Shelter-in-peace : A Prenatal Workout

Namaste to all my readers. Sending lots and lots of love and light to my yogi-mom readers especially in this challenging and unprecedented time of a global pandemic. I write this post as we all shelter-in-place and try our best to adjust to this ‘new normal’.

Since there are no more in-person classes being conducted I hope this post will help guide you in your prenatal workout, keeping you and baby healthy in body, mind and soul. It is of utmost importance to continue physical activity and some form of meditation as it keeps one grounded and calm.

Here are some easy poses that are safe to be practiced throughout your pregnancy. You can spend some time in the morning and evening to practice these poses as part of any other workout that you follow. You can also do them separately to give yourself time to center yourself and connect with your body and your baby.

• Please consult your healthcare provider before starting with any exercise plan.

• Listen to your body and do not push your physical limit while pregnant.

• Stay calm and allow yourself to get full benefit of your practice.

The clip gives a preview of the routine:

· Child’s pose: knees apart, leaving enough room for your belly, get ready for your practice

· Neck stretches: loosen up your neck and shoulder muscles

· Butterfly: great hip opener and to condition the inner thigh and pelvic muscles

· Wide butterfly with forward bend: stretching outer hips and thighs

· Forehead-to-knee pose: hamstring and side-stretch

· Open twist: gently de-stress the entire spine

· Cats and cows: spine and pelvic conditioning

· Modified cow-face pose: opening the side of chest/torso

· Modified extended side angle: lower body strengthening

· Easy goddess pose: improving balance and boosting lower body strength

· Squat: Hip opener (DO NOT PRACTICE IF BABY IS IN BREECH POSITION)

· Supported bridge: great for conditioning lower back and abdominal muscles

· Happy baby: gently rock to massage the spine and lower back

· Child’s pose (or Savasana): Relax for a few minutes to integrate the efforts of your practice

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Lokah Samastah Sukhino Bhavantu

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