It is important to eat well and exercise while pregnant.

When I was pregnant I made sure I ate as much food in its raw state; fresh, ripe, whole fruit and fresh greens, organic where possible.

I also consumed good sources of raw fats:

• Nuts/seeds (soaked in water for 2-8 hours to release enzyme inhibitors)
• Avocados
• Flaxseed/linseed oil (all oils must be cold-pressed, and consumed in their raw state & not cooked!)
• Pumpkin seed oil
• Coconut oil
• Hemp Oil
• Olive oil

Yoga is an excellent exercise to do while pregnant.

Adapted from Week 28 of The Yoga of Pregnancy

Mindfulness

The sensory and neurological pathways are communicating with each other, preparing my growing baby to become a conscious being of the world

…

Intention

This week I will enrich my diet with a variety of brain-food ingredients. I will fuel our nervous systems and strengthen our brain cells with fresh fruit, leafy green vegetables and food rich in essential fatty acids, which support our memory and keep our minds fit and healthy.

Asana for the Week

Baddha Konasana – Bound Angle Pose

For this pose I will need a yoga mat and several small cushions. This pose is suitable for all stages of my pregnancy.

Benefits: Baddha Konasana stretches the inner thighs, hips and groin; relaxes the pelvic-floor muscles; lengthens the spine and releases tension in the lower back

Cautions: If I have pelvic girdle discomfort I will practice the Birthing Breath sitting on my heels with my knees together, and place a cushion(s) between my sitting bones and my heels to bridge any gaps.

Modifications: If my knees are higher than my hips as I sit in this pose, I will place a cushion(s) under my sitting bones to create a downward slope in my thighs. I will also slide my heels further away from my perineum to create a larger diamond shape. If needed, I will place a cushion(s) under my thighs to fully support me in the pose.

Baddha Konasana – Bound Angle Pose

• I sit on several cushions with my back against the wall. I bring the soles of my feet together to create a diamond shape between my perineum and my heels. I place a cushion under each knee to help my legs relax into this shape
• I rest the backs of my hands on my thighs, bringing the tip of each thumb to the tip of the index finger while extending my other three fingers. This hand gesture is Jnana mudra, which symbolizes the uniting of our unconscious with our conscious energy
• I think of you growing into a new conscious being, becoming sensitive and expressive within your world
• I become mindful of my breath pattern and begin to practice the Birthing Breath as described in Week 18 (see pages 63/64)
• Mindfully I repeat this week’s affirmation:
  The sensory and neurological pathways are communicating with each other, preparing my growing baby to become a conscious being of the world
• Gradually my breath settles back into its natural rhythm

I thought I would share with you a playful pregnancy exercise: laughing yoga.

Laughing yoga

Adapted from The Yoga of Pregnancy

Week 14: Our Faces

My body naturally relaxes when I smile

Laughing Yoga

Benefits: Laughing yoga opens the chest; it relieves tension in the face, jaw and throat and stimulates the muscles of the face.

For this pose I will need a yoga mat.

This pose is suitable for all stages of my pregnancy

• I find a comfortable seat, place my hands lovingly around you and laugh
• I begin with a little chuckle, which slowly grows into a hearty laugh
• It is contagious, the more I laugh the more I want to laugh
• Soon I find myself roaring with laughter and I feel my belly vibrate with my giggles
• The muscles of my face are energized. I think of you exercising the muscles of your face as you laugh with me
• I feel happy
• Mindfully I repeat this week’s affirmation:
  My body naturally relaxes when I smile

Laughing yoga can be fun with family and friends.

My girls were in hysterics when we did some laughing yoga in Chiang Mai x

The following is adapted from my book The Yoga of Pregnancy

Our Digestive Systems: Week 13

What is healthy for me is healthy for my growing baby

This week I will feed my soul with a practice that massages my internal organs and nourishes our digestive systems.

…

Asana for the Week

Prasarita Padottanasana – Wide Angle Forward Bend with an Open Twist

For this pose I will need a yoga mat and two blocks. This yoga pose is suitable for all stages in my pregnancy.

Benefits: Prasarita Padottanasana stimulates the internal organs; tones the abdominal muscles; promotes a healthy digestive system; improves digestion and elimination; strengthens the spine; helps to relieve lower-back discomfort; stretches the inner and back leg muscles and lengthens the hamstrings.

Cautions: If I have pelvic girdle discomfort I will take a narrower stance by bringing my feet outer-hip-width apart and I will use a block or seat of a chair to practice the pose (d).

Modifications: If my spine rounds in this pose I will use blocks under my hands (c).

• I take a wide stance along my yoga mat with my feet facing forward and parallel to each other
• Tilting at my hips, I take a forward fold and rest my hands on the floor beneath my shoulders. I take a breath here (a)
• Keeping my hips level and belly soft, I keep my right hand on the floor and direct my upper chest over to the left as I open up the twist
• I raise my left arm up towards the sky and come into a full expression of the pose (b)
• On each inhalation I soften the belly and each exhalation I let my internal organs and digestive system to be gently massaged through the action of this open twist. I think of the network of your digestive system forming in your body
• Staying for five breaths, I mindfully repeat this week’s affirmation:
  What is healthy for me is healthy for my growing baby
• I repeat the open twist to my other side

a

b

c

d

Reflection

Tasting the essence of my breath, I nourished my soul and enriched my being in a practice that honoured my being in a practice that honoured our digestive systems.

Namaste.