Mommy Yoga
Pregnancy Conditioning
Practicing yoga is a safe method to prepare your body for motherhood and childbirth. The word yoga is a Sanskrit word meaning yoke or connection; connecting mind, body and spirit. Yoga gives you an opportunity to create a healthy and peaceful world for you and your baby. You will learn relaxation techniques that will promote flexibility and strength while eliminating discomfort during pregnancy.
Benefits of yoga during pregnancy
Proper breathing and relaxing techniques Creating a flexible body Holistic approach to health and fitnessBenefits and Precautions
Pre-natal yoga is extremely beneficial to you and your baby while pregnant.
Gentle stretching has remarkable ways of improving your posture and restorying your body after childbirth. Yoga works wonders for pregnant women’s health and fitness. Yoga has been a safe and gentle way for women to remain active during pregnancy, while maintaining flexibility, and preparing the body for childbirth.
reduce nausea, morning sickness and constipation reduce mood swings reduce fluid retention strengthen pelvic floor and abdominal musclesPrecautions
Check with your health care provider before starting any exercise routine.
Be careful to
Avoid pre-natal exercises that stretch your body too strenuously especially your abdominals. Avoid yoga poses that cause you discomfort. Avoid putting pressure on your abdomen.First-trimester Yoga
Bound Angle
Bend the knees
Bringing the soles of the feet together
Let the knees fall out to either side
Keep the spine long
Opens the groin
Lower the back all the way to the floor
Press back into the floor
Place feet together
Letting kness relax
Relax arms to your side palms up
If find this pose uncomfortable, folded several blankets to support the spine.
Sleeping Abdominal Stretch
Reduce tension and stress
Lay on back with head facing right
Inhale, reach arms out to the side, shoulder level
Legs stacked to the left side
Hold the pose for 30 seconds
Exhale, raise both legs up, feet facing the sky
Inhale, holding the legs upright and straight
Exhale, slowly lower the legs to the right, rotating the hips as you move
Turn the head gently in the opposite direction and relax
Hold the pose for 30 seconds
Modify the pose by bending the legs to a 90 degree angle and moving the legs from side to side.
Staff
Strengthens legs and improves alignment
Sit with legs outstretched
Flex the feet towards kness, heels may come up off the floor
Make your spine long
Stack the shoulders directly on top of the hips
Put padding under your tail bone, if necessary.
Churning the Mill
Toning the nerves and organs of the pelvis
Sit with legs spread wide
Lean over to right foot, reaching hands over toes if possible
Hold the pose for 30 seconds
Sweeping forward with arms stretched out making a semi circle toward left foot
Reaching hands over toes if possible
Hold the pose for 30 seconds
Repeat 5-10 times in each direction
Neutral Spine
Increases spinal flexibility and abdominal strength
Begin on hands and knees
Place the wrists underneath the shoulders
Place the knees underneath the hips
Keep the spine in a straight line, connecting the shoulders and hips
Seamlessly move to the next pose.
Cow
Increases spinal flexibility and abdominal strength
On hands and knees inhale while dropping the belly
Gaze up toward the sky
Let the movement in the spine start from the tailbone, so that that neck is the
last part to move.
Seamlessly move to the next pose.
Cat
Increases spinal flexibility and abdominal strength
On the next exhale round the spine while dropping the head
Gaze toward the navel
Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine
Tree
Develops physical and mental balance
Stand with feet together and arms to side
Raise arms over the head, interlock fingers, turn palms upward
Inhale, stretch arms, shoulders and chest upward
Raise up on toes
Stretch whole body from top to bottom
Lower heals while exhaling, place hands on top of the head
Relax for a few seconds and repeat 5-10 times
Second-trimester Yoga
Lotus
Hip opener
Sit on the floor with legs crossed
Bend both legs, cross left shin over right shin
Place right foot on top of left thigh
Press the outer edge of right foot against the crease of the left hip
Stretch torso upward, keep shoulders down and back
Place hands on knees
Hold the pose for 30 seconds
Now place left foot on top of right thigh
Press the outer edge of left foot against the crease of the right hip
Stretch torso upward, keep shoulders down and back
Place hands on knees
Pigeon
Releaves stress and tension in the hips
Begin on all fours
Bend right knee forward, stretch the left leg back
Lengthen leg all the way to the big toe
Keep hips square to the floor
Place hands together or on mat in front of the leading leg for an easier pose
Stay in this pose for 5-10 seconds
Repeat pose with left knee forward and right leg back
Again hold pose for 5-10 seconds
Thunderbolt Pose
Strengthens pelvic muscles
Kneel on the foor
Bring the big toes together and separate the heels
Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips
Place hands on knees, palms up
Back and head should be straight, and relaxed
Gracious
Stretches quadriceps, opens the hips, lengthen the spine
Open the hips while lengthening the spine
Bring the knees to the floor hip width apart and big toes touching.
Sit back on your heels with the heels touching the outside of hips.
Rest the hands on the knees with palms facing down.
Lean back to the hips sink down into the floor.
Reach the crown of the head up to lengthen the spine.
Neutral Spine
Increases spinal flexibility and abdominal strength
Begin on hands and knees
Place the wrists underneath the shoulders
Place the knees underneath the hips
Keep the spine in a straight line, connecting the shoulders and hips
Cow
Increases spinal flexibility and abdominal strength
On hands and knees inhale while dropping the belly
Gaze up toward the sky
Let the movement in the spine start from the tailbone, so that that neck is the
last part to move.
Seamlessly move to the next pose.
Cat
Increases spinal flexibility and abdominal strength
On the next exhale round the spine while dropping the head
Gaze toward the navel
Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine
Hand Raising
Remove stiffness from the shoulders and upper back
Stand with feet together and arms at sides
Inhale and slowly raise armsover head
Bend head slightly backward and look up at hands
Exhale and spread arms at sides, shoulder height
Inhale and reverse the movement, re-crossing arms above head
Exhale and lower arms straight down in front of body
Tree
Develops physical and mental balance
Stand with feet together and arms to side
Raise arms over the head, interlock fingers, turn palms upward
Inhale, stretch arms, shoulders and chest upward
Raise up on toes
Stretch whole body from top to bottom
Lower heals while exhaling, place hands on top of the head
Relax for a few seconds and repeat 5-10 times
Waist Rotation
Tones waist, back and hips
Stand with feet shoulder width apart
Inhale, raise arms shoulder level
Feet flat on ground, exhale, while twisting upper body to the right side
Wrapping right arm behind waist and left hand onto the right shoulder
Turn the head fully to the right to look behind
Inhale, while twisting back to the center position
Exhale as you twist to the opposite side
Inhale, while twisting back to the center position
Do 7 more twist to each side, flinging arms loosely and fast from side to side
Triangle
Tones the leg muscles, spinal nerves and abdominal organs
Inhale, extend neck and spine
Exhale, turn head to look up at left hand
Keep head, buttocks and heels in one straight line
Keep opening the whole body up
Third-trimester Yoga
Enable faster delivery
Half Revolved Belly
Spinal alignment
From a lying position on the mat bring the knees to the chest.
While breathing out lower the legs towards the right, trying to touch the kness to the floor.
When doing this the shoulder of the extended arm raises of the mat adjust the position of the hips and leg that is on top. Leaving the shoulder hanging in the air is a good stretch but is very dangerous.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left and head towards right.
Neck Stretches
Improve vitality, sleep, vision and hearing
Stretch One:
Sit on the floor in a relaxed position.
Close your eyes and let your head gently drop forward and backward. Do this exercise four times and later on you can increase the number to six or more.
Drop the head backward keep your facial muscles relaxed; the lips should part slightly when the head is back.
Stretch Two:
Turn your head to the extreme right and return it to normal position; then turn to the extreme left and return it to normal position. Repeat four times.
Bend your head to the right as if someone were pulling your right ear towards the right shoulder and straighten the head. Bend it to the left straighten again. Repeat four times.
Half Butterfly
Loosens lip and knee joints, which shall enable faster delivery
Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes on the right food with left hand. While breathing in, gently move the right knee up towards the chest.
Breathing out, gently push the knee down and try to touch the floor.
Movement of leg should be achieved by the extertion of the right arm.
Repeat left leg. Slowl practice about 10 up and down movements with each leg.
Chest & Shoulder Stretches
Increase the flexibility of your chest
Sit or stand and clasp your hands together behind your back, arms straight
Lift your head towards the ceiling, going only as high as is comfortable
You should feel a stretch in your shoulders and chest
Leg Stretch
Good for stiffness and poor circulation in the feet.
Stand in a ready stance with your feet shoulder width apart
Bend your front leg so that when you look down over your knee, you can see your toes
Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line
Swtich feet and repeat.
Shoulder Socket Rotation
Relax the shoulders
Place fingers of the left hand on left shoulder and fingers of right hand on right shoulder.
Fully rotate both elbows at the same time in large circle. Try to touch elbows in front of the chest on the forward movement and touch the ears while moving up.
Stretch arms back in the backward movement and touch the sides of the trunk while coming down.
Inhale on upward stroke and exhale on downward stroke.
Practice slowly 10 times clockwise, then 10 times anticlockwise.
Inner Peace
Reduce stress, tension and axiety and promote a calming tranquil state of mind
Sit up tall in a chair on the floor with spine straight, the shoulders relaxed and keeping the chest open. Hands rested on the knees or in the lap with palms facing up. Close the eyes, relax the face, jaw and stomach. Let the tounge rest just behind the front teeth on the roof of the mouth.
Inhale starting from the belly and then move gently into the chest. Slowly, and deeply breathe in and out through the nose. Breathing in good positive energy and exhaling negative energy. Breath slowly and deeply, letting go of any distractions and allowing your mind and body to be at peace. Draw your focus deeply, finding your quiet and peaceful space. Feel this peaceful place expand to fill your entire being.
End gently by inhaling placing the palms together in front of the heart, exhale and gently open your eyes. Take a moment to saturate your body in the peace you have created.
Practice this inner peace breathing for 10-20 minutes.
Exotic Spa Treatments
Relax, breath, take a moment away from it all to create an oissis for yourself and the baby.
Step 1: Prepare Bathroom:
Scent: Towel, robe, slippers, misted with an aromatherapy linen spray.
Sight: Oil burner or scented candles.
Sound: Use music you find relaxing to set the mood for your spa treatments
Step 2: Ready Your Body:
Start your spa day off with a 30 minute walk. Come home and practice your yoga and breathing exercises for 20 minutes.
Step 3: Exfoliate
You should be feeling relaxed. Make your way to the bathroom to exfoliate your body and not your face.
Cocoa Body Scrub
8 cup kosher salt
2 cups jojoba oil
1 cup unsweetened cocoa
tablespoons vanilla extract
Mix ingredients in a bowl. Apply to skin and scrub in a circular motion.
Step 4: Shower:
Take a shower and rinse off the body scrub. While in the shower wash your face with a cleaner.
2 tablespoons brown sugar
1 tablespoon olive oil
Mix ingredients in a bowl. Apply to face in a circular motion for 1 minute. Rinse with warm water and cloth. Dry pat your skin. This will leaving you soft and silky.
Step 5: Snuggle Up
Snuggle up in your robe and apply a facial mask and a hair treatment.
½ banana
2 tsp yogurt
1 tsp olive oil
Mush all ingredients together with a fork. Apply to face and leave on for 15 minutes. Wash off with warm water and pat your skin dry.
3 ounces distilled water
1 ounce of light conditioner
½ ounce almond oil
Pour ingredients into a spray bottle or into a jar and shake well. Spray hair and comb through with a large tooth comb. Leave in and enjoy.
Sit back and relax while your face mask and hair treatment work their magic. Let your mind drift and close your eyes. Step 6: Wash Face
Wash your face with warm water and dry pat face.
Step 7: Water Therapy
Run a warm bath.
1 cup dried mint
2 drops peperment oil
1 teaspoon coconut oil
1 teaspoon almond extract
Mix ingredients together in a bowl and place in a cheesecloth or clean sock and tie it shut. Place it under the running water.
Turn down the lights and slowly dip your body down into the water. Let yourself get lost in your little oasis.
Step 8
: Dry Off
Dry off and apply your own body cream and facial moisturizer.
Sweet Dreams
Get a good night sleep while pregnant.
Avoid caffeine and slow down the water intake 3 hours before bed time. Dinner should be light and not eaten any closer than 3 hours before bed time. Avoid too spicy of foods at night or anything that might give you heartburn. Do your yoga and breathing exercises before bed to calm and relax your body. Give yourself a spa bath treatment as well which will help rejuvenate your body and prepare it for sleep. Make sure the room is a cool yet comfortable temperature.Bed Time:
To releave heartburn propping yourself up on pillows. Lying on your side with knees drawn up and a pillow placed between the knees will help you sleep more comfortably. If you suffer from leg cramps, pull your toes up towards your face until the cramps subside.
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