A Yoga Practice For The 10-Months Prego Lady

Here's what an asana practice looks like at 39+ weeks pregnant.

(Speaking as one who is such.)

We're talking about 10-15 minutes, max — a far cry from the old days of 2 hrs every morning — and mostly seated poses, as standing balancing poses with a big ol' gut have been pretty much a joke since about 5 months along, and even simple inversions like Down Dog and Prasarita C, which were my go-to poses til about 7 months along, aren't necessarily so wise to do anymore, because of the risk of turning the baby breech.

This is less an intentional or well-rounded sequence and more, uh, like "This is all I can still actually kind of fake my way through." I usually move through these few poses after building some heat/moving the blood with a simple hike.

As for maternity yoga fashion: I always wear that silver dress at left to practice at home. It's good for inspiration. Though you've gotta hike it up a bit to get into a few of these.

Supported Supta Virasana (Reclining Hero Pose, very helpful for preventing swollen feet) 

Malasana (Garland Pose, or Deep Yogi Squat, wonderful for keeping your hips open and relieving low back pain) 
Virasana with Gomukhasana Arms (Hero Pose with Cowface Arms, both sides, again, great to prevent swollen hands and carpal tunnel)  
Baddha Konasana (Bound Angle Pose, with only the slightest forward fold allowing for belly) 
Ananda Balasana (Happy Baby, for just a few breaths, as lying on your back is not recommended and doesn't feel great)  

Cat/Cow Variations (Keep 'em very, very simple) 
Vasisthasana Variations (Drop the bottom knee, extend the top arm at a diagonal)

Parighasana (Gate Pose)  
Utthan Pristhasana (Lizard Pose, if you can manage to heave yourself down there and back up again)  
Hamstring Stretches a la Ballet Class (Hoist leg up on kitchen counter and fold to side to allow room for belly to drop through)  
Hanumanasana, both sides, if you're feeling REALLY motivated (Keeping hips super-open by necessity, to allow for belly) 

Ice cream in bed whilst watching Jon Stewart 

More sleep  


Unknown said…
what a great article I really appreciated to you for this article I am fond of yoga and especially I like the gate pose
Unknown said…
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