When practicing asanas, it is extremely important to remember to listen to your body and take note of how the asanas feel. Working to your body’s ability and pushing yourself without injuring yourself is vital and this is especially true during pregnancy. It is important to remind mothers to be that their bodies are undergoing a great deal of change and therefore they may find that there are movements that are no longer possible. Iyengar is the form of Hatha yoga that is suitable during pregnancy. Ashtanga is too strong and dynamic and the heat used during Bikram is unsuitable. Another consideration is that during the later stage of pregnancy, the body is flooded with relaxin. This is a hormone that prepares the body for childbirth, allowing the pelvic girdle to move and birth canal to stretch for the baby to pass through. Because of the high levels of relaxin it is very important to remind the mothers not to overstretch as they will be more prone to injury and it is much easier to overstretch without realising. Postures that should not be included in pregnancy are:

• Full inversions such as shoulder, head or handstands
• Plough
• Deep twists
• Full back bends
• Deep squats as this puts pressure on the uterus and late in pregnancy can encourage the head to engage
• Any asanas lying on the front such as Cobra or Bow
• Mothers should not engage the lower abdominal
• Lying on the back such as Savasana once this becomes uncomfortable and definitely after 3 months. Mothers should be encouraged to lie on her left side such as in the Flapping Fish. This is because the liver is on the right so lying on the left keeps the uterus off the liver. It also improves circulation to the heart.

Mobility stretches

It’s incredibly important to keep mobile during pregnancy.  Keeping mobile helps reduce swelling and warms up the joints before our sessions.  You will notice every session includes a full sequence of mobility stretches. These can be adapted to suit the needs of your mums in class should you need to, ensure it’s a good range.

Head-moving it forwards and backwards then looking to the left and to the right.  Half circles where the chin is dropped to chest the rolled eight or left.

Shoulder-spine straight shoulder back and down opening up the chest.  Pop hands into shoulders circle elbows back and the fourth.  You can stretch arms out shoulder height and exaggerate arm circles small and bigger again back and fourth. The arms can also be placed by hips by body’s side and then shoulder rotations completed.  More focus on backwards circles as most everyday activities are with shoulders slouched forwards.

Wrists-circles and flexes, fists and wiggle fingers opening wide

Ankles-pointing and flexing feet circling

Knees-one stretched other bent gold behind knee straighten and bend repeat both sides. Draw circles with the Chins

Pelvic floor- Sit and lean slightly forward with a straight back then squeeze and lift the muscles as if you are trying to stop a wee.  Hold the squeeze as you count to 8; relax for 8 seconds. If you can’t hold for 8, just hold as long as you can.  Repeat as many as you can, about 8 to 12 squeezes. Repeat the whole thing 3 times.  Keep breathing while exercising. Try not to tighten your buttocks.

Asana in the second and third trimester (from 12 weeks)

Sukasana easy pose sit crossed legged with spine straight.  You can elevate hips should a straight back not able to be maintained or feels comfortable.  Students can sit against a wall or a chair maintaining the right angle between spine and upper thighs, legs are not crossed.

Easy pose ankle to knee:  Great for hip opening and back pain.  In seated position feet on floor knees bent shoulders relaxed.  Slide right flexed foot under left knee so right knee rests on the floor.  Stack left shin on top of right so left foot rest on the right knee and left knee rests on the right foot.  Rest the palms gently on the knee and the foot or you can pop into prayer.

Butterfly Badhakonasana similar to the easy pose it opens the hips.  Follow directions in easy pose however place soles of the feet together.  In this position the knees can be brought up and down as a flutter effect.

Balasana wide leg child pose a comfortable resting position used a lot in sessions. Great for resting the bump!  Takes the pressure away from all the back and organs. Execute from kneeling.  Create space between the knees take the forehead to the floor hands beside the hips and bottom rests upon the heels.  As the baby grows the knees will move further apart.  The use of a block or fists to support forehead can be used or if still uncomfortable rest in flapping fish.

Balasana rock around (space for baby) position as above from child pose up to table, on the exhale circle up to table top so head and chest lift from ground and then come back to rest.  The idea is to create a circle movement.  Repeat in both directions.  This relieves the bump, keeps circulation.

Dandasana staff pose Legs extend forward, the back will form a right angle with the legs and the floor.  The feet are flexed so toes point upwards and fingertips are beside the hips pointing forwards.  The focus is on maintaining a straight back directing chin to chest  slightly to ensure neck is long.  If its hard maintain the back sit on a block to lift hips.  Helps to relax, improves posture, and circulation.

The table begin kneeling crate space between knees, bring hands to the mat directly under shoulders and knees hip distance apart.  Take the feet out inline with knees toes flat.  Crown of the head faces the wall in front create a straight back.  Great for relieving the pressure of the growing bump.

Seated hamstring stretch, stretch both legs in front as in staff.  On the exhale gently reach the arms forward to comfortably touch the knees or where your body allows the stretch to.  If discomfort use wide leg stretch as ant be restricting on the abdomen. Great for stretching out the hamstrings.

Wide leg seated forward bend helps increase flexibility in the inner thigh as above but gently parting the legs.  A stretch with the arms can be added as a seated side stretch or stretching to touch knees.  A block can be used under bottom if its uncomfortable.  DO NOT OVER STRETCH. Great for the hamstrings and hips.

Wide leg standing forward bend feet are leg length apart and the outside edges of feet parallel.  Allow the upper body to release forward on the exhale .  A chair or wall can be used for support with this stretch.  Lengthens the leg muscles whilst increasing blood flow to the brain. Don not do if suffering with dizziness or high blood pressure or any pregnancy complications.

Variation 1: interlink fingers behind the lower back and the arms lift away from the body as the body folds forward.  This helps flexibility in the chest increases deeper breathing helps postural problems like round shoulders.

Thunderbolt Varjasana: It is good for digestion, can be practice directly after meal, eases from hyperacidity and strengthens the pelvic muscles.  It is a great position for aligning the spine and toning the chest muscles and can also be used as way to gather up any particular focus that you want to bring into your daily practice. By using the hands and breath together, you can image yourself gathering up whatever you need more of, be it calmness, strength, self-confidence, and bringing it toward you and into your heart.  Start on your knees and sit on your heels. You may want to add a cushion either under your knees or between your bottom and your heels. Start with your hands together in prayer at the heart. Inhale allow your hands to sweep down and then out and up to the sides until the arrive overhead- rise up onto your knees at the same time. Your hands meet overhead and touch in prayer position. You may want to look up at your hands but be careful not to arch your back. As you breath out, press your hands together and lower back down to sit on your heels again – your hands move back down to your heart, pressing them together firmly the entire time.  Repeat this 4-5 times and then rest in Child’s pose with your head elevated to the same height as your hips, either with a pillow or by stacking your head on your hands.  Always remember to rest if you feel light-headed or dizzy. Thunderbolt pose can be practiced daily.

Majrasana cat Ensure the spine does not curve toward the floor.  In pregnancy, we simply exhale then curve spine to look through legs and inhale to a flat back again.  It’s a great posture for spinal alignment. Please see videos for more variations.

Variation 1: In cat with a flat back, exhale allowing the right hip to protrude to the right and look over the right shoulder towards the hip.  On the inhale return to the starting position then repeat on the opposite side.  Great to position baby in the womb and spinal balancing and posture.

Variation 2: In cat inhalation right leg stays bent but raise this 90 degrees outward from the body on exhale raise it back down to start position.  Repeat on opposite side.  Great to strengthen legs and buttock in prep for labor.

Variation 3: In cat inhale lift right arm beside the head in front.  Exhale return to start and repeat on opposite side.

Variation 4: Similar to above but with legs lift right on inhale extend it behind lift so it is in line with the body and hip should remain square.  Return to start and repeat on opposite.

Variation 5: Lift opposite arm to leg away from body on the inhale return to start on exhale.  Work both sides equally.

Cat variation 6: rolling spine see Rolling spine

Cat variation 7: elbow to knee, start in cat on inhalation into curve exhale bring elbow to opposite knee repeat on same side for three breathes then lower on exhale and repeat on opposite side.  Great brain gym as well as spinal balance.

Cat variation 8: Baby space, in cat position roll the spine to curve on exhale.  In this position gentle rock in a circle motion clockwise for three rotations then return to flat back repeat on opposite side.  Breathing through each rotation.

Rolling Spine in a seated position bend the knees so they are slightly wider than hip distance apart and facing the ceiling.  The feet are firmly fixed to the floor and the outside edges of the feet are parallel, hands can hold chins if this is comfortable.  Breath out and drop chin to chest rounding the spine and back.  As the inhalation occurs straighten back to seated position.  This can be used if mums find it uncomfortable being on all fours.  It also mobilises the spine.

Arm clock Start with hands in prayer at heart.  Inhale raise arms above head an out to sides.  Parallel with shoulders.  Think of a clock like face and the pointers and positions which the numbers sit.  You can close the yes but should leave them open if suffering with high blood pressure or dizziness. Advise open if feel dizzy.  Left arm to 4 oclock right one to 10 oclock. Hold for 3 secs moving to 5 oclock and 11 oclock and so on until 12 and 6 is reached then count backwards until arms have gone around the clock.  Chest opener and great for stretching out  the back and arms.

Arm extensions Stand next to a wall with the right-hand side nearest.  Raise the right arm up the wall to 12 o’clock.  Walk the hand to what would be 5 past trying not to rotate the hips.  Slow inhales and exhales taking it to ten past finishing at quarter past.  This stretch can help discomfort in full heavy breasts.

Rise to the wall standing infront of a wall finger tips touching the wall rise onto the balls of the feet then lower. On the exhale raise to the ball lower on the inhale.  Good for balance and stretching the lower leg muscles.

Quads stretch using the wall face it and for stability.  Bring the right heel into the right bottom hold with right hand.  Hold for three breathes.  Repeat on the opposite side.  Great for the thigh and quads which are muscles used in labour and delivery.

Buddha Konasana (cobbler) This pose is a fabulous hip opener and requires the muscles to do a bit of strengthening work in addition to more intense stretching in the hips and back. The pose can also be a nice chest opener and spine lengthener.  Sit with the spine long and straight. Bend the knees so the feet are about a foot in front of the bottom. Let the knees fall away from one another to each side as and take hold of the outer edges of the feet.  The feet can be massaged at this point for a few minutes.  At this point the feet can be brought closer to the pelvis, or if they need to be further away, creating a larger diamond shape in between the legs. Focus on maintaining the length of the spine, while simultaneously reaching the knees toward the floor to open the hips. Do not force the knees any farther than feels comfortable and do not compromise the length in the spine in order to open the hips more deeply. Imagine reaching the chest upward and forward to create length through the back and chest. If bending forward (forehead towards feet) feels good, this can be done try not round your back in the process. Only stretch as comfort is.

Chest lift In easy pose lift the arms to prayer position above the head turn the finger tips to face the floor so hands are behind the head.  On the inhale lift hands and the elbows straighten, exhale return to start. Helps to maintain chest muscles.  Students with high bloody pressure should not raise arms above head together instead one after another.  Opens chest increasing deeper breathing.

Eagle arms One half of a full Eagle pose it helps to calm the breathing and the mind which are both essential for meditation. Sitting in Easy pose, wrap your right arm under your left arm and press your palms together, fingertips facing up. Your upper arms are parallel to the ground and fingertips reach away from your face to open your shoulders. Stay here for five long, deep breaths. Unwind, then repeat on the other side.

Eagle Legs stretches your legs and hips. Strengthens your core and upper back and helps to improve balance. Come to Tabletop, with your hands under your shoulders, knees under your hips, and tops of your feet against the mat. Slide your right knee left until both knees’ inner edges touch (both are still on the ground). Wrap your left leg around and atop your right leg so your knees line up; slide your feet away from each other, slightly wider than your hips. If your inner thighs protrude forward, use your hands to rotate them behind you. Gradually lower your hips to the floor, to seated, with hips between legs.

Wide leg seated forward bend Takes pressure from the lower back and gives your bump a rest taking weight off your belly.  Sit with legs extended straight in front of you. Spread legs wide, like a straddle, but don’t push yourself too hard to force your legs apart. With a flat back, lean chest toward ground and place forearms on the ground in front of you, feeling the stretch in your hips.  This one will help take some of the pressure off your low back and give you a break from the weight of your belly.

Seated side bend This pose can be done with legs in easy pose position also.  It’s great for a cranky back.  Start in a comfortable upright seated position, with legs crossed or folded in a half-lotus pose. Allow right hand to rest comfortably on the ground. Stretch left arm straight up, and then bend to the right, focusing on rotating upper torso and staying open as you gaze up at your left hand. As you bend to the side, lower onto right forearm for support. Repeat on the other side.

Head of cow Gomukhasana Can be done in thunderbolt, extend right arm to the ceiling and bend the elbow.  The left hand reaches behind the back and clasps right.  Repeat on each side.  Stretch to where is comfortable.  Other seated positions can be used for comfort and this can be used in mobility warm up.  This will help the triceps and open up the chest too.  It also helps energy levels.

Knees facing ceiling falling each side In upright position begin with knees facing the ceiling allow them to fall to the right on exhale, inhale and return to upright. Exhale let them fall to the left inhale let them return.  It can be repeated on each a few times.  Great hip opener.

Tadasana mountain

A perfect standing posture for centering balancing aligning and strengthening the body.  Standing on the mat feet roughly hip distance apart outer edges of the feet remain parallel.  Feel the strength of your legs and feet as the ground to support your body weight.  Pelvis should be slightly tucked in so there is a slight engagement in the belly and avoid sticking out your bum this is your core area.  Draw the shoulder blades toward each other, opening the chest and strengthening upper back.  Align the head holding the chin parallel to the floor arms hands by the sides and palms face inwards.  Feel the mountain and earth energy beneath you.

Pigeon pose This pose is perfect for tight hips and to relieve back pain. Start on all fours. Slide right leg forward so right knee comes to right wrist, and right flexed foot is directed toward left wrist. Ease left leg down to the ground and extend it behind you, keeping left foot relaxed and leg internally rotated. (Make sure left leg is directly behind you, not angled out to the left). If it feels comfortable, come down onto forearms, connect hands in prayer, and bow forehead to touch thumbs. (If your belly does not allow you to bend forward, remain comfortably upright, being careful not to put excess pressure on the low back.) Repeat on the other side.

Skandasana Keeping your hips open (especially at the end of those nine months!) can help assist in the process of labor and delivery, making room for baby to descend through the birth canal. Standing with your feet parallel and your pelvis neutral, move mindfully into a Wide-Leg Forward Fold (Prasarita Padattonasana). Keep active pressure into the right foot, but be sure not to roll into the outer ankle, and begin to bend the left knee, lunging sideways to the left.  Contract your baby belly (imagine lifting baby off the floor), as you use your left elbow and shoulder pressing into the left thigh, to help create space in the inner groin and hips. As you lunge to the left, keep pressure to the right leg and foot. Next, work to sit back onto an imaginary bench behind you.  Breathe deeply for a few breaths and repeat the opposite side.

Bird Variation standing in mountain transfer the weight onto right leg.  Sit the left foot on top of the right. Repeat on opposite.

Plies.  Standing walk the legs approx. leg length apart turn the toes outwards.  On the exhale bend the knees on inhale straighten.  Repeat for 5 breaths.  This helps strengthen the leg muscles.

Tree pose use wall pregnancy can knock the centre of gravity for women.  Standing side on gently use the wall for support with right hand.  Raise left leg so ball of feet sits into the calf or thigh which ever is comfortable.  Use left hand to hold foot and support in the position.  Hold for three breaths repeat on opposite side.

Downward dog variation Start upright facing a wall about half leg length distance from the wall.  Place hands on the wall and slowly start to walk hands down the wall whist moving the feet backwards away from the wall.  Stop when back is parallel with arms keep crown of the head facing the wall eyes down.  Take a few breaths here slowly start to walk the hands back up the wall.  Not to be done with dizziness or low blood pressure.

Frog pose Mandukasana Starting in a kneeling position with the knees drawn very wide, allow the feet to touch for the time being.  Keeping gentle support of baby belly, inhale and begin to come up and forward, shifting your weight to the inner part of the knee/lower thigh bone, there should be no pain.  Be mindful to not come too far forward or you will lose the stretch. Supporting your body weight either on your forearms, a yoga block, blanket or bolster placed under the chest, begin to rest your body weight down and allow your baby belly to hang with gentle core support.At this point your feet may or may not stay together.  Remain here for several deep breaths or create a dynamic movement by rocking in and out of this pose for a “leaping frog.”

Virabhadrasana warrior two Warrior II is a challenging all-over body strengthener. Warrior II is a deep hip and upper body opener, and has been said to alleviate backaches during pregnancy, as well as to increase fertility.  Stand at the top of your mat in the mountain pose and walk your right leg towards the back of your mat (about three or so feet behind). Place your right foot so that it is perpendicular to your left (front) foot; the heel of your front foot would intersect the arch of your back foot if you drew an imaginary line. Inhale as you slowly bend your left knee so that your knee is over your ankle and your thigh is parallel to the floor (if this is too strenuous simply do not bend as deep). Lift your arms up by your sides at shoulder level, one pointing forward and one toward the back of your mat. Reach your shoulder blades toward one another to strengthen your back and open your chest. If it is comfortable for your neck, turn your head to gaze beyond the middle finger of your left (front) hand. Feel the contrast of your feet and legs grounding strongly into the earth while your spine stands tall. Repeat on opposite side.  Breathing deep and steady.  A chair can be put under your front (bent) leg for support if needed (especially later on in your pregnancy), but try to focus on maintaining the alignment of the rest of your body. You can also play around with the angle of your front knee – lessen the bend in your knee for less intensity, bring your front thigh parallel to the floor for more.

Variation side stretch warrior two As above once in warrior 2, rest the elbow on the thigh stretching the other arm across the top of the head cast the vision ahead.

Squats using chair (bottom not squaring below knees) This stretch is not to be done in the cases of low lying placenta.  Its great for tight hips.  Care should be taken not to over stretch in this as when pregnant the body produces more relaxin making our muscles flexible. Using a chair facing it position the hands as a support.  Place the feet a little more than hip distance apart on inhale and on the exhale bend into the knees lowering the bottom.  Ensure the bottom doesn’t go below the knees.  Squat up on the inhale, repeat for 3 rounds

Flapping fish Matsya Kridasana position oneself to lay on left hand side.  Then move the right knee upward, placing it where comfortable, while maintaining the left leg straight.  Support the right cheek over the interlocked fingers. Retain both the palms downward.  Balance the entire body.  Close the eyes with ease and mentally relax the body.  Mums to be should be encouraged to practice this at their own comfortable time.  During relaxation they should be encouraged to get up slowly and the use of blankets and cushions can be used.  Focus on a visualization and the breath during this.  This position should be used for ladies pregnancy from 12 weeks.