Pregnancy

Arm raises with yoga breath

Arm raises with yoga breath

Segment 1: Arm raises with Yoga breath – Slow this movement down, taking deep breaths, imagine you are filling your lungs with prana as you draw your arms up and as you exhale, releasing every last drop of stale air.

Segment 2: Shoulder release – Remember to keep your shoulders soft and co-ordinating the breath with the movement?

Segment 3: Yoga Nidra relaxation – yoga nidra allows the body to rest and recharge. To begin you lie on your back in Savasana. Your legs should be about hip distance apart and your feet gently turned out.

Pelvic floor contractions

Pelvic floor contractions

Segment 1: pelvic floor – pelvic floor contractions are very important for expectant and new mums. A staggering one in three women will suffer incontinence after having a baby – and this is regardless of whether they’ve had a c-section or vaginal birth.

Segment 2: Cat pose – is practiced by coming onto all fours, with your hands flat to the floor – fingers wide apart with your middle fingers pointing forward. Hands are under your shoulders and your knees are directly below your hips and your lower legs parallel

Segment 3: Chakra relaxation – this relaxation moves through the different Chakras of the body from the very base of your spine – this is where the root chakra is located, and rises to your crown centre at the top of your head

Shoulder rotations

Shoulder rotations

Segment 1: Shoulder rotation – Draw your shoulders up towards your ears on your inhalation and drawing your shoulder blades together as you exhale.

Segment 2: Arm rotation – this is another stretch to help release shoulder and neck tension..

Segment 3: Rainforest relaxation (rejuvenating) Take an imaginary walk through a lush rainforest, you hear the occasional crackle as you step on a twig? there has been a light rainfall and the forest smells earthy and fresh? as you look around you can see magnificent ferns with curling tendrils for leaves, slowly opening up to the new day?

Butterfly arm sequence part 1,2&3

Butterfly arm sequence part 1,2&3

Segment 1: Butterfly arm sequence – the three parts to this upper body exercise work with your breath to release tension from the upper body.

Segment 2: Tadasana (Mountain pose) – find your centre of gravity – which is changing constantly in pregnancy, as your baby grows and moves.

Segment 3: baby visualization with emphasis on colours? Please have a pen and paper close to hand, as after the relaxation, you may wish to write a message to your unborn child, or perhaps record your feelings?

Neck release

Neck release

Segment 1: neck release – A gentle exercise for releasing tension in the neck and shoulders

Segment 2: do-in – this practice helps to stimulate the energy channels of the body by activating the meridians. This sequence should help you feel revitalised and draw circulation to your head and face?

Segment 3: Yoga Nidra relaxation – yoga nidra allows the body to rest and recharge. To begin you lie on your back in Savasana. Your legs should be about hip distance apart and your feet gently turned out.

Arm raises with yoga breath

Arm raises with yoga breath

Segment 1 ; Arm raises with Yoga breath – Slow this movement down, taking deep breaths, imagine you are filling your lungs with prana as you draw your arms up and as you exhale, releasing every last drop of stale air.

Segment 2: Shoulder release – Remember to keep your shoulders soft and co-ordinating the breath with the movement?

Segment 3: Chakra relaxation – this relaxation moves through the different Chakras of the body from the very base of your spine – this is where the root chakra is located, and rises to your crown centre at the top of your head

Pelvic floor contractions

Pelvic floor contractions

Segment 1: pelvic floor – pelvic floor contractions are very important for expectant and new mums. A staggering one in three women will suffer incontinence after having a baby – and this is regardless of whether they’ve had a c-section or vaginal birth.

Segment 2: Cat pose – is practiced by coming onto all fours, with your hands flat to the floor – fingers wide apart with your middle fingers pointing forward. Hands are under your shoulders and your knees are directly below your hips and your lower legs parallel

Segment 3: rainforest relaxation (rejuvenating) Take an imaginary walk through a lush rainforest, you hear the occasional crackle as you step on a twig? there has been a light rainfall and the forest smells earthy and fresh? as you look around you can see magnificent ferns with curling tendrils for leaves, slowly opening up to the new day?

Shoulder rotations

Shoulder rotations

Segment 1: Shoulder rotation – Draw your shoulders up towards your ears on your inhalation and drawing your shoulder blades together as you exhale.

Segment 2: arm rotation – this is another stretch to help release shoulder and neck tension..

Segment 3: baby visualization with emphasis on colours? Please have a pen and paper close to hand, as after the relaxation, you may wish to write a message to your unborn child, or perhaps record your feelings?

Butterfly arm sequence part 1,2&3

Butterfly arm sequence part 1,2&3

Segment 1: Butterfly arm sequence – the three parts to this upper body exercise work with your breath to release tension from the upper body.

Segment 2: Tadasana (Mountain pose) – find your centre of gravity – which is changing constantly in pregnancy, as your baby grows and moves.

Segment 3: Yoga Nidra relaxation – yoga nidra allows the body to rest and recharge. To begin you lie on your back in Savasana. Your legs should be about hip distance apart and your feet gently turned out.

Neck release

Neck release

Segment 1: neck release – A gentle exercise for releasing tension in the neck and shoulders

Segment 2: do-in – this practice helps to stimulate the energy channels of the body by activating the meridians. This sequence should help you feel revitalised and draw circulation to your head and face?

Segment 3: Chakra relaxation – this relaxation moves through the different Chakras of the body from the very base of your spine – this is where the root chakra is located, and rises to your crown centre at the top of your head

Buttock stretch-floor

Buttock stretch-floor

Segment 1: buttock stretch – on floor. This exercise provides a great stretch for the gluteal muscles on both your left and right side.

Segment 2: wag the tail – This exercise is a lovely progression from the Cat pose. This time you gently take your hips over to the right side and at the same time turn to look over your right shoulder at your right hip and then repeat to the left side.

Segment 3: rainforest relaxation (rejuvenating). Take an imaginary walk through a lush rainforest, you hear the occasional crackle as you step on a twig? there has been a light rainfall and the forest smells earthy and fresh? as you look around you can see magnificent ferns with curling tendrils for leaves, slowly opening up to the new day1

Calf stretch

Calf stretch

Segment 1: calf stretch – This is particularly beneficial to do before you go to bed, to guard against night cramps.

Segment 2: Bhramari Breathing – this is also known as the buzzing bee breath. It relieves mental tension, anger and some of the mood swings you can encounter with pregnancy and childbirth and can also reduce blood pressure

Segment 3: baby visualization with emphasis on colours? Please have a pen and paper close to hand, as after the relaxation, you may wish to write a message to your unborn child, or perhaps record your feelings?

Wrist stretch

Wrist stretch

Segment 1: wrist stretch – this is a wonderful pose to help avoid Carpal Tunnel syndrome and reduce puffy fingers? especially beneficial if you spend a lot of time sitting working on a computer.

Segment 2: Tree pose – Feel your heart centre open and release – focus your mind inward – allow all mental chatter to drift away.

Segment 3: Yoga Nidra relaxation – yoga nidra allows the body to rest and recharge. To begin you lie on your back in Savasana. Your legs should be about hip distance apart and your feet gently turned out.

Balancing cat

Balancing cat

Segment 1: Balancing Cat – remember to keep your abdominal muscles switched on throughout this pose and if it is too strong then just do the pose with the arms or the legs

Segment 2: Yoga Mudra – begin Yoga Mudra, by sitting in an easy cross-legged pose. You may wish to move your feet further forward to make extra room for you and your baby and then begin to rock up and down? finding your own gentle rhythm

Segment 3: Chakra relaxation – This relaxation moves through the different Chakras of the body from the very base of your spine – this is where the root chakra is located, and rises to your crown centre at the top of your head

Ardha gomukhasana half cow head pose

Ardha gomukhasana half cow head pose

Segment 1: Half cow-head – this asana will help open your heart centre, which can relieve heartburn and nausea? It’s also a lovely pose if you are carrying your baby high and being kicked under the ribs.

Segment 2: ankle rotation, point and flex – this is a lovely pose to keep the ankle joints mobile, while giving the abdominals and lower body a gentle workout.

Segment 3: rainforest relaxation (rejuvenating) Take an imaginary walk through a lush rainforest, you hear the occasional crackle as you step on a twig? there has been a light rainfall and the forest smells earthy and fresh? as you look around you can see magnificent ferns with curling tendrils for leaves, slowly opening up to the new day?

Belly dancing

Belly dancing

Segment 1: Belly dancing – gentle belly dancing is a wonderful practice through pregnancy among the benefits include helping lower back pain, easing constipation and you may even like to practice your belly rocks and hip circles through labour.

Segment 2: Gate pose – This posture gives a full lateral spinal movement that massages the abdominal and intestinal organs. It also aids suppleness of the pelvic area.

Segment 3: baby visualization with emphasis on colours? Please have a pen and paper close to hand, as after the relaxation, you may wish to write a message to your unborn child, or perhaps record your feelings?

Heart of love rock the baby

Heart of love rock the baby

Segment 1: Heart of love – keep your navel drawn towards your spine while you do this move – this will help support your lower back and gently work those abdominals.

Segment 2: Standing squat twist – as you hold this pose, sit up tall directly out of the pelvis, remembering to keep your navel drawn towards your spine and your shoulders releasing away from the ears?

Segment 3: Yoga Nidra relaxation – yoga nidra allows the body to rest and recharge. To begin you lie on your back in Savasana. Your legs should be about hip distance apart and your feet gently turned out.

Butterfly arm sequence part 1,2&3

Butterfly arm sequence part 1,2&3

Segment 1: Butterfly arm sequence parts 1-3 – these exercises help to release our spine, neck and shoulders. The routine also encourages our chest to open, enabling us to take deep cleansing breaths into the lungs.

Segment 2: leg strengthener – take the legs about hip width apart and sit down – against a wall! This will help you to increase leg strength to carry you through your pregnancy and labour

Segment 3: Chakra relaxation – this relaxation moves through the different Chakras of the body from the very base of your spine – this is where the root chakra is located, and rises to your crown centre at the top of your head

Pelvic floor contractions

Pelvic floor contractions

Segment 1: pelvic floor – it is important to continue to exercise the pelvic floor muscle throughout pregnancy. Your growing uterus places tremendous pressure on your pelvic floor muscle and this, coupled with the birth can weaken this hammock-like muscle which supports your internal organs

Segment 2: Table top – this is a lovely pose to help relieve fatigue while lengthening the hamstrings and releasing the spine and shoulders

Segment 3: rainforest relaxation (rejuvenating) Take an imaginary walk through a lush rainforest, you hear the occasional crackle as you step on a twig? there has been a light rainfall and the forest smells earthy and fresh? as you look around you can see magnificent ferns with curling tendrils for leaves, slowly opening up to the new day?

Sphinx

Sphinx

Segment 1: Sphinx – this is a lovely pose to open the chest. It is a similar movement as in the Cat pose, but we are working a little more into the mid and upper back,

Segment 2: wag the dog – we adopt all fours for this position and gently turn our hips to the right, while looking over our right shoulder towards our right hip. Then we turn to the other side. This exercise is working the hips, waist and sides of the body.

Segment 3: baby visualization with emphasis on colours? Please have a pen and paper close to hand, as after the relaxation, you may wish to write a message to your unborn child, or perhaps record your feelings?

Note: Always consult your physician before beginning any exercise program. To reduce the risk of injury, never force or strain yourself during exercise. If you feel pain, stop and seek medical attention if necessary.

medical-consultation Yoga Babes