38 weeks pregnant in 2011
Photo credit: Adrian Jost
This week I am teaching my last regular Prenatal yoga class. I may return to this beautiful and important practice, but for now... I am focusing on teaching the style of yoga i am practicing. I leave all the pregnant ladies with 6 thoughts.
1: Develop TRUST in your ability to know the wisdom of your body... let this trust help you work through any fear surrounding the labor and birth of your baby.
2: DO TWIST, OPEN YOUR HEART, LAY ON YOUR BACK… if it feels good, right, and like those movements are honoring your present moment body and mind. If you are truly listening to you body and honoring what you hear you will make the right choice.
3: do not jump, squish your baby, push beyond comfort…YOU HAVE NOTHING TO PROVE. . . ever.
4: Deepen CONSCIOUS BREATH. It calms your body and mind, and that calms your baby’s body and mind. Your conscious breath tells your nervous system that you are OK. And lets the important parasympathetic nervous system do the good work of growth, healing, and rejuvenating.
5: Your baby is ALREADY here… RIGHT NOW. You can already send your baby love, support, and nurturing energy. Know that they are sending love back.
6: do not feel guilty for not being perfect, for not eating well 100% of the time, for skipping yoga class… SOMETIMES A NAP IS MORE IMPORTANT
The endocrine system is a collection of glands that release or inhibit hormones into the circulatory system. These hormones regulate many functions in the body including temperature, hunger, thirst, metabolic rate, attachment, sleep, circadian rhythms, childbirth, emotions and growth. We can use our yoga practice to give each organ a squeeze and stimulate blood and energy flow to improve function of these glands and organs. The following practice is well rounded, and an excellent way to give your entire endocrine system a boost toward optimal function. Please skip any pose that is not appropriate for you.
Start in Sukhasana. (Easy crossed legs.) Root sit bones, long spine, lift heart and back of head. Jalandhara bandha.
Pranayama. Deep inhale, Long, slow exhale. x10
Visualize the intricate network of systems that make up the body. The respiratory, the circulatory, the endocrine, the nervous systems. See them all humming with energy and life. See them working well to keep you healthy and strong.
Traditional Childs (with forehead making contact on to floor or block). 5 deep breaths
Rabbit Pose. 5 breaths
Headstand. 3-10 breaths
Balasana. (Extended Childs.) Side to side. 3-5 breaths
Adho Mukha Svanasana. (Downward Dog.) 5 breaths
Uttanasana. (Standing Forward Fold.) 3 breaths
Ardha Uttanasana. (Half way Standing forward fold.) 3 breaths
Tadasana. (Mountain) Reach up look up, open front body.
Vrksasana. (Tree.) 3-5 breaths each side
Utthita Trikonasana. (Triangle.) 3-5 breaths each side
Ardha chandrasana. (Half Moon.) 3-5 breaths each side
Setu bandhasana. 3-10 breaths Open book twists.
Janu sirsasana. 3 breaths each side
Paschimottanasana. 5 breaths
Matsyendrasana D. 3 breaths each side
Savasana or Supta Baddha Konasana (with bolster supporting back). 3-5minutes