Congratulations on your pregnancy! It is a very special time for you and your loved ones. Pregnancy provides a fantastic opportunity to treat yourself with extra TLC. For nine months you will experience many changes in your physical and emotional self; some changes will be positive (glowing skin, luscious hair, etc) and some will be less glamorous (low back pain, carpel tunnel, swollen ankles). Regardless, during pregnancy your mind and body will benefit from a regular yoga practice.
In your first trimester it is beneficial to rest, as you may experience increased fatigue. However, if you were exercising regularly before you got pregnant (doing strength training, cardio, yoga, pilates, etc) you can and should continue as long as you feel good. You may have to make slight accommodations to some of your exercise regimes, so be sure to speak with your exercise instructor or seek advice from a professional (like your GP and/or OB-GYN).
Energy tends to increase during your second trimester. So this is an ideal time to begin pre natal yoga! Your weekly yoga class will give you a time and place to RELAX, BREATHE + DE-STRESS. This is invaluable for you and super beneficial to your growing baby.
One pre natal yoga asana (posture and/or exercise) that is highly recommended for pregnant women is Savasana (Corpse Pose). This pose is practiced during each pre natal yoga class and is an excellent way to relax, breathe + de-stress. You can even do this daily at home if you cannot get to a class! Try it for 5-10 minutes, and as you move further along in your pregnancy (fatigue may resurface in third trimester) you may want to increase the amount of time this posture is held.
To Get into Savasana
1. From sitting, place cushions behind your back and lie down slowly (your body should be on a 45° angle).
2. Your legs can either be outstretched long on the floor (with heels wider than your hips) or the soles of the feet can be touching with your knees out to the side (if your hips feel tight, simply place pillows under your thighs).
3. Rest your arms wherever feels most comfortable.
4. Relax your jaw and begin to breathe in for the count of 3 and out for the count of 3
Benefits of Savasana
Rejuvenates mind + body
Opens the chest
Alleviates back aches
Opens the hip + groin areas (if soles of feet are touching)
Contraindications
If this feels uncomfortable DO NOT stay in this position. Instead, lie down on your left side, knees slightly bent, with a pillow under your head and cushions in between your knees and ankles.
