prenatal poses.

There are so many poses that I love to do during my prenatal practice. Here are just a few.
These can also be done even if you are not pregnant.

Pigeon Pose
This is one of my favorite poses during pregnancy During my pregnancies, the areas I feel the most weakness and tightness are in my hips and lower back. This pose helps relieve any pain I may have in those areas.

To deepen the stretch I remove my foot from under my pelvis and try to line it up with my knee, getting my shin to become parallel with the front of my mat.
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Twisted Warrior
This is a movement I have recently added to my personal practice. Finding safe twists is hard to do during pregnancy. So I will take every chance I can to try to twist and stretch out my back.
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This can be done from warrior II. When in warrior II take your gaze behind you to your back hand. Then slowly reach that back hand up as you reach your front hand down, moving your upper body towards your back hand. Your front shoulder may want to follow through and reach towards that back hand. Let that happen and create a small twist in your upper back. Repeat on the other side,

Child's Pose
Child's pose is a huge favorite for prenatal students. If you're pregnant, take your knees wide to make room for the belly. If you are not pregnant, you can still choose to take your knees wide to get a deeper stretch in your lower back. Your hands can be placed overhead (as pictured) or they can be put down at your sides, reaching for your ankles.
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Camel Pose
I love camel pose during pregnancy because my hip flexors get so tight and weak. And it is hard to find poses that really stretch out the front of the hips the way this one does. 
If you have not done camel pose before your pregnancy, make sure to be careful. You do not want to stretch the front of your belly too much.
If you want to ease into the pose, simply complete it half way. This second photo of me is doing a half camel. With one hand on your heel, take the other hand up over head. Complete one side, and then the other. Only after that you should try for the full pose, but be sure to not push yourself too far.
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Dolphin Pose
This pose is awesome for easing tension and tightness in the shoulders, neck, and upper back. I hold a lot of tension in these areas even when I am not pregnant. I especially love this pose for after pregnancy when I am extra tight from nursing my new baby all day.

To get into this pose, simply ease down onto your forearms from downward dog. You can also widen your feet and bend your knees for more comfort.

​​Check out my Instagram for a video including a routine using all of these poses together.

IF YOU HAVE ANY QUESTIONS OR COMMENTS, PLEASE CONTACT ME. ​​