I promised these notes, as summary of info from my prenatal trainings and other research, to a mom-to-be. I figured other expecting moms might also be interested.
Let me clearly state that I am no expert. Women should follow their doctor’s/midwives’ advice. And practice carefully, listening always to their bodies.
Informed by what I learned in my Dancing Through Pregnancy course, I believe that moms should compliment yoga with sensible aerobic activity. Be sure to hydrate : drink and extra 1/2 gallon of water for ever hour you exercise. And eat extra protein: 70-90g for each hour of exercise.
Why Exercise During Pregnancy? 1. Promote your and your baby’s health 2. Skills for labor (work with body, try poses, relaxation exercises) 3. Quicker recovery (fewer C-sections/interventions among moms who exercise)
OK here’s a practice that I do with my prenatal clients (BTW I offer private Prenatal Yoga classes for $40 at The Fitness Haven):
Centering with the breath. Head rolls, body rolls.
Hands to prayer at heart center, inhale arms up, exhale down saying “AHHH” to heart center. This opens jaw and is good practice for relaxing the body in labor.
Hiss/Compress as developed by Dancing Through Pregnancy see here for details.
Shoulder blade squeeze.
Open seated twist.
Cat-Cow with many variations. Great for low back pain.
Gate pose.
Lunge (high and knee on floor) with hands inside. Stretch groin.
Squat. Strengthen glutes.
Chair (use a block). Strengthen glutes, legs, back.
Modified Squat. Standing, knees bent, hands on thighs, look over left shoulder, look over right shoulder.
Shoulder openers: with strap, Eagle arms, etc…
Triangle.
Warrior.
Extended side angle.
Tree. Use a wall if you feel instable. Great for balance.
Dog on Wall. Great for laboring as well — double hip squeeze is very effective in this position. Hamstrings, low back stretch.
Dancing Shiva on the wall. Shoulders back opener.
Seated Kegels. Strengthen the pelvic floor.
Wide leg seated on a blanket. Hamstring opener.
Wrist and ankle rolls for swelling.
Exercise ball practice for labor. See here.
Gomulkasana or Pigeon for hip opening.
Side Lying for relaxation. Use a guided relaxation. Imagery.
