This week I thought I’d share a short Pregnancy Yoga sequence with you. Once again there is an mp3 of the sequence as well as a pdf overview, both of which you can download below. If you would like to learn more about Pregnancy Yoga, take a look here.
Disclaimer: Pregnancy Yoga is suitable after the 14th week of pregnancy right up to due date (and beyond!!). However do get the all clear to practice yoga from your doctor or midwife before you start.
To open the heart, open the back of the legs and release the lower back – what more do you want on a cold snowy December morning?
Take a few moments in child’s pose, being aware of the spine and the movement of breath in the back ribs.
Come into Downward Facing Dog (play around with Monday’s variation if you so desire) have the knees slightly bent at first to work into the hamstrings slowly. You could try bending and straightening alternate legs as though walking on the spot if that feels good, just don’t force the heels down to the mat until the backs of the legs are ready.
Take 5 breaths in the full pose and then step the right leg between the hands and bring the left knee to the floor, untucking the left toes. Lift the torso up and, keeping the back of the neck long open the arms out at shoulder height, palms facing forward to expand the heart centre. Take 5 long deep breaths.
Place the hands either side of the right foot, tuck the left toes under and straighten both legs into Parsvottanasana. If, like me, you have tight hamstrings, it’s OK to bend the front knee slightly. Draw the back heel down to the mat, turning the foot out slightly. Feel the stretch through the legs and lower back. Take 5 breaths and step back into Downward Dog.
Repeat to the other side and then finish up in child’s pose again.
Stay warm!
~~~~
And now for some Christmassy blanks from Lauren.
1. Giving is really hard. I never know what anyone wants. Himself + I aren’t bothering this year – after all there was that big trip to London a couple of weekends ago and another little trip Down Under next year. I think they are presents enough don’t you?
2. Receiving is lovely of course! But anyone who knows me knows that Christmas for me isn’t about giving and receiving, it’s all about the eats!
3. The best gift I ever received was a silver cornelian ring from my nan when I was about 9 or 10. It was my first “real” piece of grown up jewelry. I still have it. That and this unbelievably rare book that my dad found for me. It was one year when we were in Australia for Christmas and he brought it all the way out for me! 
4. The best gift I ever gave was….honestly I have no idea. Himself seemed to really like the framed vinyl of This is a Call a few years ago. I’m pretty rubbish at giving presents.
5. Something intangible that I wish I could receive is better health, for sure.
6. Something intangible that I wish I could give is the belief in our own inner beauty. Imagine how awesome the world would be if we all just knew.
7. The one gift I always wanted as a child, but never got was….nothing springs to mind to be honest. I’ve lived a charmed life I guess.
So after a morning spent massaging and thinking about rotator cuffs and scapulas and using the right muscles in the upper body, which all ultimately leads to opening the heart centre, I give you a warming, relaxing heart opening practice (as performed beautifully by my yoga students last night who did not need to be bribed to class with vegan gingerbread….oh no).
Lie on your side, knees bent, arms at right angles to the body, palms together, hips, knees and shoulders all stacked on top of each other, block or cushion under the head. Take a moment to think about the shape your body is making. Deep breaths!
Breathe in and raise the arm up to the ceiling, following the fingers with your eyes.
Breathe out and let the arm come onto the floor behind you.
Now, don’t just flop the arm down mindlessly! The trick here is to keep the knees and hips exactly as they are. As soon as the knees move, you’ve gone too far. This might mean that the arm doesn’t come all the way to the floor (mine doesn’t) and that’s OK! Enjoy the stretch. Inhale the arm back up to the ceiling and exhale the palms together again.
Repeat three times on each side and finish by lying over a bolster or rolled up blanket to open the heart centre even more.
Feel the love people, it’s nearly the holidays!
~~~~
And some customery blanks, courtesy of Lauren.
1. I wish…. ah now, there’s a question. One has to be very careful with wishing I find, because sometimes they just might come true. The trick is always in the wording….
2. Yesterday I.… cleaned my house, and taught my last Thursday night yoga class of the year.
3. Today I will.… see one more client, cook fajitas and catch up on all the TV on my Virgin+ box.
4. Tomorrow I will.…go to the last but one day of massage school, see my mum (it’s her birthday today – happy birthday Ma Yogini), and watch the X Factor final, because I am hopelessly addicted.
5. Maybe….is the name of a friend’s cat, because they didn’t know if it was a boy or a girl.
6. Someday…there are a lot of things I could finish this sentence with, all the hopes and dreams and plans Himself and I have. But it would be tempting fate to share them, readers. So suffice to say that someday we will all grow old.
7. I love…me. Because I have to tell myself that everyday!
Paul Robinson in Neighbours has a mug that says I Love Me on it. I want one too!
