After a 2 months break, I was more than excited to start practicing yoga at 8 weeks of pregnancy. During the early stage of pregnancy I did around 20 minutes of yoga. After the first trimester, I started practicing 1/2 hour to 1 hour of yoga session at least 3 times a week. It certainly helped alleviate some of the pregnancy symptoms. I felt re-energized and strong after each practice.
Usually I wake up with a hungry belly. At times, I experience dizziness during the practice. So, I started eating some light snacks 1/2 hour before yoga. Mostly its fruits like banana and papaya. It helped to bring my blood sugar level up for a comfortable yoga session.
Yoga is a connection between mind, body and spirit. Being attuned to the body helps me to identify any pain or strain in my body. When practicing prenatal yoga, the key is to listen to the body. If I feel exhausted I’d go into child pose and take a short break there. Child pose is one of my favorite pose – it feels good to take a respite and be connected to the earth.
For Savasana (corpse pose) during second trimester onward, I’d lie on my side supported by pillows under my head and in between my legs. Its a time where I go into a deep relaxation state.
The following are the various poses I incorporate into my prenatal yoga practice:
Sun salutation (4 times)
- Mountain pose
- Extended mountain posse
- Forward fold
- Low lunge
- Plank pose
- Chaturanga
- Upward facing dog
- Downward facing dog
- Raised leg downward facing dog
- Warrior I
- Warrior II
- Triangle pose
- Wide-legged forward bend
- Side plank
- Fish pose
- Bridge
- Camel
Standing poses:
- Warrior III
- Eagle
- Tree
- Dancer’s pose
Squatting pose:
- Goddess pose
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