Yoga for Pregnancy: Ninety-Two Safe, Gentle Stretches Appropriate for Pregnant Women & New Mothers
144
Yoga for Pregnancy: Ninety-Two Safe, Gentle Stretches Appropriate for Pregnant Women & New Mothers
144eBook
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Overview
Sandra Jordan offers yoga as a way of developing self-reliance and calmness of mind during pregancy. Practicing yoga poses with quiet mindfulness developmes a strong, supple body and the ability to breathe deeply and relax completely. Yoga for Pregnancy provides ninety-two lyngar poses carefully chosen for their safety and effectiveness during and after pregnancy. Each pose is explained concisely, illustrated with a photograph, and clearly marked with a code that tells which postures are advised for each trimester. This is a supportive guide to safe, gentle stretches that can help pregnancy women adjust to the phsycial and mental demands of labor birth, and motherhood.
Product Details
| ISBN-13: | 9781429965040 |
|---|---|
| Publisher: | St. Martin's Publishing Group |
| Publication date: | 10/15/1988 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 144 |
| File size: | 3 MB |
About the Author
Sandra Jordan, mother of two boys, has taught prenatal yoga classes in Honolulu Hawaii, since 1980. She is a Certified Intermediate Iyengar Yoga Teacher and has traveled twice to India to study with Mr. B.K.S. Iyengar and Geeta Iynegar. She is the author of Yoga with a Partner.
Sandra Jordan, mother of two boys, has taught prenatal yoga classes in Honolulu Hawaii, since 1980. She is a Certified Intermediate Iyengar Yoga Teacher and has traveled twice to India to study with Mr. B.K.S. Iyengar and Geeta Iynegar. She is the author of Yoga with a Partner.
Read an Excerpt
Yoga for Pregnancy
Ninety-Two Safe, Gentle Stretches Appropriate for Pregnant Women & New Mothers
By Sandra Jordan
St. Martin's Press
Copyright © 1987 Sandra JordanAll rights reserved.
ISBN: 978-1-4299-6504-0
CHAPTER 1
THE PELVIC TILTING POSES
The proper positioning of the pelvis is the key to correct posture. The placement of the pelvis determines the curves of the spine. When the pelvis is correctly placed, the supporting structures above it will move into balance. All in all it is an awareness of good posture which will bring the whole body into alignment.
A normal back has four curves. They form an S shape. The lower back and neck are concave curves - they curve inward toward the front of the body. The tailbone area and the upper back are convex curves - they curve outward away from the back of the body.
The normal curves of the back insure proper spacing between the vertebrae of the back. Nerves branch out from the spinal cord and exit between the vertebrae. If the curves become excessive or flattened, compression of the nerves which pass between the vertebrae may result.
Pregnancy tends to cause compression in the lower back. This compression is due to the weight of the growing uterus and the subsequent lack of abdominal muscle control. As a result, correct posture is distorted. This creates an excessive lower back curve. Reclining pelvic tilting poses will help alleviate this compression. The accompanying lower back pain will be relieved by lengthening the lower back muscles.
Pelvic tilting on hands and knees (Cat Stretch p. 4) may also relieve back pain and sciatica. The emphasis is on working the abdominal muscles against gravity. This hands and knees position may also be used in labor to relieve backache.
Hints And Cautions
Pelvic tilting poses may be performed during all three trimesters of pregnancy. However back-lying pelvic tilts should be limited to the first trimester.
After the fourth or fifth month a pregnant woman lying on her back may become uncomfortable, dizzy, or even nauseous. This is due to the weight of the uterus pressing down on a vein called the vena cava. The vena cava brings blood back to the heart from the legs and pelvis. When it is compressed, blood volume to the heart decreases, blood pressure drops, and blood flow to the mother's brain and the placenta is lessened. This causes temporary oxygen deprivation to mother and child. If this should happen, the mother would become light-headed. To stop the dizziness, she would need to roll onto her side and sit up.
The vena cava syndrome is most pronounced in the last trimester of pregnancy. Therefore, all back-lying poses are to be discontinued after the fifth month.
It is important to prevent straining the abdominal muscles during pregnancy. They are already being overstretched by the growing uterus. To avoid overworking these muscles when sitting up, roll onto one side, and use your hands to push yourself up to a sitting position.
Basic Standing Posture
[] Stand erect with feet slightly apart and outer edges of feet parallel to each other. Distribute weight of body evenly over arches of feet.
[] Completely straighten legs by tightening front thigh muscles.
[] To create horizontal alignment of pelvis, lift up front hipbones and move tailbone down toward floor.
[] Lift breastbone up and slightly forward. Drop shoulders and relax arms. Lengthen back of neck and look directly forward. Ankles, hips, shoulders, and ears should be in line. Adjust standing position as pregnancy progresses.
[] Standing correctly improves posture and relieves lower back strain by balancing muscles and aligning vertebrae.
Reclining Pelvic Tilt
[] Lie on back on mat. Bend knees and place feet flat on mat. Feet are apart, parallel, and a comfortable distance from buttocks. Knees may relax inward until they touch. Extend arms at sides with palms facing upward.
[] Breathe in, lift chest, and allow lower back to arch and lift slightly off floor.
[] Breathe out, press feet firmly, and flatten lower back to floor. Tighten buttock muscles and let tailbone lift slightly off of floor.
[] Repeat pelvic tilt 5 to 10 times. Inhale and release lower back, exhale and press lower back to lengthen spinal muscles. When finished roll onto one side and sit up.
[] This pose relieves tension in lower back muscles.
Bridge Pose
[] Lie on back, bend knees, and place feet flat on mat. Feet are apart, parallel, and a comfortable distance from buttocks. With palms down, stretch arms alongside body.
[] Exhale, press lower back firmly to floor. Inhale and tighten buttocks. On next exhalation, press down with arms and feet, lift hips off floor, and raise tailbone upward. Lengthen lower back while lifting. Breathe normally and hold. Roll down and relax.
[] Repeat 2 or 3 times. Curl tailbone off floor first, lift pelvis higher than abdomen, and squeeze knees together. Release, gently lowering upper back to floor first. Roll onto one side and push up to a sitting position.
[] This pose relieves lower back pain by strengthening abdominal and buttock muscles.
Cat Stretch
[] Kneel on floor. Position knees directly under hips and a few inches apart. Place hands in line with shoulders, fingers facing forward. Look straight ahead.
[] While inhaling, look up, lift buttocks, and descend lower back slightly.
[] While exhaling, look down, tuck buttocks under, lift back, and allow upper back to round upward.
[] Repeat 5 times. Inhale and release back downward. Exhale and lift back upward. Keep arms straight. Release, sit back on heels, widen legs, stretch spine forward between legs, and rest forehead on floor.
[] This pose releases lower back tension, and is excellent during back labor.
Cat Stretch With Leg Lift
[] Kneel on floor. Position knees directly under hips and a few inches apart. Place hands in line with shoulders, fingers facing forward.
[] While inhaling, look up, lift buttocks, tilt top of front pelvis downward, and allow lower back to descend slightly. While exhaling, look down, tuck buttocks under, lift back, and allow upper back to round upward.
[] Return to neutral position on hands and knees. Look forward and maintain natural spinal curves.
[] Extend left leg on floor, turn toes under to stretch calf muscles. Lift leg off floor, hold, and alternately point and flex foot. Lower leg and repeat with right leg.
[] This pose strengthens back, buttock, hamstring, calf and shin muscles.
Lower Back Stretch To Wall
[] Stand with back to wall and position feet a few inches from wall. Separate feet, bend knees slightly, and rest hands on thighs. Feet are parallel to each other and knees face straight ahead.
[] Inhale and lengthen spine. Exhale, tuck tailbone under, and flatten lower back to wall. Breathe normally and maintain stretch of lower back against wall.
[] Use this resting pose frequently when back is tired. Hands may rest on wall, or interlock underneath abdomen, for support in last trimester. To strengthen thigh muscles, bend knees, lower buttocks until thighs are almost parallel to floor, and press lower back to wall.
[] To release, straighten legs, and stand in upright position.
[] This pose relieves lower back fatigue and strengthens legs.
CHAPTER 2THE SHOULDER STRETCHING AND CHEST OPENING POSES
Supple shoulders and a movable rib cage make free breathing in the chest possible. Tight chest, neck, and shoulder muscles create tension. Stretching may temporarily relieve this tightness. However, chronic shoulder tightness during pregnancy may be due to incorrect posture or not enough exercise. Poor posture may be corrected by strengthening weak upper back muscles, loosening stiff shoulders, and expanding the chest.
In poor posture the chest collapses, the shoulders round forward, and the upper back hunches over. These actions restrict the movement of the rib cage. As the pregnancy progresses, the space available for breathing becomes less and less. To breathe deeply, it is essential to allow the rib cage to expand.
The following shoulder stretches and chest opening poses will help correct faulty posture by strengthening the muscles which pull the shoulder blades down and together, and stretching the muscles of the rib cage. As the chest expands, the lungs gain freedom, and breathing deepens.
After the baby is born, these poses will help relieve shoulder tension caused by nursing and carrying the baby.
Hints And Cautions
When doing shoulder stretches, be careful not to sway the lower back too much. Concentrate on lengthening the back.
If there is pain, weakness, or numbness in the wrists in the Downward Dog poses, you may have carpal tunnel syndrome. In this condition hormonal changes or weight gain cause fluid to accumulate in the wrists. This creates pressure on the median nerve in the wrist. Avoid poses which place downward pressure on the palms. This condition usually disappears after childbirth.
Shoulder Stretch With Chair
[] Place back of chair to wall. Kneel on mat or pillows. Separate knees a comfortable distance apart.
[] Place elbows securely on chair seat and no farther apart than shoulder width. Lift forearms toward ceiling and press palms together. Allow neck to relax. If comfortable, head may drop between arms toward floor.
[] Breathe normally. Relax shoulders and back. Tilt pelvis slightly and lift buttocks toward ceiling. With each exhalation descend chest and shoulders toward floor.
[] To release, lower hands onto chair, push back, sit on heels, and relax arms alongside body.
[] This pose stretches shoulders. Rest elbows on edge of bed during labor. This pose relieves pain of back labor.
Forearms On Wall Shoulder Stretch
[] Interlock fingers, place forearms high up on wall, and walk feet back until legs are directly under hips.
[] Place feet parallel to each other, tighten front thigh muscles, and release head between arms. Forehead may rest lightly on wall.
[] Inhale and press forearms to wall. Exhale and descend shoulders and upper back toward floor. To increase stretch of shoulders, keep forearms at same height on wall and move thighs backward.
[] When shoulders feel stretched, push away from wall, lower arms to sides, and rest in upright position.
[] This pose removes tightness and fatigue in upper back and shoulders.
Shoulder Stretch On Counter
[] Place elbows securely on edge of counter or table. Position elbows no farther apart than width of shoulders.
[] Walk feet back until legs are directly under hips and spine is parallel to floor. Press palms together and allow head to relax between arms.
[] Inhale, tighten front thigh muscles, and lift buttock bones toward ceiling. Exhale and descend shoulders and spine toward floor. Continue to soften shoulder joints with each successive breath.
[] To release, lower hands on counter, push back, stand upright, lower arms to sides, and rest.
[] This posture stretches shoulders and lower back. It relieves abdominal pressure due to weight of uterus.
Shoulder Stretch Kneeling To Wall
[] Face wall, kneel 12 to 18 inches away from wall, bring feet together, and lower buttocks toward floor. Widen legs a comfortable distance apart and sit on heels.
[] Stretch arms straight up wall. Place palms on wall, relax head between arms, and rest forehead on wall.
[] To open shoulder area, reach up with straight arms while stretching upper body forward toward wall. Move tailbone downward to lessen curve in lower back. Let go of tightness in shoulders with each exhalation.
[] To release, push away from wall, bring knees together, sit on heels, and relax arms to sides.
[] This posture relieves shoulder stiffness, reduces upper back roundness, and opens rib cage.
Seated Shoulder Stretch
[] Place front edge of chair seat 1 to 2 feet from wall. Sit on front half of chair with knees a comfortable distance apart. Turn feet out slightly.
[] Extend arms straight up wall. Press buttocks firmly into chair, and allow forehead to rest on wall.
[] Inhale and reach upward, exhale and stretch forward. To increase shoulder stretch, keep arms straight while stretching chest forward toward wall.
[] Push away from wall, lean back in chair, relax arms at sides, and breathe normally.
[] This pose stretches tight shoulders and opens chest. This passive posture is ideal during the third trimester of pregnancy.
Standing Shoulder Stretch To Wall
[] Stretch arms straight up wall. Place palms flat on wall and walk feet back until legs are directly under hips. Position feet parallel to each other.
[] To increase stretch in backs of legs, straighten legs and tighten front thigh muscles. Rest forehead on wall.
[] Inhale and extend arms up wall. Exhale and stretch chest forward. To increase shoulder stretch, maintain height of palms on wall and move thighs backward. Breathe normally and relax shoulders and upper back.
[] Release pose, stand upright, and relax arms to sides.
[] This pose relieves stiffness in shoulders, upper back, and legs caused by sitting for a long time.
Right Angle Pose To Wall
[] Extend arms straight out from shoulders and place palms on wall. Walk feet back until arms and back are parallel to floor, and legs are directly under hips. Position feet parallel to each other, and stretch toes.
[] To lengthen lower back, tighten front thigh muscles, push wall firmly, and extend hips away from wall. Keep head in line with arms, and fully stretch shoulders.
[] Breathe naturally, lengthening torso with each exhalation. Hold pose until back feels stretched.
[] Release arms, stand upright, and relax arms to sides.
[] This posture relieves lower back tension. This pose is beneficial in the third trimester when heaviness of uterus causes lower back muscles to contract.
Downward Dog Pose With Chair
[] Push chair securely to wall. Grasp edges of chair seat firmly, or hook thumbs around front edge of seat and place palms on top of chair seat.
[] Straighten arms and walk feet well back. Position parallel feet 8-12 inches apart. Tighten front thigh muscles, completely straighten legs, and lift buttock bones toward ceiling.
[] Inhale and push down on chair seat to stretch arms and shoulders. Exhale and lengthen entire back away from hands. Breathe normally and descend head and chest.
[] When back is extended, release, and stand upright.
[] This pose relieves lower back tension, strengthens arms and back, and stretches hamstring and calf muscles.
Downward Dog Pose
[] Kneel 3 to 3 1/2 feet in front of wall. Widen knees, sit back on heels, and extend arms toward wall. Place palms on floor and wedge thumbs and index fingers to wall.
[] Come onto hands and knees. Keep weight on hands, turn toes under, and lift hips and knees off floor. Place parallel feet 8-12 inches apart, tighten front thigh muscles, straighten legs, and lift buttock bones.
[] Inhale and stretch arms. Exhale, lengthen entire spine upwards, and press heels toward floor. A pillow may be placed under head for support and relaxation.
[] To release, bend knees, sit back on heels, and rest.
[] This posture strengthens arms and back, stretches hamstring and calf muscles, and relieves fatigue.
Chest And Shoulder Stretch With Chair
[] Place chair to wall and pad seat with pillow. Sit on blanket or pillow, extend arms behind back, rest arms on chair seat, and interlock fingers.
[] If pose is difficult, raise buttocks with additional pillows, separate hands, and hold sides of chair seat. Widen feet slightly, straighten legs, and tighten front thigh muscles.
[] Inhale, press backs of legs and buttocks to floor. Exhale, lift chest, and roll shoulders back. Breathe normally.
[] To release, remove arms from chair seat, sit in a comfortable sitting position, and relax arms to sides.
[] The posture stretches muscles of chest and shoulders, and helps relieve upper back roundness.
(Continues...)
Excerpted from Yoga for Pregnancy by Sandra Jordan. Copyright © 1987 Sandra Jordan. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
Title Page,Acknowledgments,
Foreword,
Introduction,
Chapter 1 - THE PELVIC TILTING POSES,
Chapter 2 - THE SHOULDER STRETCHING AND CHEST OPENING POSES,
Chapter 3 - THE STANDING POSES,
Chapter 4 - THE FRONT HIP AND THIGH STRETCHING POSES,
Chapter 5 - THE SQUATTING AND HIP STRETCHING POSES,
Chapter 6 - THE HAMSTRING, CALF, & INNER THIGH STRETCHING POSES,
Chapter 7 - THE TWISTING POSES,
Chapter 8 - THE BREATHNG AWARENESS AND RELAXATION POSES,
Chapter 9 - THE POSTNATAL POSES,
How To Organize A Program Of Yoga Poses,
How To Use This Book,
When To Begin Yoga During Pregnancy,
Recommended Reading,
Index,
Notes,
Copyright Page,