At the moment I'm too tired to get up that early and if I don't eat as soon as I get out of bed I feel terrible. My solution is to make an effort to do yoga in small bouts throughout my day; and this I can assure you will be necessary if you want to continue a consistent yoga practice after the baby is born, so it's not a bad thing to get used to the idea now.
When you are feeling pretty flat, I think the best thing is choose asana (poses) that are relaxing and make you feel good. Just listen to your body, it will tell you what it needs. If asana is out of the question at the moment try to include pranayama (breathing) exercises as they increase oxygen flow and can help when you are particularly nauseous or tired. Meditation can help to calm your mind and centre you if you are struggling to get through your day. Meditation also gives you a chance to connect with your baby in this early stage when you feel lost in nausea and exhaustion.
Here are a couple of my favorites to help you through these sometimes difficult few weeks.
-Extended Balasana (Child's pose)
Kneel on the floor with knees slightly apart. As you exhale lean forward bringing your head to the floor and extending you arms out straight above your head. Stay hear with your breath for a minute or more. If lowering your head to the floor makes you dizzy, try resting it on a block or bolster instead.
This pose can help with lower back pain and releasing tension between the shoulder blades; and gently stretches the hips, ankles, knees and spine. It also calms the mind and releases stress and anxiety.
-Reclined Baddha Konasna (butterfly)
As your belly becomes bigger it becomes more and more important to support the weight in supine positions so as not to put excess pressure on the Vena Cava. Uses bolsters or a bean bag and pillows to prop you up as you lie back and relax in this asana. Begin sitting with the soles of your feet together, letting your knees fall out to the side. For a more supported pose, place blocks or blankets under the knees. Slowly lie back using your hands to guide you and rest with you hands placed on the floor palms up. Stay in this pose breathing slowly for several minutes.
This pose gently opens the hips, which is great preparation for birth. It also counteracts the forward rounding of the spine and opens the chest and back. Baddha Konasana gently stimulates the digestive system which can become sluggish during pregnancy.
-Belly breathing
Sit comfortably on the floor or a chair. Place your hands on your belly and close your eyes. As you breathe in draw the breath down into your abdomen as you let your belly expand. As you exhale feel your belly gently contract as you completely empty your lungs. Keep your breath slow and deliberate and stay here for several breaths or several minutes.
Belly breathing makes the most efficient use of each breath by allowing the lungs to expand fully. It increases oxygen flow to you and your baby bringing you energy and relaxing your mind and body. It also allows carbon dioxide and toxins to be released efficiently as you exhale.
No comments:
Post a Comment