This is an excerpt from ‘The Yoga of Pregnancy: Week by Week’ book by Mel Campbell.
Week 27: Stillness
Pressing the pause button in my daily life,
I will rest my body and mind.
I will invite silence between my words,
space between my thoughts
and stillness between my actions
Asana for the Week
Supported Upavista Konasana
Supported Wide Legged Forward Fold
For this pose I will need a yoga mat and several small cushions.
This pose is suitable for all stages of my pregnancy.
- I sit on my yoga mat with my legs gently stretched out to the sides. I stack some cushions and place them in between my legs. Tilting from my pelvis, I softly fold forward and rest my head on the cushions. My hands rest gently on the floor at either side. I invite stillness into my body and mind, simply enjoying being here with you
- I bring my attention to my breath. I notice the natural pause at the end of my inhalation and at the end of my exhalation
- I focus my mind on the pause at the end of my exhalations, allowing myself to drop into this stillness. I feel its depth and expanse as I immerse myself more fully, more completely into this pause
- Staying here for up to ten minutes, I mindfully repeat this week’s affirmation:
I will be totally relaxed and at ease when I give birth to my baby
Supported Upavista Konasana stretches the inner thighs, hips and groin; relaxes the pelvic-floor muscles; lengthens the spine and releases tension in the lower back. It also helps to alleviate pelvic discomfort symptoms.
If I have pelvic girdle discomfort I will brings my legs closer together, so they are only as wide a my outer hips
If I experience discomfort in the backs of my knees I will bring my legs towards each other until the discomfort diminishes, and place a folded blanket under my knees. To allow more room for you, as my pregnancy progresses I can use a bed or the seat of a chair to rest my head on.