Prenatal Yoga - Restorative full body reset
You will need:
- No props
- Blocks or pillows/bolster as you progress in your pregnancy
- MVMT ball or pillow
Energy level - medium
Stage of pregnancy - Suitable for all/recommended for third.
We start seated connecting the breath and work through a neck and shoulder stretch and hip circles to promote mobility and warm the joints. We then progress to all fours and move through some gentle cat/cows, remembering in prenatal yoga we only move through the "angry cat" posture and avoid "cow" to ensure we are not overstretching the belly (it's stretching enough as is). We enjoy some thoracic openers and shoulder stretches before grounding in downward facing dog.
As the body warms we flow through a variation of sun salutations that includes a deep shoulder stretch in your forward fold and low lunge and pyramid pose (hamstring stretch), finishing with Malasana (Hindi squat). I love squatting in prenatal yoga, it is a natural birth position, so it opens the pelvis to its widest and creates the perfect angle of descent for the baby in relation to gravity, it also helps to increase the mobility of the pelvic and hip joints and to bring the pelvis into the right postural position in relation to the spine, helping to relieve tension in the lower back.
Once the body is warm and moving freely, we come to seated and slow things right down with double pigeon (glute) stretch, I offer many variations in finding a suitable glute stretch for your body and growing bump and then we move into a restorative, side-lying chest stretch and finish in a supported heart opener with pillows or the bolster holding your body on an incline.