Recognize that your child is an active participant in his or her birth. Acknowledge his or her participation in the birth process. Sometimes babies are born the way they need to be, not necessarily the way we want them to, regardless of what you do.

Namaste ~

Lauren