For Blooming Mum’s-to-be
Got a teeny yogini on the way?
It’s important to stay active during your pregnancy. Yoga is one of the best ways to prepare your body for the rigors and mysteries of labor, to relieve back pain and to create vitality, strength, flexibility and balance so you can maintain optimal body weight.
The class is safe and suitable for all stages of pregnancy as Lan lets you feel calm and rejuvenated, create an environment to nurture the nurturer and offers modifications throughout so you can customize the class based on your individual needs each day. You will be amazed at how great you can feel throughout every trimester!
Daily Exercises For Preggo Mommies
Daily balancing activities will help your womb and pelvis be more aligned for the baby. Balancing activities may make your childbirth easier. These activities can be done at any time, even before pregnancy.
1) Forward-Leaning Inversion
Why? This activity stretches the supporting ligaments in the lower uterine segment, such as the uterosacral and cervical ligaments. When you get upright again these ligaments relax. Repeating the stretch and relax many times helps release a possible spasm or asymmetry and allows the baby’s head to fit more symmetrically during labor. Please do the forward-leaning inversion with a helper for the first couple of times.
2) Walk Every Day
Why? Walking briskly with full motion stretches the psoas muscles. Long, supple psoas muscles give us better range of motion, emotional groundedness and flexibility, better fetal descent, better fetal positioning.
3) Jaw Release / Neck rolls
Follow your jaw release with some nice, slow, gentle neck rolls.
4) Open your shoulders
Lift your arms and make circles. Do a set of 5 in each direction.
5) Calf Stretch
This gives length to your hamstrings so your sacrum and buttocks muscles are more mobile when you need your pelvis to open for your baby during descent in labor.
Follow the Calf Stretch with Lunges.
7) NO KEGELS, Please do Squats instead!
Follow the Lunges with Squats. do 3 to 5 squats for 3 sets. Use the wall to support your back if you are beginning.
8) Psoas Release
Why? A tight psoas muscle pair keeps baby high. A long labor can relax the psoas, as may an epidural, but why not improve your body’s balance by relaxing your psoas in pregnancy.
9) Hip Openers
Why? Balances the pelvis and “opens” the hips, allowing easier descent of the baby in labor.
10) Pelvic Tilts
“Cat cow” and undulate that spine. Pelvic tilting works better with contractions to turn baby. Do in pregnancy to keep your sacrum flexible and your spine comfortable. Crawl around a while.
What else you can do
1)Prenatal yoga ( If not daily, then regularly 3-6 times a week )
3) Rest Smart
4) Hoola-hooping big circles on an exercise ball
5) Emotional resolutions: journaling, counseling, prayer, forgiveness…