The Power of Yoga

7/29/2019 The Power of Yoga

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The Power Of Yoga

Prepare your body and mind for

labor and delivery with our prenatal

yoga workout



There is probably no better way to prepare for childbirth than withyoga. The practice involves not just exercise but mindfulness as well,opening both your body and mind to what lies ahead. “Prenatal yoga

teaches a woman to connect more fully to the life growing withinher,” says Sue Elkind, a certified anusara yoga instructor atYogaphoria in New Hope, Pa., and the mother of two. What’s more,she says, “Childbirth requires a great deal of strength, stamina andfocus; yoga helps you with all of this.”

In fact, research shows that moms-to-be who regularly practice yoga

. -mothers in Thailand found that those who did prenatal yogaexperienced less pain and a shorter labour.

This workout can be done every other day. Do the poses in the ordershown and take the time to relax after you finish and feel the

changes in your body. Try to alternate this workout with someaerobic exercise, such as walking or swimming, three to five days aweek for 20–45 minutes a day.



1a. Cat/Cow Tilt

Exhale slowly, pressing your hands into the floor, drawing your chin into your chest and

rounding your spine [B]. Repeat 4–6 times.



1b. Cat/Cow Tilt

Get down on your hands and knees with your shoulders directly over your wrists (if you have

any discomfort, place a rolled towel under your hands). Keep your arms straight and knees a

bit farther than hip-width apart. Point your toes so the tops of your feet are on the floor. Asyou inhale, slowly draw your tailbone up, roll your shoulders back and look up [A].



2. Child's Pose

Move your knees even farther apart, keeping toes together. Let your hips rest back toward

your heels. Bend your elbows and rest your head on your hands [shown]. (Put a pillow under

your head, if you like.) Let the muscles in your lower back release. Relax and hold for 3–5complete breaths



3. Yogi Push-Ups

Come back onto your hands and knees, wrists under shoulders, arms straight and knees in

line with hips [A].



3b. Yogi Push-Ups

Keeping your tailbone down, inhale, then exhale, moving your chest forward and down as

you bend your elbows back along- side your ribs [B]. Inhale and push back up. Repeat 3–5

times; then return to Child’s Pose as you exhale. Stay in Child’s Pose for 3 complete breaths.



4. Yogini Squats

Stand with your feet hip-width

apart, toes facing out and hands

on hips. Bend your knees about

90 degrees.

Place elbows on the insides of

your thighs, feet flat on the

floor, palms pressed together

[A].

Hold for about 30 seconds,

building to 1 minute.



4b. Yogini Squats

Then straighten your legs, rest

and lower one more time into asquat, this time lowering your

hips toward the floor. Slowly

begin to drop your hips down

even farther toward your heels

[B].

If your heels lift up, put a

blanket underneath them so

your buttocks are resting at

your heels.

Hold for 30 seconds, building to

1 minute. To release, place

knees on the floor and rest in

Child’s Pose.



5. Butterfly Pose

Sitting cross-legged, slide the soles

of your feet together. If you feelyour lower back rounding, sit on the

edge of a blanket. Press your feet

together, tuck your tailbone under

and let your knees drop open. Cup

your hands around your feet; don’t

pull. Press your feet together and

continue to let your knees fall open;

stretch [shown]. Hold for 5–8

complete breaths.

[COOL DOWN] To finish your

workout, lie on your left side with a

pillow between your legs and

another under your head. Inhale

and exhale for 4 counts each.

Concentrate on your breathing for

5–10 minutes, letting go of any

tension or strain in your body.

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The Power of Yoga