Creating a better birth experience with Jennifer Wolfe » Poses

Yoga for Pregnancy | Cat Pose & Cat Cow

Jennifer Wolfe — Fri, 04 Dec 2009 04:31:27 +0000

Best Prenatal Yoga pose for moving baby into a favorable position for birth. Cat/Cow Pose

Benefits of the Cat Pose & Cat Cow

One of the best poses for moving baby into a favorable position for birth or keeping baby in a favorable position
Releases back tension
Increases spine flexibility and strength
One of the best poses to do daily!

How to do the Cat Pose & Cat Cow

Start on your hands and knees making sure your hands are directly under your shoulders and your knees are directly under your hips.
As you inhale look up between your eyebrows raising your head gently.
As you exhale round your back bringing the chin towards your chest.
Press your hands into the floor and push the center of your back up to the ceiling exaggerating the roundness of your back.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

The most important thing about any prenatal exercise is that you listen to your body and only do the poses that feel good! You should never have any pain or discomfort while doing any of the following poses so move into them slowly and pay attention to how they feel, if they don’t feel good, don’t do them.

Yoga for Pregnancy | Pigeon Pose

Jennifer Wolfe — Wed, 25 Nov 2009 22:49:45 +0000

Great pose for sciatica!!! Yoga for Pregnancy | Pigeon Pose

Benefits of the Pigeon Pose

One of the best poses for sciatica.
Hip opening
Releases tension in lower back and buttocks
Stretches groin and psoas muscles

How to do the Pigeon Pose

Start on your hands and knees.
Gently slide the right knee forward between the hands and rest on your right hip.
Straighten your left leg behind you.
Bring your right foot towards your left hip then square both hips to the ground so that the top of your back foot and thigh are centered on the ground (all 5 toenails should be on the floor.)
If you are uncomfortable, place a pillow under your right hip.
Adjust your right foot so that it is in front of your belly for a deeper stretch or behind your belly for a less intense stretch. If you are comfortable there, you can rest on your elbows.
Stay here 5 to 10 breaths then switch sides.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

Yoga for Pregnancy | Tree Pose

Jennifer Wolfe — Wed, 25 Nov 2009 19:46:16 +0000

Yoga for Pregnancy | Tree Pose

Benefits of the Tree Pose

The tree pose is a balancing pose which is an excellent way for pregnant women to stay balanced in an ever changing body.

arms up above the head help with heartburn
helps women find their center of gravity so they feel less clumsy
improved posture
alleviate back pain

How to do the Tree Pose

Start with both feet on the ground and shift your weight back and forth until you feel your weight evenly distributed between the front and back of your feet so that all 4 corners of your feet have equal weight.

Shift your weight to one foot and imagine that foot is rooted into the ground from each of the four corners of your foot.

When you feel rooted lift one foot to your ankle and balance.

If you are comfort- able there, bring the foot higher on your leg, eventually to your inner thigh.

Bring the hands into prayer position and hold for 5 breaths.

If you want to move further you can raise your arms over your head in prayer.

Repeat on other leg.

This post is part of a series of posts outlining the benefits, and instructions for Prenatal Yoga Poses. To see the entire series, click the following link: Prenatal Yoga Poses

Yoga for Pregnancy

Jennifer Wolfe — Wed, 25 Nov 2009 19:12:48 +0000

Yoga for Pregnancy

Congratulations on your pregnancy!

Being pregnant is an amazing time in your life and doing yoga while pregnant can help you feel strong, healthy, and empowered as you move into the transformational experience of becoming a mother. Yoga can assist you in reducing common pregnancy aches and pains and help you build strength and stamina to prepare you for the challenges of childbirth.

The following posts contain various yoga poses which are a great foundation for your yoga practice. Each pose has a description of how to get into it and the benefits of the pose. Do the ones that feel good daily and build yourself up to a regular yoga practice!

Click the following link to see these poses: Prenatal Yoga Poses

Enjoy your pregnancy!
Namaste, Jennifer Wolfe