Heavy legs, sciatica, insomnia, stress ... pregnancy is often accompanied by a procession of small sores that you can relieve with prenatal yoga posture. No need to have practiced yoga before, you just need to wait until you reach your 2nd trimester of pregnancy.
1st yoga posture: to relax
- To relax and move away from stress, breathing is essential. But life and its little worries often tend to put us in apnea. With yoga, you will be able to pay close attention to your breathing.
- Remember to breathe while still breathing through your nose. For expiration, you have the choice: by the nose or by the mouth. This posture will allow you to take seven times more oxygen than usual, it will have the immediate effect of soothing your nervous system and lengthen your breath. It will also be very helpful to help you relax your hips and open your ribcage to make room for your diaphragm to move more easily. It's an excellent relaxation pose!
You need a carpet, a rolled blanket and two cushions.
In practice :
- 1) Sitting cross-legged, gently drop your back on the rolled blanket.
- 2) Arms along the body, your palms turned to the sky. Join the soles of your feet, as if you were a frog, and place a cushion under each knee. Your hips, shoulders and diaphragm relax completely. You have room to breathe.
- 3) Inhale into the bottom of the belly that inflates like a balloon and empty all the air while exhaling. Repeat three times.
- 4) Then move the breathing to the chest. Inhale, your chest lifts and descends when exhale while emptying the air. When you have done it three times, move the breath towards the clavicles.
- 5) Inhale, the clavicles rise, exhale the clavicles down. Repeat three times before putting on the three breaths: belly, chest and collarbones. To do three times! Then you can stay in the pose by breathing normally as long as you want.
- 6) To leave this position, bring your knees close and roll on your side so you will not hurt your back. Stay in the fetal position for a few breaths. To get up, help yourself with your arms and hands by pushing on the floor to get back into a sitting position.
Find the posture in video below
Next page: working your perineum
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