Yoga: Sports Routines for Pregnant Women

Tulle in Dublin

Short routines for pregnant women

illustration Alice Williamson photos Cris Santos

One type of sport which can givestrength, peace, relaxation,relief and inner happiness,is yoga. While all ligaments,tendons and also the spine aremore strained with every weekof pregnancy, yoga can reallyhelp to prepare for the birththrough gentle stretching andstrengthening.

Together with illustrator AliceWilliamson, we developed twosmall exercise routines that youcan do at home, after getting upor shortly before falling asleep!

What you need:

Yoga-Mat & Yoga-Block (or a bigbook)

Breathing Exercise

Get into a comfortable sitting position with crossed legs. Sit on the block in order to lift the hips. This way you will get more space for you and your baby.

Put your hands on your knees or the baby belly. Close your eyes. Fully concentrate on your nose breathing in and out - through nose or mouth.The breathing helps you to concentrate on the following session.Breathe in and out several times.

Side Stretch

While still breathing, we start with the movements. Taking your hand to the floor, inhale. Move arm up and out to the side. Lift the sternum and exhale. Bend over. Root the other sitting bone down and into the floor. Come back to the center, inhaling. Move to the opposite side and exhale. Repeat (~5). Make sure to press the hand down into the floor. The elbow comes into the body. Keep the position for a few seconds and lift the chest bone up. The side bend flow opens up the space between the rib bones.

Butterfly and Rolling Movement

Take the soles of your feet together. You might have to shift the backbones up and to the side again. We are opening up the groin and inner thigh area. Bounce the legs a little bit. As you’re breathing, allow everything to relax.

Taking a breath – inhale, pause, bouncing the legs and as you exhale, lean forward and then curl the spine up again in a wave.

The spine comes under great stress during your pregnancy. These undulating roles help the vertebrae to find freedom. With the last one, stay in the forward position and breathe in and out. See if you can deepen your breath by extending the number counts that you inhale and exhale. The breath work can really relieve nausea during the first trimester.

Rotating Movement

Take the legs into a wider position – everyone should find their width. You want length through the sides of your waist and the spine is tall. It also helps to sit on something (like a thick book). Take the hands and interlace, pressing the heels of

the hands together. We are going to circle. Move around the body pelvis like stirring. From the sitting bones to the pubic arch, back to the sitting bones – mapping the bony pelvis. Continuing to breathe. Start after a few turns in the opposite direction.

Sun Salutation

Get into a comfortable standing position with your feet directly under the hips. Breathe in and when breathing out bring the baby belly slightly towards you with your hands.

Come to the front of the mat. Bring the arms outwards and above the head. Look at the tips of your hands and breathe in.

Bring the arms to the side and breathe out.

Bend your knees in a nearly sitting position. Fold your arms together in front of the body.

Bring the arms to the front over your head. Hold the position and breathe in.

When breathing out, bring your finger-tips to the floor.

Strech back your leg. Breathe in. Continue breathing and put your hands parallel to your shoulders. Lift the right knee towards the floor. Keep your upper body up.

Bring the left leg to the back to get on all fours. Place knees and legs comfortably next to each other.

Breathe out, lift your upper body with your chin close to your chest (please don't overdo, it should still feel comfortable for back and neck).

Breathe in and lower your chest, pull together your shoulder blades in the back and lift up your head. Be careful! Don't overstretch the hollow back. Repeat several times