Yoga – All fours sequence (with and without a birth ball)

Jenie

PREGNANCY YOGA WITH A BIRTH BALL

From all fours (with padding/blanket under knees for support), knees about hips width apart, hands about shoulder width, slightly ahead of the shoulders with fingers spread wide, palms broad. If wrists are aching try placing hands a little further forward or with  fingers turned out so thumbs are parallel.

CATS BREATH

PLEASE ENSURE THAT THE LOWER BACK CURVE DOES NOT DIP DOWN FURTHER THAN IN A NORMAL STANDING POSTURE. Traditional yoga practice of this pose places a deep inward curve in the lumbar spine, but this is not advisable during pregnancy as it can exacerbate the tendency towards lower back pain

  • Inhaling, with back in neutral
  • Exhaling, slowly and gently lower chin to chest, hug baby up towards your spine and tuck tail under to round the entire length of spine, creating space
  • Follow the natural rhythm of breath and alternate slowly and smoothly between these 2 positions, flat/neutral back on inhale and round back on exhale
  • Feel as though the movement is a reflection of your breathing, smooth, slow and soft
  • Begin with 5 rounds increasing as familiarity and comfort grows

ALL FOURS WITH BALL

  • Rest the chest against the ball with elbows bent, head turned to a side so that neck is comfortable (alternate head turn when necessary so that neck remains comfortable)
  • This can be used simply as a supported resting place, to take the weight out of your arms and wrists, to let baby relax in the hammock of the belly, you can also watch TV like this!
  • Or explore slow, gentle movements from here, soft rocking side to side, tail swishing, slow circles, whatever feels good!

THE FOLLOWING PRACTICE IS TO BE AVOIDED IF YOU HAVE PELVIC GIRDLE PAIN UNLESS YOU ARE USING IT TO ‘ROTATE TO DILATE’ IN LABOUR OR AS A BIRTHING POSITION

HALF SQUAT CIRCLES – can be done from all fours with or without ball

  • From cat step or help left foot forward to outside of left hand, left foot and knee pointing in the same direction
  • Adjust the position of right foot until pelvic floor feels comfortably open 
  • Inhale, shifting weight slowly forward 
  • Exhale, sink weight backwards, maybe lifting the toes to gently stretch back of leg
  • Stay with this or try circling, shifting the weight forwards and circling left, backwards and circle right
  • Circle, slowly and smoothly for several rounds then change direction
  • Return to all fours and repeat on other side