Yoga in pregnancy: Wide Angle Forward Bend with an Open Twist

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.