The Expectant Yogi

Yoga has a lot of benefits for expectant mothers. But what if you have never done yoga before? Read my article "The Expectant Yogi" to find out the benefits that yoga has for both veteran and newbie yogis.

Yoga Pose of the Week-Pigeon

There is another pose that I would suggest doing every day during your pregnancy. (Actually I would suggest doing this pose every day for ever.) It is a wonderful pose for opening the hips. It also helps to alleviate or prevent those nasty sciatica pains.

To get into the pose:
1) Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time bring your right shin across your body on the floor. The outside of your right shin will now rest on the floor.

2) Slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock towards the floor. Place a blanket or pillow under the right buttock to stabilize the hips and keep them even. Push the left hip forward and the right hip back.

3) Walk your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward.

4) To go deeper or to increase the stretch in the hips, you can walk your hands forward to extend the arms and rest your head on the mat or cross the arms to rest the your head on your forearms.

5) Hold the pose for as long as you feel comfortable, then switch sides.

Yoga Pose of the Week-Malasana

We all know that it is very beneficial for mothers to practice yoga during pregnancy. If you only had time to do one pose every day, you should do Malasana or Garland Pose. This wonderful, yet challenging pose helps to open the hips while strengthening the legs. This is also a good way to pick things up from the floor or reach lower cabinets after a C-Section.

To get into the pose:
1) Stand with your feet about mat width apart with the toes turned out.

2) Lower into a squat. Make sure that your heels stay in contact with the floor. If that is not possible, place a blanket or folded mat under the heels.

3) Try to maintain a straight spine by rolling the shoulders back.

4) To go deeper or to increase the stretch in the hips, push your arms against your thighs while pushing your thighs back against your arms.

5) Hold the pose for as long as you feel comfortable, working up to one minute.

6) To release, inhale and straighten the legs.

Zen Mama Classes Starting

New Zen Mama Pre-Natal Yoga Classes will be starting in March in Bethesda!

For more information go to http://www.fitindc.com/zen_mama.php

If you would like to start a class in your neighborhood, please email us at info@fitindc.com.