Prenatal Yoga: 6 poses for the AM

morning yoga

Some of us hate mornings, some of us love them, and some of us are too busy and frazzled during the morning to think much about how we feel - yet most of us will noticed feeling stiff. That's perfectly normal - we don't move a lot while we sleep, we spend hours in the same position, and our body temperature drops. Stiffness during pregnancy is exacerbated - an increase in weight/water weight puts more pressure on our joints and our changing bodies decrease the versatility of our sleeping positions. Gentle movement in the morning can ease feeling stiff and sore. It can be also be really entertaining for your furry friends!

You don't need much for this - a yoga mat or a comfy blanket and a bolster or a pillow (of two). Begin by sitting comfortably on your mat/blanket - maybe you feel better with your bottom on a bolster/pillow(s) - give it a try and pick whatever feels best. Once comfortable, take a few consciously deep breaths in and out then settle on a steady breath pattern. 

1) Bound Angle Pose

From your seat, bend your knees and touch the soles of your feet together - allowing your knees to open wide. Pause and asses. Do you need to come off your prop if your bottom is higher than your feet? Do you need to put something underneath each knee?

You may hold this pose as it or you can slowly hinge forward, with a long spine, until you feel a gentle stretch. 

Spend 5-10 breaths here. 

2) Head-to-Knee Forward Bend

Despite the name, many of us don't actually get our heads to our knees - especially if pregnant. From a seat, stretch your right leg in front of you. Bend the left knee and bring the sole of your left foot inside your right thigh. Pause and assess. Do you need something under your right knee( (like a rolled up blanket)? 

You may hold this pose or slowly hinge forward, with a long spine, until you feel a gentle stretch. If your belly in the way, turn a little to the left. 

Spend 5-10 breaths here. Repeat on the left leg. 

3) Sitting Cat/Cow

Sit in a comfortable crossed legged seat with your hands on your knees. Inhale to hinge forward and gently arch your upper back, squeezing your shoulder blades together. Be mindful to gently hug baby in as you do this. 

As you exhale, hinge back, rounding your back and curling your spine. Hug baby in more. 

Repeat 3-10 times. 

4) Side Stretch

From a comfortable seat, inhale and lift your arms into the sky. As you exhale, release your right arm by your right ride and take a gentle side bend to the right. Soften the right shoulder. 

Hold for 3-5 breaths. Repeat on the left side. 

5) Gentle Twist

From a comfortable seat, inhale and lengthen your spine. As you exhale, hug baby in and twist to the right side. 

Hold for 3-5 breaths. Repeat on the left side. 

6) Shoulder and Neck Stretches

From a comfortable seat, inhale to lengthen your spine. As you exhale circles your shoulders backward and forward a couple of times. 

Inhale deeply once more. As you exhale, drop your chin to your chest. Spend 3-5 breaths here. Roll your head to the right, spend 3-5 breaths here. Roll your head to the left, spend 3-5 breaths here. 

Bring your head back to centre - inhale and lift your arms above your head. Interlace your fingers and press your palms up, giving yourself a nice deep stretch. 

You're done! This routine can be done prenatally and during the postpartum period as long as your health care provider has cleared you for movement based practices. 

We hope you enjoy it!

Love, 

The Spectrum Doula Team