Document 12878

ree m o n t h s of h e r pregnancy,
ice once again
Plctu-
Damlan Smyth
PREGNANCY IS A time of tremendous change. The
journey into the third trimester - the last stretch, is for
many the most challenging and arduous. Your body will
have become unrecognisable, and seeing your toes a
distant memory. Dally life becomes a strange tw~lightzone
of frequent food snacks, naps and toilet trips, and
st keys, m~ssed
e respons~bilityof
concerns about
ntial complidom. Yoga is a
e emotions and
calming the physical body.
Through fluid and gentle asanas, you o m , m and
strengthen body in preparation for labour gnd birth.
Common ailments experienced during the later W e s of
pregnancy, including sleeplessness, heartburn,, fluid
retention, breathlmness and dlzzineos, are relid=& and
reduced. Regular practice through your pregnaw will
help create a more aware and enjoyable experience for
you and your baby.
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YOGA
If you are suffering SPD (symphysis pubis disorder) then
R is advisable to leave out any open legged asanas. A
good asana for SPD is cow face pose (gomukhasana),
with cushions underneath the buttocks to help glve space
for the belly. Thls helps tone the pelvis and hips, and
releases the lower back without opening the legs. For
anyone with a baby
out squatting, untll t
want to engage the b
This session will ta
on how long you stay n each
[email protected] time of
union with your unbom chN. Umw thzpt this practice will
help create a better journw far b d h of you through
labour, blrth and the restdy"ourka.
Use cushions and [email protected]$M mmpEestelj,relax and release
in each asana. U$e y w o w Muition to help guide you
from one rnovemmt ta m-.
Come out of anyth~ng
that is causing qrou undr#, discomfort or pain. Do not
attempt anyth~ngifyou m unsure without the Instruction
of a qualified teacher.
'I
-
Cat stretch with push rcp.
Space in the upper chest
body &l be getting limited.
By the top
front of you with palms down.
On an inhale rise up on the knees bending into the
arms and coming forward in a mini push up, try to
keep the elbows from bending out sideways too far.
&!i
Rest in child's pose for a few briglaths with the knees
out wide and feet close, and withBtdshion placed
under your head and upper b o ' d y ~ ~ a e e eextra
-4
support-
inside of you.
s M W g due to your ch
A.
Swap the -ss of
equally an both sides,
b relax the pelvis +-$W7-.
+::.-
-
:'-
k
k rolls.
*J
* ~ ~ ~
L
ed on a blanket. YOU\
d down and round in a big circuler
. As you b r i n g p r head round and up.
at this ra\a.?\gn for 10 movements, then
:$,
LIVING YOGA
l
Foot exercises.
l
CIA ~
~ na
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6 fU b 7 6 ~ 0 C
1 l l P i L . ! '-
2wodIci
Flex and pm.
Bring your legs out in front of you quite wide apart. You can either
lace a cushion underneath your buttocks if you need to raise the
kpine to sit easily w sit with ;our back against the wall
a
Keep the feetcelmed and Lengthened in this flowing m
Repeat 10 times.
to face each ether.
!$%$&it'roliing the other way.
Rotate five times in this
Give the feet and legs a shake to
a
From standing open your
apart with your toes slig
outwards.
Bring your p a l m s i ? b & t ~ d t chest
level. Raise your armiati&&@ur
head.
On an exhale open the ar
the side, palms facing down, and
bend into your knees at the same
time.
.
T~~not to let the &Unforward
but keep lift in the be;dy as you
bend into the knees.
-
g.'!
'
I'~.J
L I V I N G YOGA
,q)lci vriw
mti
871d J 7
with Leg miss
md stability. Keep the
&yes.Lookimg softly
b
back down to t#& starting
5er side, and aaernate
PI
h in this
&&ma) to relax.
Rotate the wrists.
,-%> .
An added arm raise d ihs.swcsite arm to the raised
Lahg can be incorporated ta
extra intensity. In this
aut on the inhale and
.You can
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*
md be1
Kghthe spim. AS
p M f i # l h e a waterfaLt*ack
k
fmm ym ll~htly,Lekdng 6 drift. a littlr into!
ir Like lbnsion k i
Be aware af the natural pauses at the end and
.-
lntd
yourbb30'tl
(ti/~Unkin
e of eiving pundf and
lprzrnia, the Life force arcknd us.
56
YOGA
K' '
n
&part to accommodate the
raist and
Excel14
4:,. m-in the I:
months of
pressure. You will need some blankets and cushfons?
b
Come down onto the floor and Lean over onto one arm a?d,,lowe~
yourself onto your side with your knees bent. Place one or more fo (
'i--1-a.2-l-your head and another between your knees. Place
S in front of vou and rest your arm on them. If yiou,h
place this behind you-to r e q n. yo
.
f blankets, adju .
7
;cles at the
. .
tnees
58
YOGA