Prenatal Yoga Postures for Pregnancy (select posture from list on left) Smooth Breath Focus: To strengthen spinal muscles and integrate movement with breathing Sit in Baddha Konasana at wall, or in Reclined Baddha Konasana (see following). Release eyes, tongue, jaw and throat from all tension. Inhale through base of nostrils connecting through to the base of diaphragm. Exhale, release breath down to the floor of the pelvis, circling around the baby. Breath leaves the body through the tip of nostril. Continue deep and smooth breathing in this circular pattern, drawing breath in, then focusing it downward. Sit quietly before moving out of position. Cat Stretch Focus: To strengthen spinal muscles and integrate movement with breathing From kneeling position, inhale and lengthen from crown of head to tailbone. Exhale, curl spine up toward ceiling, rounding back. Variation: Cat Stretch with Leg lift Focus: To strengthen buttocks and spinal muscles and integrate movement with breathing From kneeling position, inhale, lengthen from crown of head to tailbone and lift right leg until parallel with floor. Exhale, curl spine up toward ceiling, rounding back and lower right leg. Repeat opposite leg. Tadasana (Mountain) Focus: To improve postural alignment while standing. Stand with feet hip width apart, placing the feet as symetrically as possible. Stretch toes away from heels. Bend knees slightly and tuck pelvis under. Lengthen lower back while gently moving belly and baby back toward your spine. Inhale and lift the spine from tailbone to crown of head. Tuck shoulderblades in and down the back. Extend from armpit to tip of middle finger while arm are at sides. Breathe smoothly and evenly here for 1-3 minutes. Practice during the day! Virabhadrasana II (Warrior II) Focus: To strengthen legs and arms. Stand with back near wall, take legs 3-4 ft. apart. Turn left foot inward slightly, turn right leg and foot out 90 degrees. Inhale and lift arms to shoulder height. Exhale and bend right leg any amount. Breathe smoothly and evenly for 5-10 breaths, straighten right leg. Repeat to left side, then lower arms. Utthita Parsvakonasana (Extended Side Angle) Focus: To strengthen legs and arms, and stretch torso. Stand with back near wall, take legs 3-4 ft. apart. Turn left foot inward slightly, turn right leg and foot out 90 degrees. Inhale and lift arms to shoulder height. Exhale and bend right leg any amount. On next exhalation, extend right side of body along right thigh, bring right elbow to knee. Stretch left arm up toward ceiling. Breathe smoothly and evenly for 5-10 breaths. Inhale, keeping right leg bent, take torso up, then straighten right leg. Repeat to left side. Vrksasana (Tree) Focus: To improve postural alignment while standing. Stand with back to wall, feet hip width apart, placing the feet as symetrically as possible. Stretch toes away from heels. Bend knees slightly and tuck pelvis under. Lengthen lower back while gently moving belly and baby back toward your spine. Inhale, take weight of body to left leg and bend right knee. Place right foot at inner top of left thigh. Press thigh and foot together. Take palms together in front of sternum. Inhale and lift the spine from tailbone to crown of head. Tuck shoulderblades in and down the back. Breathe smoothly and evenly here for 5-10 breaths. Exhale, release right leg. Repeat on left side. Utkatasana (Fierce, Uneven ) Focus: To strengthen thighs and practice breathing in difficult/painful positions.(I recommend this pose to help you practice breathing though pain!) Stand 18" away from wall with feet hip width. Take hip and torso to lean against wall. Inhale lengthen spine from tailbone to crown of head. Exhale, bend knees as deep as possible, or until thighs are parallel with floor. Use wall for support as you extend spine and torso. Hold pose for 45-60 sec. Practice Smooth Breathing and focus on breath, not thighs! Inhale, come out and repeat after 1 min. Repeat 3-5 times. Malasana (Garland or Squat) Focus: Open and release pelvic muscles. Face a chair with feet hip width at least. Keeping spine straight and long, exhale, bend knees and come to a squatting position using hands on chair sear for balance. Heels are on floor, spine lengthens from tailbone to crown of head. To come out, push into heels, tuck pelvis under and lift from legs to come to standing. Virasana (Heroine) Focus: To rejuvenate legs. Kneel on floor and place a folded blanket between feet. Sit back on blanket so that hips are between heels, not sitting on heels. Thighs are parallel. Inhale, lengthen from tailbone to crown of head, tuck shoulderblades into back. Exhale smoothly and evenly. Hold from 1-3 min. Supta Virasana (Reclined Heroine) Focus: To rejuvenate legs and relieve digestive problems such as acidity, indigestion, constipation. Kneel on floor in front of a chair and place a folded blanket between feet. Sit back on blanket so that hips are between heels, not sitting on heels. Thighs are parallel. Inhale, lengthen from tailbone to crown of head, tuck shoulderblades into back. Exhale, tuck pelvis under and lean back, extending spine along chair seat. Have a pillow to support head. Bend arms above head and hold elbows. Breathe smoothly and evenly. Hold from 1-3 min. Lift chest and push back of arms into chair to come out. Dandasana ( Staff) Focus: To stretch hamstrings and strengthen spinal muscles. Sit on folded blanket on floor with leg straight in front of you and feet hip width. Take hands slightly behind hips, push into palms. Inhale, lift spine and lengthen from hip bones to arm pits. Exhale, extend out legs from sit bones to heels. Breathe smoothly and evenly for 5-10 breaths. Janu Sirsasana Twist ( Knee to Head) Focus: To stretch hamstrings and pelvic muscles and strengthen spine. Sit on folded blanket on floor with leg straight in front of you and feet hip width. Bent right leg and place foot in root of thigh. Take hands slightly behind hips, push into palms. Inhale, lift spine and lengthen from hip bones to arm pits. Exhale, extend out left leg from sit bone to heel. On next exhalation, rotate body gently toward bent knee. Breathe smoothly and evenly for 5-10 breaths. Return to center, take right leg out. Repeat on left side Janu Sirsasana ( Knee to Head) Focus: To stretch hamstrings and pelvic muscles and strengthen spine. Sit on folded blanket on floor with leg straight in front of you and feet hip width. Bent right leg and place foot in root of thigh. Take hands slightly behind hips, push into palms. Inhale, lift spine and lengthen from hip bones to arm pits. Exhale, extend out left leg from sit bone to heel. Breathe smoothly and evenly for 5-10 breaths. Take right leg out. Repeat on left side Upavista Konasana Focus: Sit on folded blanket at or near wall. Take legs apart 3-4 ft. Hands rest palm down on thighs or slightly behind body for support. Toes point toward ceiling. On an exhalation, press out through heels. On an inhalation, lift spine upward from the floor of the pelvis, lower shoulders down. Breath evenly and smoothly. Baddha Konasana (Bound Angle) Focus: To strengthen and stretch pelvic area. Sit on a folded blanket Bring soles of feet together and knees apart. Take hands slightly behind hips, push into palms. Inhale, lift spine and lengthen from hip bones to arm pits. Exhale, push heels together and stretch knees away from each other. Breath smoothly and evenly for 1-3 min. Supta Baddha Konasana (Reclined Bound Angle) Focus: To strengthen and stretch pelvic area and rejuvenate body. Place folded blankets behind body lengthwise, have one cross ways for head support.. Bring soles of feet together and knees apart. Inhale, lift spine and lengthen from hip bones to arm pits. Exhale, lie back along blankets, so spine is supported, hips are on floor, torso is at an incline. Arms rest in either side of body. Breath smoothly and evenly for 1-3 min. Setu Bandha Sarvangasana (Supported) Focus: To restore body and its systems. Also useful to turn a breech baby. Take several blankets folded lengthwise and place them on floor. Lie down on blankets so hips are supported, then slide upper body off so shoulders rest on floor. Place backs of calves on a chair. Entire body should be at a gentle incline with feet highest and head onfloor. Breathe smoothly and evenly for 1-3min. To come out, bend knees, slowly roll to side and rest there for 1-3 min before coming up. Viparita Karani Focus: Calms nervous system, balances hormonal system, rejuvinates mind (excellent to restore yourself if you can't take a nap.) Lie down on floor with your buttocks as close as possible to the wall and your feet up on the wall. Have your blanket/bolster next to you. On an inhalation, lift your hips up and slide blanket/bolster beneath the hips. Lower the hips down on the blankets/bolster. The weight of the lower body should rest on the hips and blankets/bolster. On an exhalation, extend legs up wall. For variation, have legs in Baddha Konasana or Upavista Konasana or simple cross-legged (pictured).
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