5 Best Yoga Pregnancy Poses

If you don’t have much time, these are the 5 best yoga pregnancy poses I would recommend you do!

A Breath for Labour

Malasana

Malasana – Squat or Garland Pose. This pose helps to open up the hips and is a great pose to practise Kegel exercise and pelvic awareness exercises as well as the birthing breath and breath for labour. Ensure your hips and knees are at 90degrees and you are supported using cushions or rolled blankets.
(It is advised not to practice deep or unsupported squats after week 34 of pregnancy or once the baby’s head is engaged).
Birthing Breath for Labour

Baddha Konasana – Cobblers Pose

Baddha Konasana – Bring the soles of your feet together and support your thighs and knees with cushions or rolled blankets. During pregnancy your body produces relaxin, a hormone which naturally relaxes and stretches your connective tissues in readiness for labour, therefore to ensure there is less strain and over stretching whilst in this pose, bring your feet away from your perineum to make a larger diamond shape.
Again, you can use this pose to practise your pelvic floor and breathing exercises.
 
5 best yoga pregnancy poses

Warrior II

Warrior II – Feeling strong and courageous are essential elements as you begin to contemplate the birth of your baby and prepare for labour. In this pose be that fearless goddess your are and cultivate feelings of strength, vigour, power, bravery and resolution. Feel the support of mother earth beneath you, supporting you and  lets the fire of a warrior breathe through you, feeling it ignite your whole being.
5 best yoga pregnancy poses

Cat Sequence 1

5 best yoga pregnancy poses

Cat Sequence 2

Cat /Cow – As your pregnancy progresses you may undoubtedly experience lower back pain, due to blossoming belly, shift in your centre of gravity and change in hormones.  To get into Cow Pose, inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze upwards toward the ceiling. Widen your shoulder blades and draw your shoulders away from your ears. To help relieve any discomfort the Cat and Cow pose can help lubricate the spine and ease tension. You can always add a pelvis rotation to get into the swing of spiralling the hips, you never know you may return to this during labour!
5 best yoga pregnancy poses

Balasana – child’s pose

Child Pose – Resting, ahhing, breathing, ahhing, Time to contemplate and be quiet. To often we try to fit so much into an already congested schedule and being pregnant is not different. Time creeps up on you and before you know it you are writing your birth plan and packing an over night bag.
In the first trimester it is vital you don’t over do, since the fotus is laying down its foundations and your is making its own adjustments. In the second trimester your may be feeling re-energised so ready to take a rest in the third trimester despite feeling pulled to ‘nest.’ Child pose gives you the permission to be quiet to breathe and simply enjoy being with your baby, as you continue to practise of The Yoga of Pregnancy, breathing, mediation and asana.
You could add a sixth pose which is the Birthing Breath which I have covered in a previous blog (& it’s on page 63 of my book ‘The Yoga of Pregnancy’).
The yoga of pregnancy DVD by Mel Campbell

The Yoga of Pregnancy DVD by Mel Campbell

yoga and pregnancy from www.yogawithmelcampbell.com

The Yoga of Pregnancy Book by Mel Campbell


Pregnancy Yoga DVD

This Pregnancy Yoga DVD has yoga classes and training videos which will help you enjoy the changes in your body and prepare physically, emotionally, and spiritually for childbirth.

Connect with your unborn child through your mind, body and breath.

Turn your focus inward, connect with your growing child, and make your pregnancy the most wonderful and memorable time of your life …

The yoga of pregnancy DVD by Mel Campbell

The Yoga of Pregnancy DVD

Available only from Yoga Body Naturals (Click on ‘Categories’ & then ‘Books and DVDs’)


Guided Meditation: Enjoy YourSelf

So how do we enjoy ourselves – we enjoy ourselves when we are with friends and family having a good time, when we have time to pursue our passions in life, going to the theatre, dining out, making love – yet do we truly enjoy OUR SELVES – being who we are, where we are in our lives … right now?

It was only when I was self-practicing Yoga the other day that I really considered this phrase.  Am happy with who I am right here?, right now? am I enjoying myself?.

So I surrendered to the moment, gave myself permission to let go of who I thought I was, who I thought I want to be and simply enjoyed myself for being me.

From delving within and accepting myself for who I am in the moment with honestly and authenticity I realised I created an open-ness from my heart for expansion and until I did this I wouldn’t be able to move on and grow as a person.

So I invite you to celebrate who you are right here, right now and enjoy YourSelf.

A Guided Meditation for Yourself

Take a  rest in a comfortable seated position, softly close your eyes and relax.
Take your awareness into your pelvis and ground your pelvis down towards Mother-Earth. Allowing her to support and nurture you. Through this sense of grounding drop the base of the spine through the pelvis and anchor it down. Lengthen the spine as you inhale and as you exhale relax.

Connect with your breath, following the ebb and flow of your breath as you take a journey inside.

Letting go of everything you ever thought you knew about yourself and take a moment to feel how it feels to be you, right here, right now. Without thought or judgment, just feel and enjoy being you right here, right now.

Visualize your body like a map. Being aware of all the places you tend to visit and those places you tend to avoid. Feel them from the inside, touch them with your breath, embrace them, taking time to enjoy yourself.

Stay here for a few minutes before opening your eyes.

Namaste x


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