Yoga for Pregnancy

and After
Here, a range of specially devised yoga poses take mothers-to-be from
conception and pregnancy to early babyhood, helping them stay toned
and flexible, have an easier birth and regain their figure afterwards.

Francoise Barbira Freedman
and Doriel Hal
Yoga for the Mother-to-be


Regular yoga practice can help enormously
at all stages of pregnancy, birth and
parenthood, bringing you to a physical,
emotional and mental peak. Strong, supple,
focused, relaxed and happy, a woman will
be well placed both to conceive and to carry
her baby joyfully right through to the birth -
provided this is what she wants and there are
no major medical obstacles.
The yogic routines in this section are
specially adapted to suit your needs, both
before and after the birth of your baby.They
are easy to follow, and have been designed
with your safety, and that of your baby, as the
first priority. If you feel uncomfortable with
any exercise, don't persevere. Trust your
instincts: deep self-awareness is the essence
of yoga. There is plenty of choice and the
exercises aredesigned to makeyou feel great
- at work, at home, anywhere.
opening yourself up
Whether you are trying to conceive or are
already pregnant, it is vital to remain open at
all levels. A woman is probably at her most
welcoming at this time, offering her love,
her body, her womb, her breasts, her
nurturing ability and her whole self as a safe
haven.Yoga for conception and pregnancy
focuses on staying open and creating more
space: more space in the lower abdomen for
your baby; for the digestive organs to
process the food needed by mother and
baby; and for the lungs to provide oxygen
for mother and baby.
letting energy flow freely
Openness is a yielding, welcoming quality,
but it is not a shapeless "giving in", nor a
collapse, for it is literally backed up by the
strength and support of the spine. A key
focus in yoga for both conception and
pregnancy is to increase and maintain the
alignment of the spinal and pelvic bones in
order to provide free flow of vital energies
and to protect the growing baby.This is vital
for several reasons:
To enable all of the systems of the body to
performtheir functions with the minimum
amount of pressure or congestion. This is
especially important when you are
planning to conceive.
To hold the baby in place, to create space
for movement as heor shedevelops, and to
make roomfor vital nourishment to pass
through the placenta to the baby without
any hindrance.
To allow free passage through the spine of
energies that activatethe Chakras, as well
as the mechanisms that are vital for the
smooth running of the nervous system.
above In many poses, cushions placed under the
knees protect your ligaments from undue strain.
Our bones are held in place by muscles and
ligaments. Muscles need exercise to remain
strong and flexible enough to do their job
properly. Without it, they stiffen and then
atrophy, which can lead to greater fat deposits.
The muscles that support our body's weight
arethelargest, strongest ones. In classical yoga,
we exercise them a great deal by doing
standing poses where the weight of thetrunk
is taken by gravity through the legs and feet,
which are firmly planted on the floor. In


pregnancy, however, movement and rhythm
are introduced to avoid the strain of holding
the classical positions.Various supports may
also beused, to avoid tiring or straining while
standing. Many poses are performed either
sitting down (less tiring than standing) or
lying down (where gravity works with you
and the ground supports you).
posture and breathing
Yogacreates avirtuous circle: themoreaware
you areof good postureand spinal alignment,
themoreyou will pull yourself up when you
notice you are drooping.The more you stand
tall, the better you will breathe and the more
vitality you will have. The more vitality you
have, the less you will droop and the more
you will naturally stand and movelighdy and
well.Yogais aholistic discipline, so improving
any areaaffects all other areas for thebetter.
left Poor posture can spark all kinds of
problems. Compression of the spine leads to
pain in the neck and upper back as well as
the lower back, while poor breathing from
congestion of the lung space inevitably
contributes to tiredness and lowvitality.
Slack abdominal and pelvic muscles lead to
congestion in the abdomen and possibly
lower back pain and swollen ankles.
right Good posture means that your head
and neck are erect and balanced between
the shoulders, and your spine and pelvis are
properlyaligned. Your abdominal and pelvic
muscles are strong enough to supportthe
baby and your chest is open so that the
breathing muscles performfully and fill the
body with a positive vitality. Finally, your legs
are strong, springy and balanced.


yoga for
Conception
and Early
Pregnancy
Conception is a miracle of energy, timing and receptivity -
qualities that are enhanced through regular yoga practice.
From the moment of conception, Nature's priority is the
welfare of your growing baby, and your own needs take
second place. Conserve your energy, respond to your body's
needs, and perform gentle yoga poses to stretch and tone
your muscles.
How Yoga Can Help You Conceive

Stress can impede conception because it ties
up so much of our vital energy - and this is
detrimental. If stress is claiming energy for
keeping our muscles uptight, our minds on
overload and our emotions all churned up,
the other systems of the body have to
manage on the energy that is left over. If
conception is eluding you, stress is the most
likely culprit. Indeed, long-termstress can
even cause medical problems that require
medical solutions. Regular yoga practice is a
simple preventative measure and can also be
a cure. It increases your energy supply and
channels it to all the body's systems to keep
themin balance so that you become fit and
relaxed, living each moment to the full.
what your body language
tells you
Theway you sit, stand and movecan reveal a
lot about your state of mind, health and
emotional well-being at any time. If most of
your energy is tied up either in your mind
(your work, for example),in your emotions
(say, problems that may be weighing on your
mind) or in your hectic lifestyle, your body
becomes depleted.There just may not be
enough energy left over to work your
reproductive systemproperly. It can be as
simple as that.This stress can be reflected in
your body language - legs tightly crossed,
upper spine hunched over, or arms crossed
over your chest.
Theyogic answer to stress is to rebalance
your nervous and endocrinesystems so that
all functions are enhanced. Use yoga to
stretch, strengthen, open and relax. This
releases locked-up energy, and so eases
conception, pregnancy and birth.


above The "uptight" body language here says itall. This posture displays feelings
of fear and vulnerability. The arms and legs forma shield across the trunk,
blocking the flowof energy. The chestand abdomen are closed, so thatbreathing
is restricted and energy to the pelvic area is blocked.
above The bodylanguage here shows a relaxed mind, peaceful emotions and an
erect, vibrantspine. The shoulders, neck, hips and pelvis are relaxed so that
energy can flow freely throughout the body.

breath is the key
The respiratory and cardiovascular systems
bring oxygen (the prime source of energy)
into the body from the outside air and
circulate it to every cell. Good breathing
habits, therefore, increase the total supply of
energy available for the body's systems to
use.The diaphragmis the large muscle that
separates the abdomen from the chest
cavity. It is the chief breathing muscle. If its
movement is restricted through poor
posture it cannot pump enough air into the
lungs and so not enough oxygen is available
to the body. Shallow breathing, which does
not draw in enough oxygen, is one of the
main causes of feeling below par. Deep
breathing (using the diaphragm fully) is
instantly energizing.
As you breathe in, the diaphragm
contracts strongly downwards, massaging
and energizing the abdominal organs and
increasing lung capacity so that air rushes
in, through the nose, from outside. The
diaphragmsprings back up again as you
breathe out, releasing the abdominal
pressureand decreasing thelung capacity so
that air is forced out through the nose.This
contraction and release reflects the whole deep breathing reconnects us with this
momentumof yoga - activity followed by rhythmof life and helps us to learn how to
rest, followed by activity, in a continuous, relax deeply between all bouts of activity. It
balanced cycle. Practised with awareness, also helps to create a calmstrength.
Tuning in to your breath
A deep breath in recharges both body and mind. A deep breath out releases muscular tension,
chemical waste products and tired, strained feelings. Mentally, take your breath in to the very base of
your spine. Taking time to practise breathing slowly, deeply and fully induces calm, positive feelings.
1 Sit at the back of a firmchair with spine erect, knees
apartand feeton the floor. Restyour hands with palms up
in an open, receptive gesture. This position opens the
trunk, so the diaphragmcan move freely. Take several
deep breaths with awareness of whatis happening to
your body as you breathe. Repeatthe exercise
frequently.

Flexibility in the pelvis
The reproductive system lies within the lower part of the abdomen and is protected by the bony pelvic girdle. This area needs to be
open and relaxed so that energy can circulate freely through the reproductive system and conception is unhindered. Regular
movement of the pelvis brings energy, flexibility and strength to this area.
1 left Sit on the edge of a sturdy chair with feet
apart and setfirmly on the floor. Place your hands
on your thighs above your knees, with fingers
turned in and elbows turned out. Lean forward,
bend your elbows and take your upper body weight
on your thighs. This frees the pelvis - think of itas a
bowl and tip it forward at the front "rim" (the pubic
bone) and up at the back "rim" (where the sacrum
joins the spine).
2 right Open the front of the body by spreading
your arms with palms up, lifting your chest and
tucking your pelvis under so that the front pelvic
"rim" rises and the back "rim" is lowered. This
movementstretches the spine and releases tension.
It also tightens the lower abdominal muscles that
hold the pelvis in place. Repeat these two
movements several times and practise frequently in
order to increase mobility in the pelvic area.
Yoga Poses to Release Tension


For many people, tension settles in thepelvic-
region, causing stiffness in the hips, pain in
the lower back, and general congestion and
an uptight feeling in the lower abdominal
area. Yoga stretches relieve all these
conditions and allow energy to circulate
freely.They also work on thewholebody, so
remember to keep the spine extended and the
chest open in all these exercises.

Pelvic movements with focused awareness
These relaxing movements encourage increased awareness, blood flow and flexibility in the pelvic
area. Feel that you are opening up to new healing energy and letting go of any tension there.
1 Lie on your back, with a large
book and three cushions beside
you. Place one cushionunderyour
head and tuck your chin in to
lengthen the back of your neck.
Bend your knees and plantyour
feet hip-width apart on the floor.
Place the book on your lower
abdomen, so that it is evenly
balanced upon the hip bones and
the pubic bone, then stretch your
arms alongside your body with the
palms down to supportyou.


2 As you breathe in press on your hands and arch your lower back as much as
you can, so that the navel and hip bones rise and the front "rim" of your pelvis
(and the book) is tipped towards your feet.
3 As you breathe outpull the navel againstthe spine and press on your hands to
lift the coccyx just off the floor, so that the pelvic front "rim" (and the book) is
nowtipped backward, towards your head. Keep your waistagainstthe floor and
move the lower spine only. Repeatsteps 1-3 several times.


4 Now place your hands, in a relaxed pose, on top of the book and breathe
deeply. Feel the movements of the book over the pelvic area as you breathe in
and out slowly for several minutes.
5 Remove the book and bring the soles of your feettogether so thatyour knees
fall outward. Supportthemwith the remaining two cushions. Place your hands,
palms up, beside you in a gesture of openness and complete surrender. Relaxfor
several minutes.
Seated looseners
Let your partner encourage and help you. it is fun and relaxing for both of you. The closeness of trying to conceive can permeate all
aspects of your life together.

1 Si: on the floor with legs extended and feetapart.
Bend your rightknee and bring your footto rest
againstyour leftinner thigh, with your heel close to
the pubic bone. Flexyour leftankle and straighten
your leftknee. Raise your rightarmoverhead and
stretch up through your rightside, breathing in.
Happy womb poses
It is important to focus your attention in the
lower abdomen and to create space there in
order to bring more energy to the reproductive
system. Sit on the floor or a chair and open your
hips, with your knees wide apart, as often as
possible. You can sit comfortably on the floor to
read, talk on the phone, watch TV and do most
of those things you normally do sitting in a chair
- except that in a chair the pelvic area is apt to
be constricted, especially if you cross your legs.

2 Breathe out as you lean to the left over your left
leg, with your left armsliding gently along your leg
and your right armstretching up. Breathe in as you
sit up, lowering your right arm. Breathe out as you
bend to the right, walking your hands along the floor
each side of your bent right leg.
3 Keep the left ankle flexed and stretch rightthrough
your left side as you bend over your rightleg.
Breathe in as you situp straight. Repeatthese
movements a fewtimes on the same side. Then
breathe naturallyas you change legs and repeatthe
movements with the left knee bent.
1 Lie on your back, bend your
knees and hold one knee in
each hand. Keeping your chin
tucked down and your waist
against the floor (using the
abdominal muscles), rotate your
knees outwards with your hands,
relaxing and opening the hip
joints. Circle the knees outand
in again for a few moments,
several times a day.

2 Situprightwith your legs loosely crossed and a
scarf around your middle, crossed over atthe
abdomen. As you breathe outpull the scarf ends
looselyto create pressure. Breathe in deeplyagainst
this pressure to open the scarf and bring the
breathing movements down into the lower abdomen
and pelvic floor. Continue for several minutes.
3 Sit with your knees bent and your feetapart and
flaton the floor. Nowbring your palms together with
bentelbows. Keeping your chestopen, gentlypress
your elbows againstyour inner thighs for a few
moments to open the hip joints. Breathe slowly and
deeply.
U Remaining seated, lean forward and place your
hands on the floor with palms upwards. Gently
press your knees apart with your upper arms.
Breathe deeply, lengthening the outbreath for as
long as you can.
Make Space in Your Life for Your Pregnancy
No doubt you already realize that you will
have to re-arrange your priorities once your
baby is born. However, the best time to start
is right now. Making a baby requires a lot of
energy, but our energy is limited, especially
if we lead busy lives .That energy must come
from somewhere and therefore, since
Nature ensures that your baby comes first
and gets all it needs to develop, it is vital that
you conserve and boost your own energy
levels. Yoga conserves energy by reducing
stress through deep relaxation and boosts it
by increasing your oxygen uptake through
yogic deep breathing and movement.
get the yoga habit now
Yoga will stand you in good stead right
through your pregnancy, after your baby is
born and for the rest of your life. You will
soon be hooked on the sense of well-being
that it brings.Your daily session can be quite
short, as long as it is regular, and many yoga
techniques can be incorporated into daily
life. As you become more aware of your
posture, emotions, thoughts and attitudes,
you will want to adjust them, whatever you
happen to be doing and wherever you are.
learn to nurture yourself
Many women feel that they should hide
their feelings, ignore their needs, always
appear strong and independent and keep
going, no matter what. But you must learn
to stop, relax and nurture yourself. Only
when you know what it feels like to be loved
will you have the capacity to nurture the life
in your womb and care for a tiny baby.
Practise being vulnerable and learn to ask
for help and support from your loved ones.
Feet up the wall sequence
This relaxing sequence rests tired legs and lower back, while stretching the muscles in the groin and
preparingthe muscles of the pelvic floor. Meanwhile, practise slow, deep breathing with awareness.
1 Sit with the legs along a wall, it is best to bend the
inner knee, lean back on the hands and then forearms,
and swivel your bottom round before raising the legs.
2 Swivel your upper body round and straighten your
legs against the wall - buttocks and legs should
touch the wall. Place a cushion under your head.
3 Place your hands under your head with elbows on
the floor, to open up your chest. Breathe deeply for
a few moments.
4 Take your legs comfortably apart to release
tightness in the pelvis and groin. Gently massage
the inner thighs while breathing deeply.
5 Bend your knees and slide the soles of your feet
down the wall, a comfortable width apart. Place
your hands over your lower abdomen and become
aware of your pelvic floor muscles. Draw in the
muscles as you breathe in, and release the tension
gently as you breathe out. Repeat several times.
Lying down stretches
A similar exercise helps to relax the pelvic region for conception but it is just as effective here, where the point of focus is the lower
back. The lumbar region of the spine, the sacrum and the coccyx should all relax against the floor - quite easy when the knees are
bent and pulled gently toward the chest. If muscular tension prevents the lower spine from softening in this position, take long
deep breaths out to relax more fully. The gentle movements will further ease your lower back and remove any stiffness or soreness.

1 Lie on your back with your spine long and chin 2 Gently bring one knee toward the floor. As far as 3 Breathe outas you roll on to one side, bringing
down. Keeping your coccyxon the floor, take one possible, make sure thatboth shoulders remain your knees together. Relax in this position and
bentknee in each hand. Bring your knees toward relaxed and your back stays flatagainstthe floor. breathe deeply. Breathe in to roll on to your back,
your chestthen gently circle themoutto the sides to Keep your neck relaxed and breathe deeply. raising firstone knee and then the other, or both
massage your lower back againstthe floor. This is a together if you can. Repeaton the other side,
great way to release backache. Repeat several times.

The bridge pose
1 Place your feetflaton the floor near your buttocks, abouthip-width apart. Stretch your arms alongside your body
This pose strengthens the leg muscles,
especially the inner thighs, which helps you to
support the extra weight of your baby as the
pregnancy progresses. The Bridge Pose also
stretches the muscles around the groin area,
opens the chest and frees the diaphragm for
deeper breathing. Alternate this exercise with
the previous one so that you both relax and
strengthen the lower spine and abdominal
muscles. This will bring awareness and energy
to the whole area.
palms down, for support. Breathe in and raise your pelvis off the floor. Breathe deeply a fewtimes in this
Deep relaxation with focused breathing
Leave enough time so that you can end every yoga session with deep relaxation. It quickly dissolves any stress that may have built up,
removing muscular tension and congestion and bringing new energy to all the body's systems.


1 Lie on your back with your spine long and chin down. Drape your legs over a
beanbag or a pile of cushions, with knees bentoutto the sides. Bring your heels
close together and relax your feet.
2 Place your palms over
your lower abdomen,
thumbs touching.
Breathe deeply, and feel
which is the best hand
position to soothe you
and bring nourishment
to your baby. Close your
eyes and relax.
A Strong, Supple Spine Supports Your Baby
Good posture is especially important during
pregnancy for the following reasons.
It holds your womb,in which your baby lies,
in its correct position in the lower abdomen.
This makes your pregnancy a far more
comfortable experience for both of you.
It relieves backache and can avoid its onset.
It creates more space in the chest and
abdominal areas, which become
increasingly crowded by the presence
of the growing baby.
Dog pose
This pose lengthens the spine and increases spinal awareness, as well as
strengthening the muscles in the upper back, arms and hands. It also
improves circulation and releases tension across the shoulders, and in the
neck and face. Below are three variations on the Dog Pose. Try them all out
and see which one suits you best.
Pose 1 Hold on to a table, stool or radiator and step away fromit until your
spine and arms are stretched and horizontal to the floor, and your feetare hip-width
apart. Ithelps initially if someone checks thatyour back is flat. Keep your head and
neck horizontal, so thatyour ears are in line with your arms. Breathe deeply and
bend your knees slightly if this helps you stretch further.


It improves breathing, and therefore your
energy levels, because it gives the diaphragm
more roomto move.
It makes you feel great. Standing and
walking tall express a positive outlook,
whereas the general compression and
congestion that result frompoor posture
can make your energy stagnate and your
mood depressed. Although changes to
your figure may be hard to detect in the
early days, especially in your first
pregnancy, it is important to concentrate
on your posture fromthe start, beforeany
bad habits are established.
It improves digestion, which cannot function
properly if there is compression in the
abdomen.
It prevents congestion in the circulatory
systemto the womb, upon which your baby
depends for all its nourishment.
It streamlines your figure, however large or
small the bump.

Pose 2 Make a rightangle by walking your hands forward (shoulder-width apart)
with knees bent. Straighten your legs (feethip-width apart) on a breath out,
bringing your heels to the floor if you can. As you breathe in, stretch through the
spine and arms. Hold the pose for a few breaths, breathing deeply.
Pose 3 Fromthe position shown in Pose 2, balance on one leg and raise the
other. Keep the knee of the leg thatis on the floor bent. Push down into your arms
and hands. Now change legs to repeat on the other side.
Alignment of the spine
Your posture can be improved simply by becoming aware and straightening up whenever you notice that you are drooping. The
back of the body, being bonier than the front, has less sensation (fewer nerve endings), so it is quite difficult to be aware of the
position of your spine. It helps to stand or sit against a surface such as a wall, so you can feel whether your muscles are holding your
spine firmly upright or are slack. With practice, both awareness and posture will improve as you locate and strengthen the relevant
muscles.


1 Stand with feeta shortdistance fromthe wall and
hands behind your waist. Press againstthe wall with
head, shoulders, waistand buttocks. Lengthen your
neck, lowering your chin. Breathe in and stand as
tall as you can. Hold this stretch and contactwith
the wall as you breathe out. Repeata fewtimes.
2 Nowbring your heels and calves againstthe wall
and repeatthe same stretch up as you breathe in,
maintaining contact with the wall as you breathe
out. Repeat.
3 Bring your hands to your sides and press your
waistagainstthe wall as you stretch up, breathing
in. Maintain contact with the wall as you breathe
out. Repeat.


4 Bend one knee and clasp both hands around your
shin. Drawyour thigh close to your chestas you
breathe out, balancing on your straightleg. Release
the pull on your shin as you breathe in and stretch
up, maintaining contactwith the wall. Repeat.
5 Sit on a low stool with knees apartand feetfirmly
planted on the floor. Maintain contact with the wall
with your head, shoulders, waist and buttocks as
you breathe in and stretch up, then breathe outand
hold the upward stretch.
6 Once you have found and strengthened your
spinal muscles, practise lifting up through your
spine whenever you are standing or sitting.
Easy Standing Poses
Now that you have learnt how to keep your spine
aligned, and know how good that feels, you can
maintain the alignment as you
Grounding
The joints and muscles around your hips, legs and feet take the weight of your whole body, and the muscles of the pelvis and pelvic
floor carry the weight of your upper body and trunk. These important muscle groups can be strengthened and toned by the following
grounding exercise, which allows your weight to pass smoothly through your legs and feet into the ground beneath you. It becomes
ever more important to work with gravity rather than against it as your baby becomes heavier.

1 Stand with your feetapartand loosely bend your
knees, making sure you maintain your upright
posture through the spine.
2 Bring your hands into Namaste, the prayer
position, and press your palms firmly together with
elbows out to the sides.
4 Stretch your arms outto the
sides and lower them, breathing
out. Repeatsteps 1 to 4 several
times.
5 For a stronger version of this
exercise, place one footon a low
chair and bend the other knee.
Change legs after a fewbreaths
and repeat with the other footon
the chair.
3 Spread your hands wide, so thatyou keep your
elbows bentand open up your chestarea, all the
time breathing in deeply.

move gracefully through these
sequences. They develop strength and
suppleness, helping you to protect and
nourish your
growing baby as well as yourself. They
also help to keep your feet firmly on
the ground and remain steady as your
body changes.
Standing stretches
By stretching up from the hips and through the waist, these stretches create space for the diaphragm to contract downwards to a
greater extent, so that you breathe more deeply. Twist and sway rhythmically as if you are dancing.

1 left stand with
knees loosely bent and
stretch your arms
overhead, firstone side
and then the other. Feel
your ribs and waist
opening and releasing.
2 right Bring your
arms outat shoulder
level and swing round
fromthe waist, first to
one side and then the
other, withoutchanging
your leg or arm
position. Now repeat
both movements.
Adapted easy triangle sequence
This sequence works out your oblique abdominal muscles and your lumbar spine. Strong obliques help to prevent backache, hold your
developing baby firml y and trim your figure.


1 Stand tall with feetwide and knees well bent. Place
your hands on your hips and swayfromside to side,
tipping your pelvis up to the rightas you swayto the
right and up to the left as you sway to the left in a
rhythmical movement. Keep your spine erect, coccyx
tucked under and chest lifted. Repeat the sequence
several times to loosen the hips and pelvis.
2 Bend to your right side without tipping forward.
Place your righthand along your leg and bring your
left elbow back to open the left side of the waist
and chest as you look upwards.
3 Now stretch your left armright up and back to
open the left side of your body. Repeatthe
movementwhile bending to your leftside. Repeat
several times on each side.

yoga for
Mid-term Pregnancy
Your pregnancy is now firmly established and you should be feeling full of
vigour and joy
#
especially if you have been practising yoga regularly. It is
time to focus on building up strength and stamina, on making space to
"breathe for two" and on creating and maintaining the best possible
alignment of the spine at all times. Most of all - time to enjoy your
pregnancy to the full.
Breathing for Two
You are likely to be feeling much more
energetic during this middle stage, so enjoy
your vitality - many of the yoga routines
designed for these months are lively,
invigorating, almost dance-like. They get
your breathing and circulation working
optimally and the vigorous armmovements
and upward stretches, plus deep breathing,
help blood circulate through the abdominal
organs and bring fresh, nourishing blood to
your baby via the placenta.
Sunwheel stretch
This exercise really focuses on upper body
stretches to open the chest and loosen the
shoulders. The movements wake up the whole
of the upper spine and dissolve tightness in the
neck, shoulders and arms - this is particularly
helpful if you spend a lot of time sitting at a desk
or driving a car. These movements also create
more space in the abdomen, so that your
digestive system has room to function and your
baby has room to grow.

You will find at this stage that your
balance changes as your abdomen enlarges,
so it is important to take your centre of
gravity downward, while keeping your spine
stretched up and your chest open.This
upright, graceful stance will make you feel
elegant and confident and also allows more
space to be created around the diaphragm,
which needs to find room to contract
downward so that you are able to breathe
really deeply and fully.
1 Sit with knees a comfortable width apart and feet
firmly planted on the floor. Tuck your coccyx under
so that your pelvis is level - imagine that the pelvis
is a bowl of water and you don't want to spill any of
it. Stretch up through your spine fromthe base to
the crown, with your neck long and shoulders
relaxed and down. Breathe in deeply to open and lift
the chest. Hold the liftas you breathe out, drawing
your shoulder blades together with arms relaxed
and then pushing the palms down toward the floor
with fingers spread wide, to end with straight arms.
Repeat, pushing down againstimaginary resistance
with each breath out and relaxing your hands as
you breathe in.

2 Repeat, but this time start with your elbows bent
and hands pointing up as you breathe in - this is so
that you create a greater push downward as you
breathe out. Make your movements graceful and
rhythmical, rather like a seated dance.
3 Then, on each breath out, push strongly away
fromyou to the sides, with your palms at shoulder
level (the picture shows mid-push; you finish the
push with straightarms). Engage the muscles
around your spine and the back of your waistas you
push. Relax as you breathe in. Repeatrhythmically.
4 On an out breath, stretch your palms to the sides
with arms raised as high as you can, engaging your
upper arms and back muscles. Finally, repeatthe
armmovements in reverse order, moving down until
your arms are beside you. Repeatthe whole
sequence several times.
Swing high, swing low
This movement should be done rhythmically and with enthusiasm. It loosens up all the joints from your heels to your
fingertips and blows away the cobwebs from your mind.
1 Stand with feet
comfortably apartand
knees well bent, and
rotate your upper body
fromside to side,
making sure your arms
are loose and relaxed.
Keep your spine
upright, your hips and
legs steady and your
centre of gravity low.

2 Now stretch your arms
right up to the right and
clap your hands. Then
sink into the previous
position before stretching
up to the left to clap your
hands. Keep breathing
deeply and vigorously as
you alternately sink and
relax then stretch to each
side in turn.

Centring down
Getting your legs, rather than your lower back,
to support your increasing weight and bulk is
probabl y the most important postural
adjustment that you can make during your
pregnancy because it will save you from
backache. Your womb is situated in the lower
abdomen, which is held in place by the spine at
the back, the pelvic girdle below and the hips on
each side, so it has nowhere to expand as your
baby grows except upward and forward. Any
upward growth is constrained by your
digestive organs and diaphragm, so most of the
bulk has to move forward. This extra weight
should flow downward through strong and
well-toned legs, restoring your vital balance
and centre of gravity.
1 Stand with legs a comfortable width apart, feet
firmly planted and knees loose. Stretch your spine
upwards, taking your weight downwards through
your legs. Press your palms together atthroatheight
with elbows outto the sides. Breathe in and expand
the lungs atthe back byopening your back ribs more.
2 As you breathe out stretch your arms forward and
bend deeplyatthe knees. Hold a moment, then
breathe in again. Repeat often.
Kneeling Stretches


Some kneeling positions enable you to build up
strength and stamina (to help you carry your
baby without getting tired), and kneeling
stretches can prevent and ease low
Cat pose
The Cat Pose is traditionally used to loosen all the joints before going into
classical yogic seated poses. A simpler version, called the "kitten roll" here,
is included as a warm-up. Avoid sagging at the waist by holding your middle
spine firmly in line, like a table top, as you move through the rolls.
1 Kneel on your yoga mat with knees about hip-width apart, so that there is plenty
of roomfor your baby. Place cushions under your knees, if you like. Sitback on
your heels and, without lifting your buttocks, stretch your arms out in front, about
shoulder-width apart. Crawl forward with your fingers while anchoring your
buttocks on to your heels. Feel the stretch through your spine and breathe slowly
into this stretch to loosen any tension in your back, hips or shoulders.

back pain. At the same time, kneeling
exercises focus upon the birthing muscles,
especially important if this is your first baby,
as these muscles will not have been used
before. Getting used to a kneeling position
for your stretches is an important part of
preparing for labour, since many women
prefer this position in childbirth.

2 For the "kitten roll", sit back on your heels before breathing in to bring your
weightforward on to your elbows. Liftyour shoulders as you breathe outto arch
your spine and tuck your coccyx under before rolling back on to your heels.
Repeat the roll several times, and as you do so, focus your attention on feeling
the stretch at the back of your waist.
Hip and knee circles
These circles are practised while in the Cat Pose. They loosen tightness in
the hip joints, can relieve cramps in the groin and increase the circulation of
blood around the abdomen and pelvis.
1 Place yourself in the Cat Pose, with your weightevenly distributed and your
back and head held firmly in line. Raise your rightknee fromthe floor, keeping it
bent ata right angle, and move it around in small circles parallel to the floor so
that you are rotating the hip joint. After circling clockwise and anti-clockwise,
repeat this sequence of movements on the left side.
3 For the "catroll", bring your weight forward on to spread palms as you breathe
in, so thatyour shoulders are directly above your wrists, your arms are straightbut
notlocked atthe elbowand your back is flatlike a table top. This is the classic Cat
Pose. Breathe outto arch and stretch your spine before sitting back on your heels,
again, trying notto move your hands. Breathe in to repeatthe rolling movement.

Shoulder and elbow circles
These circles are great for relieving tension in the neck and shoulders, stretching the pectoral muscles and opening the chest for
deeper breathing. Both Hip and Knee Circles and this exercise provide the same benefits as swimming movements.
2 Bend your rightelbow and bring your armup and back in a circle, turning your
head and opening the rightside of your chestand your rightshoulder. Liftthe elbow
as high as you can before stretching the armto the frontagain. Repeaton the left.
1 Place yourself in the CatPose and then sitback on your heels. Keeping your
weightevenly balanced, and your spine and head firmly in line, stretch your right
arm out in front of you.
Tiger stretch and relax
This is one of the best ways to relieve lower backache and sciatica. This can sometimes become a problem as your pregnancy
advances and the weight of your baby presses on the sciatic nerve as it emerges from the lower spine and carries on down your leg.
You will need to balance firmly on strong wrists and hands as you raise your leg parallel to the floor.


1 Place yourself in the Cat Pose with spine stretched and firm, especially at the
waist. Slowly raise your rightleg behind you until itis parallel to the floor, neither
higher nor lower. Stretch rightthrough your leg and into your toes, and kick away
any tension or pressure.
Manual back stretch
As your baby grows it becomes ever more important to relax frequently and
to ease away tiredness and tension. A partner or friend can work wonders,
simply by gently helping your spine to stretch as you lie comfortably draped
over a beanbag or pillows, either on your bed or on the floor. Your helper
does not need to be an expert, just intuitive and happy to be guided by you
to discover the position where you can relax and breathe most deeply.
1 Your helper needs to be in a firm, comfortable position, where they do not strain
their own back. He or she extends their hands so their fingers trace lightpressure
either side of your spine as you breathe out. They release pressure on each in
breath. Your partner should avoid directpressure on the spine and check what
feels bestfor you. The aimis to reduce compression and create space and
comfort through a gradual deepening of the breath.
2 Letyour leg sink limply to the floor and relax it completely. Maintain your
balance and the strength in your spine, but drop your right hip. Shake your leg
loosely fromhip to toes to release cramps or pressure on the sciatic nerve. Then
readjust your position and do the same movements with the leftleg.




Your Birthing Muscles

A sphincter is a ring-shaped muscle that
acts like a valve by squeezing tightly
around the bottom of a tube to keep the
contents in. If you want to release the
contents,you simply relax the sphincter
muscle, or you can get it to push the
contents out by controlling the flow with
rhythmic pulses. Women have
three"tubes"thatare either sphincters or are
sphincter-like.These open at the base of
the body- an area often called the pelvic
floor -through the perineum (a mass of
muscle that stretches right across the base
of the body and holds the abdomen s
contents in place.) Each of these openings
is controlled by strong muscles, which are:
The anal tube at the end of the digestive
system, which opens to release waste
matter. It is found near the base of the
spine, at the back of the pelvic floor. The
urethra - the tube leading from the bladder.
This is found close to the pubic bone, at
the front of the pelvic floor. The muscles
each side of the vagina, which can contract
and release around the cervix. The cervix
thins out during labour to become the birth
canal and let your baby descend through
the vagina. Squeezing the vaginal muscles
- "pulling up inside "-helps you locate and
feel your cervix. With regular practice, you
can learn to contract or relax these
muscles at will.This will help you
throughout pregnancy (when your baby is
pressing down against the pelvic floor),
during the birth (to help control the
baby's movement down through the
birth canal), and after the birth (to restore
perineal muscle tone as quickly as
possible, thus avoiding many common
postnatal problems).
THE BIRTHING MUSCLES
The pelvic area at around mid-term
Note how the baby presses against the internal organs shown

tne muscular action. Yogic actions are never
mechanical because you are using your
breath and awareness simultaneously with
the contraction and relaxation of the
muscles. By connecting breath with
muscular action you are toning, in a unique
way, the muscles of the perineum, including
those that attach it to the pelvis at the front
and the lower spine at the back.
releasing it in turn. Focus on how this feels,
so that you learn to draw in the anus on a
breath in and slowly release it on a breath
out. Now focus on the sphincter of the
urethra, squeezing it in and relaxing it in
small, rapid movements. Finally, focus on
the vaginal muscles, squeezing them tightly
to draw your pelvic floor up and in.You will
find that the lower abdomen is also drawn
up and inward. These are the "birthing
muscles "that you want to strengthen.
Exercising the birthing muscles
Yogic philosophy maintains that energy
follows thought. So focusing on muscle
groups that we usually ignore helps to bring
movement to the area and encourages
awareness, which leads in turn to control of
those muscles. Using the breath intensifies
Begin your birthing muscle workout with
the anal sphincter, contracting and
Pelvic floor stretches
in this modification of the Cat Pose your weight is distributed through your knees and elbows, leaving your lower back and pelvis
weightless, released from the constraints of gravity that usually restrict flexibility in this area.

1 Kneel in the CatPose, with your knees spread
wide enough to accommodate your baby as you
lean forward on to your elbows. Place your head on
a cushion if it is more comfortable. Distribute your
weight evenly between your elbows and your
knees, so thatyour head and neck are comfortable
and your coccyxis raised as high as possible. Focus
upon your pelvic floor, then exercise the three main
birthing "sphincters" one by one, as explained on
the opposite page.
2 Alternate the kneeling position with this pelvic lift,
which uses different sets of inner muscles. Lie on
your back with your buttocks on a cushion to raise
the pelvis. Keep your knees bent, with feet apart
and firmly planted on the floor. Place your hands
over your baby to feel the movement as you
squeeze the whole pelvic floor in and up. Hold the
squeeze for a few breaths to strengthen these
muscles, then letgo and relax completely. Repeat
several times.
Supported pelvic floor lift
Your baby needs space to pass down through the vagina. This space is created naturally, as hormones are released during
pregnancy to loosen the ligaments that hold your bones in place. This allows your pelvic opening to widen naturally. You can help by
relaxing your hip and leg muscles in a wide-legged seated position, reclining comfortably against a beanbag or other support. Do not
force yourself, just breathe gently in this position. Once the muscles around the groin have gently relaxed, the ligaments can
stretch, in addition, the more relaxed you are the easier it is to practise strengthening the inner muscles of the perineum and vagina.


1 Sitwith your legs as wide apartas is comfortable for you. Make sure thatyour
spine is well supported, especially atthe base. Flex your ankles and stretch
through your legs. Lean back and relaxin this position. The muscles around the
groin area should be especially relaxed, to allowthe ligaments to stretch.
2 Nowclasp your hands in frontof you atchestheight, breathing in as you press
your palms firmly together, and at the same time contractthe muscles of the
perineumand vagina. Hold this contraction for a breath or two, and then relax
completely before repeating.
Some Subtle Yoga Movements

You have discovered just how effectively
yoga can help you to strengthen your body
and increase your awareness, and how you
can usethese benefits in all aspects of your
everyday life. Well, in yoga there are also
Gentle perineal stretch
This simple exercise should be done as often as
possible from mid-pregnancy onwards, as it
stretches all the muscles that make up the
pelvic floor, it also strengthens, relaxes and
brings awareness to the whole perineal area,
which is the area through which your baby
passes to be born, if the perineum is flexible,
strong and lively, it helps you to give birth
actively and with greater ease. You will be able
to take your foot further out to the side as you
graduall y loosen up with practice.
certain positions that look - and are -
extremely simple to do, yet they create very
subtle internal adjustments and strengthen
groups of muscles that we are not usually
aware of. These can bring huge benefits
1 Fromthe CatPose, bring your leftfoot forward,
placing itas far to the leftof your hands as you can
comfortably manage. Lean forward and breathe in
deeply, keeping your spine stretched.
once you have explored, practised and
become thoroughly familiar with them.
These exercises require a calm, focused
approach; in turn, they foster inner strength
and self-confidence.
2 Breathe outas you sitback on your rightheel
withoutmoving your leftfoot. This stretches the
perineal muscles. Repeatseveral times, then
change sides and repeat.

Rib stretch with Namaste
handmudra
This powerful exercise helps you to open your
lungs more fully and to breathe more deeply by
stretching between the ribs, especially at the
back where your ribs are attached to your spine.
It brings increased awareness to your back and
is also an isometric exercise that strengthens
your arms and upper spinal muscles. A mudra is
a gesture with a spiritual as well as a physical
expression. Adding the Namaste Hand Mudra
focuses your scattered thoughts and centres
your vital energies. It should be practised
frequently for greater posture awareness,
increased vitality and a focused mind, in late
pregnancy, this exercise helps to create more
space in the chest for your lungs to expand as
your baby develops below the diaphragm.
1 Stand with your feethip-width apart and knees
loosely bent. Stretch the spine and drop the
shoulders. Raise your elbows to the sides at
shoulder heightand press your palms hard together
as you breathe in slowly and deeply. Feel your
sternumrise and your ribs open at the back.
2 Now, breathe out slowly as you bring your hands
down, with palms still joined. Relax your chest
completely. Pause and restwith the breath out, then
repeatthe sequence twice more. When you have
finished, restfor a moment and observe how you
feel deep inside.

Sectional breathing with mudras
You will probably be surprised to discover that your breathing changes according to the position of your hands in these subtle hand
mudras. Ensure that the first three types of breathing come easily to you before you join them together in the complete yogic breath.
Al low a minute or two of rest before and after this practice to gain maximum benefit.
1 Sit up straight with
your chest lifted to
make roomfor your
breathing muscles to
move freely. Place your
hands at your lower
abdomen with fingers
pointing toward each
other. J oin the tips of
your index fingers and
thumbs together to
create a closed circuit
of energy. Breathe in
deeply and feel your
abdomen expand as
your diaphragm
contracts downward.
This is called "lower
breathing" and gives
you energy. Breathe out
and repeat.
3 Change your hand
position again, so that
your thumbs are
enclosed within your
curled fingersNBreathe
in deeply and feel how
your upper chest is
now moving/nuch
more freefy. This is
called "upper
breathing" and is very
useful if you have
indigestion. Breathe out
and repeat. You may
also need this during
labour, so start
practising now.

2 Nowchange your
hand position, so that
your fingers are curled
into your palms and
your thumbs are free.
Breathe in deeply and
feel your sternumlift
and your ribs move out
to the sides. This is
called "middle
breathing" and it also
gives you energy. It
comes to your rescue
when your growing
baby makes itdifficult
for your diaphragmto
contract downward
fully. Breathe outand
repeat.

4 With your thumbs
and fingers curled into
your palms, press your
knuckles together with
the fingers of each
hand back to back. Turn
your palms upward,
with your hands in front
of you. Open your
chestand breathe in
fully, fromthe bottom
of your lungs to the
top. Breathe out fully
and repeatseveral
times. This is full yogic
breathing, excellentfor
recharging your energy
and integrating mind,
body and spiritin the
here and now.

yoga for

Late
Pregnancy
and Birth
During the last few weeks of your pregnancy your
priorities will be to keep yourself as fit and comfortable
as possible, and to practise yoga techniques that
can help you during the birthing process. These
prepare you physically, mentally and spiritually for
labour. However your birthing may unfold, yoga will help
you to feel centred and empowered.









Yoga in Late Pregnancy




Centring into the earth
This exercise combines both power and release, imagine that you are hauling yourself up a ladder, one arm at a time, and then
climbing down again as you support your weight with your arms. Your legs should be well bent to support your weight. Feel a line of
strength developing along a vertical axis between earth and sky, passing through your body.

Your baby will be growing rapidly by
now, so your yogic priorities need to
change. First, you will need to protect
your back much more by ensuring that
your pelvic and leg muscles are able to
carry the extra weight properly. Your
focus will be on building power in
muscles.This means paying more attention
to centring and grounding exercises, and
always remembering to keep your knees
well bent in any of the standing poses and
movements. Cushions and beanbags
should be used to support your back at all
times, to enable you to rest more deeply
relaxation. Second, you will need to
make more space for your baby, your
breathing and your digestive organs.
Finally, you will be focusing specifically
on increasing the tone in your birthing
muscles - in other words, the muscles of
your lower back, abdominal area and
2 To climb down again, imagine you are going down a fireman's pole. All the
strength is in your arms as you lower your weightone hand over the other dowr
the pole. Slide down several times, bending your knees and grounding
strongly along the vertical axis. These exercises can be done anytime,
anywhere.
1 You are going to climb up your metaphorical ladder. Stand with knees bent
and spine loose. Now, stretch first one armoverhead and then the other, as
though you were climbing a rope ladder without using your feet. Squeeze
your fingers tightly to hold on to the ropes. When you get to the top, spend a
few moments just hanging from both arms, alternately squeezing and
releasing your hands.

Supported side stretches
You need to practise side bending while sitting
and resting your spine against a soft but firm
support - here we show a beanbag placed
against a wall, which is ideal.

2 Still leaning againstthe beanbag, tiltyour upper
trunk to one side as you breathe out. Breathe in to
straighten up and then tiltto the other side as you
breathe outagain. Repeata fewtimes.
Hugging rest
This resting pose is ideal for late pregnancy. You
may also find it comfortable for deep
relaxation. The beanbag (or pile of cushions)
supports your abdomen, spine and head.
Spread your arms wide to lift and create more
space in your chest.
3 Now, open your arms wide and stretch overhead,
breathing deeply. This stretch reallyeases pressure
in the lower body.
4 Keep one armoverhead and take the other
forearmon to your thigh for support, then tiltto the
side on a breath out. Breathe in to straighten up
and out to bend to the other side.
1 Kneel down, facing the
beanbag, with your knees
spread wide to accommodate
your baby. Restthe frontof your
body and the side of your face
againstthe softness of the
beanbag and give ita big hug.
Breathe deeply and relax
completely.
1 Sit, leaning againsta
beanbag or a pile of
cushions, with your legs
stretched out in front of
you and comfortably
apart. Bring your hands
behind your head with
your elbows wide and
pressed back to open
your chestand stretch
the sides of your body -
you can breathe much
more deeply in this
position. Relax as you
breathe and lengthen
the breath out.

Stretches for a Strong Lower Back and
Abdominal Muscles


back (for support and pushing against),your
abdomen (to push the baby down the birth
canal), your perineum and pelvic floor (for
elasticity and control) and your breathing
muscles (to make sure you stay energized
throughout) .You do not need complicated
or expensive equipment in order to
strengthen these particular muscle groups -
you can find the props you need around
your own home.
Think of yourself as an athlete in training
who needs to build up power in specific
groups of muscles for thetask in hand, in this
case giving birth. The muscles you will be
using for childbirth are those in your lower
Kitchen yoga
isometric exercises help to strengthen muscle groups, and a good way to do this is to push or pull against an immovable object
to create resistance. Forthese exercises, do make sure that what you are pushing and pulling against really is immovable.

2 Bring your feetin line
as you stand facing a
ledge or shelf. Geta
good grip with your
fingers and, as you
breathe out, pull down
hard, bending your
knees and sinking into a
half squat. Hang there,
breathing deeply and
stretching through your
trunk and arms as you
work the muscles in
your legs.




3 Stand in frontof a
counter top with one leg
forward and the other
back. Lean forward,
bending your knees, and
place your forearms on
the edge of the counter
with your forehead on
top. Now, push down to
open your chestand
upper trunk, taking the
push through your back
heel as you lengthen
your lower back. Hold,
then repeat with the
other leg back.
1 Stand in front of a wall unit (or a wall). Place one foot well in front of the other,
with the front knee well bent. Lean forward and place your palms on the unit at
head height. Adjust your position so that you are the right distance away to push
hard. Breathe in deeply and push, taking the force down through your back leg.
Involve all your abdominal muscles on the breath out as you maintain the push.
Swap legs and repeat.
Stretch and squat with chair
Use a steady, upright chair to both stretch and squat down, as both positions will help to open up in the groin and stretch the
pelvic floor. Keep your spine horizontal and your heels on the floor. To make the chair even steadier, push it against a wall.


Perineal stretch with chair
Use a chair to help you when practising
the Gentle Perineal Stretch at this stage. For
comfort, place a cushion under the shin and
foot that you are going to sit on. This exercise
will really help you to prepare your body for
birthing. Finding the position in which your
perineum is most relaxed and you can move
your pelvic floor muscles easily is most
important for this exercise - you might even get
some kicks from your baby.
2 Squatdown, bending
your elbows to keep
your back as flatas
possible. Focus on
stretching the inner
thighs, the groin and the
pelvic floor in
preparation for giving
birth. Breathe through
this stretch, exhaling as
you go down. Repeat
frequently.
1 Move fromthe Stretch
and Squatwith Chair
posture to a wide
kneeling position, resting
one knee on a cushion.
Place the other footout
to the side of the chair.
Now, holding on to the
chair, press down and
stretch through the
whole perineal area on
an outbreath. Change
legs and repeatthe
stretch. Practise
frequently.
Relaxation throughout the day
Never miss an opportunity to relax, alone or in company. If you can relax the muscles that are carrying your baby at every
opportunity, it will greatly enhance your feeling of fitness and well-being. Keep a beanbag handy for those blissful moments.


above Kneel in frontof a beanbag and flop over itto conductweighty
conversations with your toddler.
above If someone can be gently massaging your thighs meanwhile, then so
much the better. Relaxed enjoyment is the key

1 Stand in frontof the
chair with feet apart
and toes turning
outward, so that your
knees will bend over
your feetat the same
angle. Bend forward
and hold the sides of
the chair seat, keeping
your back stretched
and horizontal.
Massage, Breathing and Relaxation
The last few weeks are the time to take full
advantage of all the help and support that
family and friends can give you.You need to
build up your reserves of physical and emo-
tional strength in preparation for the birth,
and the changes in your life once your baby
is born. So rest and rest again, at odd
moments and in whatever position you find
comfortable.While relaxing, breathe deeply
in order to nourish both your baby and
yourself, and to let go of aches and tensions.
Massage can be a great help, and the person
doing it does not need to be an expert, as
long as they are happy to do what you ask.
right Cuddles and closeness are especially
soothing and sustaining during this final period of
waiting. Letthe whole family join in.


Back massage for deep breathing
This is one of the most soothing things that one friend or partner can do for another. It can be heaven for the recipient and also
very soothing and relaxingfor the person doingthe massage. The recipient kneels with her knees wideand toes touching, and
stretches over a beanbag in a relaxed and comfortable position. The beanbag will yield to fit the baby comfortably. The helper
can kneel comfortably to one side, leaning forward slightly to massage her friend's back in soothing, circular movements. Both
of you should make sure you are relaxed and comfortable before starting the massage, if pregnant herself, the helper should
not lean forward too far, as this could cause backache.

left The helper places both
hands gentlyon the
recipient's back for a few
moments, to establish
gentle contactwhile she
co-ordinates her breathing
with thatof the recipient.
The helper then moves her
hands as the recipientis
breathing out(and thus
relaxing), lifting them
slightlyto give the recipient
roomto breathe rightinto
her lungs The helper traces
lightfinger pressure either
side of the spine as the
recipientbreathes out,
releasing pressure on in-
breaths. Avoid all direct
pressure on the spine.

Ankle massage in supported Warrior Pose
The purpose of this exercise is to relax the thigh and calf muscles passively while a friend supports your stance and massages your
lower leg. Leaning against a wall with your head on your hands lifts your upper torso and creates more space for you to breathe
deeply into your abdominal, pelvic floor and buttock muscles. You will find that this brings blissful relief generally, and relieves tight
calves and lower backache in particular. Cramping in the calf muscles is common in late pregnancy as your legs cope with the extra
weight and your blood circulation slows down.

1 Stand tall and lean
your head againsta
wall with your forearms
athead height. Take
one footforward. Bend
the frontknee and
stretch through the
back leg, as you take
your weight into your
back heel. Your helper
should nowgetinto a
stable position where it
is easyand comfortable
for themto massage
your leg.
2 The helper should
hold the ankle of your
back leg to ensure that
it doesn't lift fromthe
floor as you lean
forward. This increases
the stretch in the calf.
Lean into the stretch as
you breathe deeply.
3 The helper can now
slowly massage your
lower leg, breathing in
time with your own
breathing, to release
stiffness and tension
and improve blood
circulation.

Supported reclining
Lying on your back after about 31 weeks is neither comfortable nor
recommended, as the weight of your baby can put pressure on the vena
cava, which carries blood from the uterus to your heart, instead, recline at a
comfortable angle on a nest of cushions, on your bed, a sofa or the floor.
Have your "nest" ready and waiting for you, so that whenever you get the
chance you can crawl in, lie back, close your eyes and relax.
1 Lean back againsta beanbag or a pile of cushions. Make sure thatyour trunk is
raised and your head is ata comfortable angle. Add cushions under your bent
knees to lessen the pressure in your lumbar area.


2 You can place your hands over your babyto increase your loving connection to
him or her-or them.
3 if you prefer, letyour hands simply flop to the sides. Breathe deeply and feel
yourself letting go of any strains or tension.
Yoga Breathing for Labour

Many of the complications of labour arise
fromphysical exhaustion, often made worse
by lack of sleep, so you need plenty of deep
rest as the birth approaches. Conserving your
energy is also a priority fromthe moment
you discover that labour is starting, and the
best way to achieve this is through deep
breathing that follows the rhythm of your
contractions.Taking a sip of water after each
contraction is helpful too. When you are
fully dilated, the breath takes on another role
by helping you to give birth with minimal
strain.
breathe out to welcome the
contractions, then let them go
In the first stage of labour, most women
have contractions at intervals that gradually
become shorter as the labour progresses.
From the very beginning, your most
important task is to relax as much as possible
between the contractions and to avoid
dissipating your energy, particularly by
talking. Your breath out needs to be used for
getting rid of tension as the contractions
come and go. During each contraction, focus
on breathing as deeply as you can,
depending on its strength. Then start to relax
again, even if only for a minute.

centring with breath
during labour
Your labour circuit positions may involve
your partner, who can be holding you or
massaging you, or you may prefer to labour
on your own, drawing deeply upon your
inner resources. Whichever way is best for
you, the ebb and flow of your breath can
left Each time you feel a contraction on its way,
breathe outdeeply. This allows you to welcome it
with relaxed muscles, and this, in turn, helps the
contraction to work more effectively to open your
cervix. Breathe throughout the contraction in
whatever way feels best for you. When the
contraction peaks, itis time to breathe out again
deeply, to send it on its way and to dispel as quickly
as possible the inevitable tension thatresults from
pain.
right Sitting astride a gymball allows you to use
gentle pelvic rocking, in time with your breath, to
relax between contractions and to centre yourself
once more.
left Kneeling on all
fours, keeping your
head relaxed, can be a
very effective position
for grounding you and
helping you to cope
with backache during
labour.


help you to remain centred through
awareness of the flow of breath - both
during and between your contractions.You
will find that breathing is your most
powerful tool for surfing the contractions
rather than attempting to resist them. After
any conversations or medical procedures,
use your breath to re-centre yourself.

breathing for birthing
The second stage of labour begins when
your midwife confirms that the birth pas-
sageis fully open and ready for your baby to
pass through. You may already be feeling a
strong urge to push your baby out, or you
may feel nothing at all. Every woman is
different. The two priorities in all cases,
however, areto relax as deeply as possibleto
make space for the baby, and to relax all the
muscles of the pelvis, particularly those in
the buttocks, for birthing.
When it comes to breathing, voicing
your breath out, on any note that feels good
to you at the time, helps the abdominal
muscles to work together with the powerful
bearing down contractions .The longer that
you can extend the breath out, the farther
your baby is able to move down the birth
passage during one contraction. Engage
your inner pelvic muscles on your out
breath, pushing fromwithin. Try to keep
your facial muscles, and the rest of your
body, as relaxed as possibleas you do this, to
lessen the strain.
Your midwife will guide you as to when,
or if, you should breathe lightly - as if you
were blowing on hot soup. This need arises
if you have to hold back and wait for your
perineum to stretch as the baby's head
crowns. By blowing lightly, you are
disengaging your abdominal muscles from
your breathing and so weakening the
impact of the uterine contractions.
Gravity, centring and a voiced breath out
can be combined in a powerful yet light
action to push your baby out. Let awareness
of your baby guide your breathing.
Breathing your baby out into the world is a
loving action that is open to most women
and brings many possible long-termbenefits
to both mothers and babies.
Even if medical intervention is necessary
during your labour, breathing and relaxing
with yoga will facilitate any birth process.
breathing to deliver the placenta
To deliver the placenta after the baby is
born, use the same breathing that you
employed for the birthing.
left Voice your breath out
with a "Haaah"sound
deep into your lower
abdomen. Extend itfor as
long as you can to
increase the pressure of
your contracting uterus
on your baby's bodyas he
or she moves down the
birth canal.


Postnatal
yoga

The feel-good factor of gentle yoga is expanded by the regular
practice of movements and postures that increase new mothers'
energy and enjoyment of life day by day. This is the time to
replenish or renew your vitality, gaining stamina while remaining
centred in mindfulness.
Six to Twelve Weeks: Standing Sequence

For the first few weeks after giving birth,
stick to very simple and easy stretches and
relaxation routines.By six weeks after birth,
once you have more of your strength back,
you can try the kind of sequences shown
below. Do not push yourself or attempt
anything you find uncomfortable or too
difficult, and remember that many standing
poses can also be practised more easily with
your back against awall. If you stand a half-
foot away fromthe wall, you can then use it
as a support for your back by leaning against
it while in the pose.
As ever with yoga, you must work with
the breath. Movement that flows with the
breath is relaxing, effective and more
"yogk" than a stretch in which you try and
conformto a pre-set notion of how you
should look in a posture. Before you feel
comfortable holding "asanas" (the word for
classical yogaposes),you can practiseat least
some of them by using movement and
rhythm. When you do hold a pose, the
dynamic is created inside your body with
breathing, which is what makes yoga poses
enjoyable.Whenever you feel tension, come
out of it and relax.

Dynamic archer pose
As you become stronger day by day, stand tall in
Tadasana, which is also known as the Mountain
Pose, and feel the strong vertical axis between
earth and sky.
1 Stand in Tadasana, as shown. This is the starting
pose for standing postures in yoga.
2 J ump or walk your feet
about1 m/3ftapart. Turn
your right foot out, your left
foot in. inhale, raising your
arms open to shoulder
level without tensing them.
Exhale bending your right
knee and turning your head
right, extending both arms
as much as you can. Inhale,
straighten your legs, centre
your head and turn the left
foot out, right foot in.
Exhale, stretching to the
left. Continue alternating
sides in an easy rhythm.

" Easy" triangle pose (Trikonasana)
Find an easy rhythm, stretching only as far as you can go without disturbing your relaxed breathing. This sequence combines a
stretch, the Archer Pose, and an open twist in the Triangle Pose.

1 Begin in the Archer Pose, above. With your feet
still apart and your arms extended, tilt your trunk
to the right. Breathe naturally, letting your right
hand slide down your right leg to the pointwhere
you feel you cannot go any further down without
bending forward. Lift the inner arch of your right
foot.
2 Keeping your weight on the left leg, inhale and
stretch fromyour left heel all the way to the
fingertips of your lefthand. Look atyour left hand
and stretch more as you exhale. Come back to
centre and repeat on the left side.







"Easy" forward bend
It is pleasant to let gravity stretch your
spine while your shoulders, neck and head
can relax completely in this forward bend,
which also stretches the back of your
legs.

1 When you have stretched both sides a couple of
times, come back to the centre and lower your
arms to flop into a gentle forward bend. Relax
your neck. You may like to swing your head and
shoulders gently fromside to side, to ease your
lower back. Bend your knees as you breathe in to
come up from this pose.


"Easy" tree pose (Vrkasana)
Start with a low chair or stool for this pose and graduate to a higher one as you become more confident and flexible. You may
p

refer to have your back against a wall to do this pose, if your balance is unsteady.
1 Stand in Tadasana, facing the chair. 2 When you feel ready, bring your knee up
Place one footon the chair and bring your toward your chest, with both hands clasped
hands into the prayer position belowyour knee. Keep steady and balanced,
("Namaste"), as shown. Use deep with your spine in line. As you breathe out
breathing to stretch and align your spine squeeze your bent leg towards your bodv and
and centre your energies. Hold the pose release as vou breath in. Breathing deeply,
with your body, breath and mind hold the position for a moment. Release,
remaining steady. regain your balance and steadiness, then
bend the other knee and repeat.
Six to Twelve Weeks: Kneeling Sequence
Sitting on your knees enables you to lift your lower
spine and stretch without straining your lower back
and abdominal
Vajrasana
This is a classic sitting pose in which you can develop the awareness
of your vertical axis - from the pelvic floor to the crown.

muscles. Yoga "asanas" in this position
straighten your back and make your spine
strong and supple. They also tone your
thigh muscles in a way that may surprise
you at first. They remove fatigue and
refresh your whole body with little effort.

Chest expansion
This exercise is both a stretch and a forward bend. The challenge is to find the position in which your arms can stretch the most while
your chest can open the widest. Make sure your neck remains relaxed throughout.


1 Clasp your hands behind your back, sitting tall.
Bring your arms up behind you, keeping themas
straight as possible and squeezing your shoulder
blades together.
2 Next time you breathe out fold forward fromthe
hips, keeping your arms raised. Breathe in, sitting
tall. On the out breath, fold forward fromthe hips
and liftyour clasped hands, opening your chestas
wide as possible. Keep expanding forward,
breathing as deeply as possible.
3 Aimto place your head on the floor (or cushion)
in front of you, while still sitting on your heels.
Breathe deeplyand work to bring your arms higher
with each breath out. Release your hands and
come up on an in breath, sitting quietlyin Vajrasana
and observing the effects of the last exercise.

1 Bring your hands
together in front of you.
As you breathe in, raise
your buttocks, keeping
your spine vertical and
tailbone tucked under,
and lift your arms above
your head. Breathe out
as you sit back. Breathe
in and rise again and, if
you can, hold for a few
breaths before sitting
back.

Kneel tall
in this dynamic version of vajrasana, left, the flow of breath assists the lift
of the diaphragm in a rhythmical stretch up and down.
1 Sit up erect on your
heels with your feet
flat. Use a cushion as
shown if this is more
comfortable. Now
practice Reverse
Breathing: inhale
deeply imaging the
breath being drawn up
through the base of
your body into the
abdomen. As you
exhale (longer than the
in breath), pull in your
waist, draw your navel
up and back, and feel
the breath flowup into
your chest.
Kneeling twist
Twisting in Vajrasana is slightly more difficult than the sitting twists on a chair presented earlier. Make sure you can
kneel comfortably, with a straight spine, before you practise this kneeling twist, it allows further rotation and therefore is
stimulatingand enjoyable, even more so when you add a circling movement of the shoulder.

1 Place the back of one hand againstthe outside of
the opposite knee and the other hand on the floor
behind you. These are your levers. Situp extremely
straightas you breathe in and turn as you breathe
out. Improve your twistwith successive breaths out.
Keep your neck relaxed and turn your head only to
the extentthat your spine twists. Eventually, you
find yourself looking back without strain.


2 When you are ready, bend your back elbowand
putyour fingertips on your shoulder. Circle your
elbow, loosening your shoulder and upper back.
Repeat on the other side.

both sides equally.
Three to Six Months: Elongating the Spine

As you go through successive stages of
feeling aligned and stronger after giving
birth, it is a pleasureto recover, or perhaps
Leg-up sequence
This is harder than it looks! Find a support for your leg at a height that suits
your physique and level of fitness-from low to high chair, to table top.
to help you enjoy the benefits of a fully
stretched back. Feel the downward pull of
gravity and the uplift in your lower back.


Open twist
While opening the chest wide, this pose allows a stretch from the standing l eg to
the extended hand.


Closed twist
in this twisting stretch, the pressure of the hand on the outer side of the raised
leg allows a rotation of the hips.

discover, the joy of stretching your
spine. These deceptively simple
adapted yoga poses make use of a
2 When you feel
loosened up and
stretched, place one
leg on the chair with
the knee straight and
the foot flexed.
Regain a balanced
and upright posture
and bring your palms
to face each other
overhead. Stretch up
more on each breath
out, squeezing in at
the waist. Hold the
position for three to
five breaths. Relax
your leg. Then
change legs and
repeat.
1 To begin, stand in
Tadasana and circle
your straight arms in
wide backward
sweeps, lifting in the
waist, breathing
freely.


1 When you twist to the
left this time, your leg is
on the chair and the back
of your right hand is the
lever against the outside
of your left thigh. Circle
your left arm several
times in wide upward and
backward sweeps, lifting
at the waist. Twist both
sides equally.

1 With your right leg resting on the chair, as shown, place the corresponding hand on
the inner side of your thigh as a lever and twist, circling your straight arm. Make sure
you feel grounded and safely balanced before you start to twist.

Forward bend
The raised leg helps you find more extension in the back as you bend forward, breathing as deeply in your lower abdomen as
possible. Open the backs of the knees and enjoy aligning your hips for further stretch.

1 Rest one straight leg on the chair with the foot flexed. Pull your spine up tall
and raise both arms slowlyoverhead, palms facing each other. Stretch with the
breath, then, on an out-breath, hinge forward fromthe hips with a straightand
stretched spine. Hold on to the back of the chair and breathe freely.
2 Alternatively, hold your foot. Keep your legs straight and make sure that your
neck and head remain relaxed as you extend in the forward bend. Keep the hip of
the raised leg pulled back.

3 To restafter these stretches, kneel down in frontof the chair, with a cushion
between your heels and your buttocks if you wish, and restyour folded arms on
the chair seat. Breathe deeply into your back to relax.
Upper back strengthener
This exercise continues toning your central, vertical abdominal muscles
as well as strengthening the upper back.


1 Sitin an uprightchair
and raise your baby
high above your head
as you inhale. Lower
the baby slowly into
your lap as you exhale,
remembering to use
your abdominal
muscles as you
breathe. Repeat
whenever you have a
spare moment.
Six Months and Beyond: Yoga for Energy
As you follow the rise and fall of the flow of
your breath while you extend into the
postures, you will enjoy the special energy
that yoga brings. Rather than pushing your
body to the limit in a workout, breathing in
the postures as you can do themtoday
there is always more to come - stimulates all
the systems of your physiology and increases
your vital energy. Ups are not followed by
downs after yoga. On the contrary, inner
strength and enjoyment of life are constantly
expanded.
Triangle pose (Trikonasana)
in this pose, the straight legs make a triangle.
The back foot, firm on the floor, is your base as
you stretch your spine vertebra by vertebra
from the coccyx to the head, while you reach for
the sky with a relaxed but straight arm.
1 In the classical pose try to place your feetwider
apart than for the "easy" version - about the length
of your leg - so there is more stretch. Practise first
with your back to a wall, so that your head,
shoulders and top hip brush againstthe wall as you
stretch to the side and down. The point is to keep
your spine elongating fromthe side, not to reach
down. When you have a good "feel" for the position,
practise away fromthe wall. Hold the position for
several deep breaths, then repeaton the other side.
Downward-facing dog pose (Svanasana)
This is an inverted position, excellent for stretching and strengthening the whole body. The base of your spine is the apex of the pose,
as you extend from the hands up your back and from your feet up your legs.


1 Startin this "Swan" Pose, sitting on your heels and stretching your fingers
forward. Prepare to turn your toes under.
2 Breathing in, raise your buttocks into the air, coming on to your toes, and
extending the back. Push your buttocks back and up, bending your knees

3 Progressively extend your heels toward the floor, straightening your legs.
Make sure you release your neck and shoulders. With each exhalation, let your
back growlonger and the top of your thighs stretch. When you are ready, breathe
outand place your heels on the floor and your head between your arms, so that
you are looking at your navel.
Upward-facing dog
This phase is an upward-facing stretch with the
spine bending backwards while the weight is
on the wrists and feet.
1 Fromthe Downward-facing Dog Pose, bring your
hips down without moving your toes but lifting your
heels, so thatyour bodyis suspended between your
hands and your toes. Your head will come up. Gaze
steadilyforward and breathe deeply. When you feel
strong enough, and only then, liftyour hips up into
the Downward-facing Dog Pose. You can use the
breath in these stretches: breathe outto face down
and in to face up, in an easyswinging rhythm.
Equestrian pose
This pose continues the two phases of the Dog Pose as part of the classic Sun Salute. It is an intense toner of the legs
and the hips as well as an energetic spinal stretch.


2 With your leftknee on the floor, inhale and raise your arms above your head
while dropping your hips.
3 For a stronger pose, keep your back knee a shortdistance off the floor. Breathe
deeply, then return to the Downward-facing Dog Pose on an outbreath and
swing the other foot forward, breathing in. Change sides, then relax.
1 Fromthe Downward-facing Dog Pose breathe
in, as you swing your rightfootforward between
your hands. Lean hard to the side opposite your
swinging leg, in order to get your chest out of
the way.