C This hand-out is designed to be a general guide only. It is important that you discuss the suitability of these poses with your yoga teacher and health practitioner. Pregnancy is not a time to try anything new or to push yourself. Err on the side of caution for the sake of yourself and your unborn child.
If you are continuing with a general yoga class it is vital that you let the teacher know that you are pregnant as soon as possible. They will be discreet and will let you know what is safe and what is not. The first trimester is a critical time for establishing a healthy pregnancy and you need to be mindful that yoga poses and breathing practices can have a profound affect on your body. This is the time for walking, swimming, and resting. The latest recommendations are that you should avoid yoga in the first trimester. If you do attend a class in that time, choose every restorative option your teacher offers! Even the poses suggested below may not always suit...You must tune-in with your body regularly to work out what is right for you. Once the pregnancy is established, observe the following cautions: • No strong twists or side-stretches • No strong back bends • Always allow room for your growing belly • Don’t allow yourself to become breathless or over-hot • If you need to rest, REST! Following are poses that you might find useful for each trimester. It might be helpful for your yoga teacher if you take a copy with you to your general classes. That way, when other poses are unsuitable you will have something to do.
Give your body time to adjust to its new state. Rest and relaxation are vital in the first trimester. Keep all activities gentle and unhurried. Your body is undergoing enormous changes that may not yet be visible to those around you, however, now is the time to give yourself permission to take the very best care of yourself. The following “Do-In” Japanese self-massage is a real treat and a way of focussing on your changing body. Sit comfortably in a chair (with feet flat on the floor) or in simple cross-legs. 1. 2. 3. 4. 5. 6. 7. 8. 9.
SKULL TAP: tap all over the scalp lightly with finger-tips EAR ‘V’: using the middle finger in front and pointer finger behind—rub gently up and down on either side of the ear EAR PULL: using a gentle pinching action draw top ear up, middle ear out and lobe down. EAR FLAP: using open palms flap ear edges like a dog! NECK: softly ‘chop’ the sides and back of the neck with the little finger edge of the hands FACE: with fingertip pads gently draw small circles all over the face CHEST: tap finger-tips all over chest LUMBAR SPINE: lean forwards and rumble with soft fists over kidneys and buttocks ARMS: use long smooth strokes on arms towards head, and then squeeze from fingers all the way up the outside edge of the arms ...cont’d
“Do-In” Japanese self-massage ...cont’d 10. 11. 12. 13. 14. 15.
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BELLY: circle lower belly with soft fists down left side, up right side, across at belly button THIGHS: pummel thighs all over with fists KNEES: work around the edge of the knee caps (inside and out) using strong finger tips CALVES: pummel calf muscles (this is best achieved by lifting onto toe-tips so that the calf-muscle softens) FEET: pummel soles of feet, heels, middle, balls of feet and sides of feet vigorously with fists BREATHE IN and tug each finger as exhale arms over head SIT and RELAX and OBSERVE.
ALL OF THESE ACTIONS WILL HELP KEEP THE LYMPHATIC FLUID MOVING AND LESSENING ANY SWELLING AROUND THE JOINTS. ALWAYS WORK MINDFULLY AND CHECK WITH YOUR YOGA TEACHER IF YOU HAVE ANY CONCERNS ABOUT THE SUITABLY OF THIS PRACTICE.
When the morning sickness has passed and the pregnancy is well underway, it is time to strengthen your legs and attend to your changing posture. Plenty of standing poses (without becoming tired) will build up your strength and enable you to ease into the heaviest part of your pregnancy. Strong legs will also enable you to keep upright and move around during labour. Practice the following rows of poses from left to right.
During this trimester get comfortable lying on your side for sleep and relaxation as it is no longer safe to spend long periods of time on your back.
Now is the time to prepare your body for labour. Any poses which open your hips are good to practice daily. Lots of supported squats will help your baby descend and give you the best chance at a natural delivery and quick recovery. Rest, rest, and rest!