Exercises while pregnant

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