I wrote this book to share the knowledge that I have gained from over a decade of teaching yoga to pregnant women and new mothers and from my own experience as a mother of two. I have seen first hand the positive benefits of yoga practice for pregnancy, for the birthing process and for postnatal recovery, and I am fortunate to have gained so much knowledge from thousands of women about what has worked for them and their babies. I am happy to be able to share this wisdom with you and I hope that you will find this book informative, inspirational and something to treasure.
The step-by-step yoga exercises, visualizations and meditations you will find in this book are all ones that I teach in my classes and are methods that can help in all stages of a woman’s transition to motherhood. I am delighted to make these available to everyone through this book.
In our busy society, trying to juggle the demands of a job with those of parenthood can be challenging and time-consuming. The yoga exercises I offer are designed to fit into your daily schedule, to do whenever you can find the time. They are suitable for complete beginners as well as for those who have practised yoga for years.
My style of pregnancy yoga mixes strengthening, dynamic postures with restorative and relaxing ones. I believe that both are important during pregnancy when your energy levels fluctuate from day to day. You can dip into the book and choose the exercises that you feel you need at any given time. Some days – often in the early stages of your pregnancy and just before the birth – you may want to practise a more gentle form of yoga, to give you more energy. On other days, you might feel strong and want to be more active and for these occasions you can select exercises that build strength and stamina. These will improve your fitness levels and help prepare you for labour.
I am often asked how regularly someone should practise yoga and for how long. I usually say practise every day if you can find time, but it is fine if you can only manage a few sessions, or even just one, a week. You will probably find that you feel so revitalized after doing these exercises that you want to do yoga more regularly and for longer. One of the benefits of this book is that you can choose the length of each session. Some days you might get just 10 minutes’ practice; on others you might enjoy a full hour and a half. However long you spend, it is a good idea to set aside some time that you know will be just for your yoga.
The ideal practice is a balanced one. Start gently, progressing to stronger postures, and finish with more gentle exercises, including breathing techniques, affirmations, meditation and visualizations. These more creative and insightful routines nourish a vital part of your subconscious and will give you confidence and a more complete experience of this awe-inspiring time.
Tune in to how you feel as you do the exercises in this book. Do them with self-acceptance – without judgment. Enjoy the freedom that you are creating in your mind – the feeling of letting go and of deepening the connection to your baby and yourself.
During yoga we generally breathe through the nose with the mouth closed, unless otherwise stated. Yoga is not about achieving a perfect posture – it is more important to feel than to think through the poses. One of the reasons yoga is so beneficial during pregnancy is that it gets us out of our heads and into our bodies, which helps to bring us into a state that is helpful for labour. When we are able to switch off the thinking part of the brain we allow ourselves to be guided by the wisdom within us. Remember, there is no such thing as the perfect birth – anything can happen, no matter how prepared you are. Accept whatever turn your birth takes, staying open-minded.
The physical exercises in this book are suitable to practise after your 12–14 weeks’ scan, assuming you have been given the all-clear from your doctor. Most doctors now recognize that practising yoga and meditation during pregnancy can improve the birthing process, reduce the likelihood of developing backache, hip pain, prolapsed organs, pelvic floor issues and postnatal depression, and improve your general well-being. However, you can use the breathing techniques, visualizations and relaxation poses in this book at any time during your pregnancy.
If you are suffering from a particular condition or have any concerns about your ability to do the exercises in this book, you must check with your doctor that yoga is suitable for you. Always make sure that an exercise is right for you by reading the instructions carefully. In general, listen to your body and if something doesn’t feel right or if you feel dizzy, nauseous or experience unusual symptoms or pain, stop the exercise immediately and consult your doctor.
While you do the physical postures wear loose, comfortable clothing. It is preferable to have bare feet. Ideally, start your practice on an empty stomach or after a light snack, such as fruit or some juice. Use a non-slip yoga mat and, if you will be leaning on furniture, make sure it is secure. If sitting cross-legged is uncomfortable for you, try placing a cushion under each knee for support (see below, left) or sit with your legs straight ahead on the floor or kneel. If kneeling is uncomfortable, use a cushion support between your calves and pelvis (see below, right).
I would advise you to read the affirmations, visualizations and meditations in a relaxed state (practising a breathing exercise beforehand can help you get into the right zone), closing your eyes and sitting tall comfortably on a cushion on the floor or on a chair. You can either read the words (out loud or silently) or you can record
I wrote this book to share the knowledge that I have gained from over a decade of teaching yoga to pregnant women and new mothers and from my own experience as a mother of two. I have seen first hand the positive benefits of yoga practice for pregnancy, for the birthing process and for postnatal recovery, and I am fortunate to have gained so much knowledge from thousands of women about what has worked for them and their babies. I am happy to be able to share this wisdom with you and I hope that you will find this book informative, inspirational and something to treasure.
The step-by-step yoga exercises, visualizations and meditations you will find in this book are all ones that I teach in my classes and are methods that can help in all stages of a woman’s transition to motherhood. I am delighted to make these available to everyone through this book.
In our busy society, trying to juggle the demands of a job with those of parenthood can be challenging and time-consuming. The yoga exercises I offer are designed to fit into your daily schedule, to do whenever you can find the time. They are suitable for complete beginners as well as for those who have practised yoga for years.
My style of pregnancy yoga mixes strengthening, dynamic postures with restorative and relaxing ones. I believe that both are important during pregnancy when your energy levels fluctuate from day to day. You can dip into the book and choose the exercises that you feel you need at any given time. Some days – often in the early stages of your pregnancy and just before the birth – you may want to practise a more gentle form of yoga, to give you more energy. On other days, you might feel strong and want to be more active and for these occasions you can select exercises that build strength and stamina. These will improve your fitness levels and help prepare you for labour.
I am often asked how regularly someone should practise yoga and for how long. I usually say practise every day if you can find time, but it is fine if you can only manage a few sessions, or even just one, a week. You will probably find that