11.22.2014

YOGA FLOW & MEDITATION

#PRACTICEANYWHERE

Moments

"Life isn't a matter of milestones, but of moments."

- Rose Kennedy

WHAT YOU NEED

**ALWAYS CONSULT YOUR PHYSICIAN BEFORE PRACTICING ANY EXERCISE ROUTINE DURING PREGNANCY**

PRACTICE

1. WARM UP

Start with "warm-up " stretches or series to awaken the body.

2. PRACTICE FLOW SEQUENCE

Complete the right side (as shown below), start to finish. You will end up at the front of your mat.
Complete the left side and end at the front of your mat.
Repeat 1-3 times (repeat same sequence or advance postures).

FLOW SEQUENCE

Squats

Hold squat for 1-3 breaths

Squats will help tone muscles for labor and delivery.

Trimester 1 & 2 - As shown above
Trimester 3 - Sit on a sturdy chair

Side Angle Stretches

Hold side angle stretch for 1-3 breaths

Side angle stretches will tone your waist while opening your side rib cage for greater breath capacity.

Trimester 1 & 2 - As shown above
Trimester 3 - Sit on a sturdy chair during stretches

Chest Openers

Hold triangle, warrior b, and side angle stretch for 1-3 breaths

Trimester 1 - As shown above
Trimester 2 - Triangle pose: Place bottom hand on block
Trimester 3 - (1) Triangle pose: Place bottom hand on the seat of chair (2) Warrior B & side angle stretch: seated on chair

Gentle Twists

Hold forward bends and twists for 1-3 breaths

Gentle twists can relieve tightness throughout upper back. When twisting, keep naval facing down so you ensure your twisting only through upper back.

Trimester 1 - As shown above
Trimester 2 - Forward bend & twist: Place hand(s) on block
Trimester 3 - Facing chair - forward bend and twist: Place hand(s) on seat of chair

Lunges and Forward Folds

Hold lunges and forward folds for 1-3 breaths

Try to keep back straight and lengthened

Trimester 1 - As shown above
Trimester 2 - (1) Runner's lunge: Use a block under your hands for support (2) Forward folds: Place legs shoulder width apart and use strap to fold forward
Trimester 3 - (1) Runner's lunge: Do not lean forward, place your hands on the back of a chair for support (2) Forward folds: Separate legs wider than shoulder width apart and use strap to fold forward.

Chest and Hip Openers

Hold chest and hip openers for 1-3 breaths

Trimester 1 & 2 - As shown above
Trimester 3 - (1) Chest opener: Keep both legs straight on floor. Open legs slightly wider than hip distance Gently twist placing one hand in between legs and other outside of leg.