Prenatal Practice - 15 to 30 MinuteS

by Linda Spackman

This prenatal practice is to inspire all pregnant women to take a few moments for themselves in order to experience both physical relief from common discomforts and emotional stability that can be the result of regular yoga practice. This sequence can be done in as little as 15 minutes or for as long as half an hour.

Purpose of the Sequence

Relieve pressure in the abdomen and breast area to create space for the growing baby.
Encourage relaxation and an inward focus – very important for pregnancy as well as the early stages of motherhood.

Guidelines/Cautions

Begin this practice after 14 weeks
The very short sequence can be done daily.
You can skip poses in the sequence if something does not feel right.

Baddha Konasana

Benefits

Yoga books state that the practice of this pose will facilitate easy delivery. (Well, perhaps easier than if we didn’t!)

Instructions

Sit with buttocks elevated
Sacrum and thoracic at wall
Soles of feet together near perineum
Knees wide apart and relaxed toward floor
Lift chest and bring outer shoulder blades toward the wall
Head on line with lift of spine

Upavista Konasana

Benefits

Can be done in early labor, facilitates easy(ier!) delivery.

Variations

Back at wall allows for longer hold
Sitting upright strengthens back
Can be done twisting

Instructions

Sit with buttocks elevated
Sacrum and thoracic at wall
Take legs evenly wide
Press backs of legs down
Extend sides of trunk upwards

Tadasana

Benefits

Builds awareness of correct posture

Instructions

Stand with feet hip width apart
Press down through feet and pull up through legs
Open and lift the chest
Stretch fingers down

Vrksasana

Benefits

Uplifting

Instructions

Stand in Tadasana
Place right foot on chair
Right shin vertical
Raise arms
Lower arms
Change legs and repeat other side

Parsva Utthita Hasta Padangustasana

Benefits

Opens pelvis
Relieves sciatica

Instructions

From Vrksasana
Place hand under bent leg knee and raise heel to chair or foot to wall
Place hands on pelvic rim
Press hands to pelvic rim to lift waist
Tuck shoulder blades onto back to raise sternum

Parsvakonasna

Benefits

Strengthens legs, opens hips and pelvis
Variation
Can be done with heel at wall like Trikonasana

Instructions

Bend right leg to slightly greater than right angle
Stretch back leg completely
Extend right side trunk over right thigh
Stage 1: Place forearm on bent thigh to roll thigh externally. Place back hand on hip.
Stage 2: Place hand on block. Extend arm from shoulder.

Ardha Candrasana

Benefits

Relieves morning sickness, brings lightness in pelvis

Instructions

Block at wall
Side of standing foot 3-6" away from wall
From Trikonasana, bend right knee and reach for block
Lift left leg to parallel with floor
Straighten standing leg
Roll left pelvic rim upwards to open across pelvis
Stretch left arms up to stretch across chest
To release, bend right knee
Lower left foot to floor and swing up to standing
Repeat other side

Malasana

Benefits

Opens pubic symphysis, tones pelvic floor
Grounding, restful. Use as interim resting pose.

Instructions

Stand with back at wall
Place blocks 2-3" away from wall
Turn legs and feet out
Slide down wall to sit on blocks

Back Vinyasa

Benefits

Excellent warm-up for spine, can be used to move fetus into more comfortable position for pregnancy, labor and delivery, especially useful during back labor

Instructions

Place palms firmly on floor slightly forward from shoulders
Place knees hip width apart, stretch toes back
Exhale round middle spine upward without contracting abdomen
Inhale arch middle back to floor

Childs pose

Benefits

Spreads sacrum, restful

Instructions

On shins with toes together
Spread knees wide apart wider than usual
Keep buttocks toward heels
Extend forward to rest forehead on floor or prop

Supta Baddhakonasana and or Side-lying Savasana

Benefits

Very comfortable (this is why most of my students come to class!)

Instructions for Supta Baddhakonasana

Sit with bolster 2-4 inches behind pelvis
Place soles of feet together with heels close to perineum
Place blankets to support outer thighs near the knees
Recline spine to support of bolster(s)
Place back of head on folded blanket
Place arms as in Savasana
Support elbows if they float
Remain in pose for 5-10 minutes
To release, bring hands to outer thighs
Use arms strength to lift knees and place feet on the floor
Roll to right side and use arm strength to raise torso

Instructions for Side-lying Savasana (after 4 months)

Recline on the most comfortable side
Place support between thighs and feet
Place support between head and arm
Palm of lower arm faces ceiling
Close eyes and direct senses inward
Remain still for 5–10 minutes
To release, take a few deeper breaths
Use arm strength to come to sitting

Roll to the side and use strength of arms to come to up.

Finish practice by sitting quietly.

Prepare to focus your energy and attention outwardly by first reflecting on gratitude for the practice. Then set your intention to bring any clarity and insight you gained from the practice into your relationships and toward fulfilling your responsibilities.

Please be encouraged to take even a little time to nourish yourself with this practice. It is designed to support you during this important and transformative time.

Namaste