Sticks of Fire

Prenatal Yoga for Advanced

During pregnancy it is most important to listen closely to your intuition whenever something in the practice doesn't feel right. But an experienced practitioner can do a pretty normal practice for the first three months. In the vinyasa sequence, some women prefer stepping instead of jumping back into Chaturanga Dandasana (Four-Limbed Staff Pose) to reduce the risk of miscarriage. Since nausea is common during the first trimester, it may be helpful to practice in a well-ventilated room.

During the second trimester your growing belly will require modifying some poses. Use common sense and avoid putting undue pressure on the abdomen in poses like Ardha Baddha Padma Paschimottanasana, Janu Sirsasana C, Marichyasana B and D, and Kurmasana (Tortoise Pose). You may also choose to reduce the amount of vinyasa if generating heat in the body makes you uncomfortable. When practicing Paschimottanasana (Seated Forward Bend), separate the legs to accommodate the belly. In a twist like Prasarita Padottanasana (Intense Spread Leg Stretch), Baddha Konasana (Bound Angle Pose), and Upavistha Konasana (Seated Wide Angle Pose) to open the groins in preparation for delivery. Standing poses like Utthita Trikonasana (Extended Triangle Pose), and Utthita Parsvakonasana (Extended Side Angle Pose) can help relieve back pain. And a simple inversion such as Viparita Karani (Legs-Up-the-Wall-Pose) can help to relieve swollen ankles.

Exist women who did hour-long Headstands into their ninth month of pregnancy as well as those who were doing Viparita Chakrasana (Handstand to Backbend and back again) up until the end, but they are the exception to the rule. For most women the last trimester is a time to take it easy. So you may want to join a prenatal class for that very reason, even if you feel physically capable of doing more. Through each trimester the most important thing is to tune in to what your body is telling you and alter your practice accordingly. During and after your pregnancy, try not to be attached to your previous abilities. Don't forget that your body will go through enormous changes, positive changes...

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1 comments:

Unknown said... 7:12 AM  

You might want to join a course for that very reason, even when you feel physically capable to do more. Through each trimester the most crucial point would be to stay tuned as to the your human anatomy is suggesting and change your practice accordingly.Then choose prenatal yoga.

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