Yoga for Moms

Thanks to Rachel Vaden for presenting her yoga in pregnancy, labor & beyond. Tuesday's meeting was fun and informative. We learned that yoga can help your body & mind in pregnancy, labor and postpartum. Here is the 10-15 minute yoga routine that Rachel presented for pregnancy & beyond.

-Mountain
-Rocking
-Standing cat-cow
-Forward fold
-Downward facing dog
-Come down onto all fours
-Spinal balance
-Hip circles
-Puppy or child's pose
-Hip circles/figure 8 both sides
-Squat and kegels
-Seated straddle split
-Ankle circles & flex & point
-Butterfly
-Head to knee
-Sacral stabilizing, interlacing fingers reach up both sides
-Gentle sacral twist
-Switch sides & repeat
-Cross-legged &/or side lying position, choose breathing technique and mantra* or meditation to practice at least 5 min. If sitting, place blanket under sit bones for hip & low back support if needed.

Namaste

*Helpful mantras:
-My body is stronger and more flexible than I ever thought possible
-I surrender to the wisdom of my body
-My baby feels calm, peace & serenity
-(breathing in)Trust in your body, (breathing out)Surrender to the experience