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V i n ya s a vinyasa This vinyasa sequence is perfect during belly button faces towards the floor, Jean Byrne is an Authorised pregnancy and also as a gentle vinyasa such as down dog, cat and child’s pose. Ashtanga Yoga teacher and runs sequence for general practice. The The focus during the sequence is on the The Yoga Space in Perth. She is sequence is designed using principles of breath, with each inhalation and passionate about the intersection of feminist theory, eastern philosophy optimal foetal positioning, in order to exhalation even. Moving in and out of and women's spirituality and is enable the baby in the womb to come child posture during the sequence co-editor of Yoga in the Modern into the best position for birth – which is enables one to connect with the breath World: Contemporary Perspectives (Routledge 2008). the baby’s spine facing towards the and enter into a deep state of relaxation mother’s belly button. This is achieved in this resting posture. Thanks to teacher trainee Noelette through all of the positions in which the Mitchell for demonstrating this sequence. one two Wide legged child’s pose Half downward dog pose Toes together and knees as wide as your mat. The arms Inhale coming up out of Child pose, take the hips above the lengthen away from the sacrum and the sacrum broadens and knees and sink the chest opening through the armpits. sinks towards the heels. Leave lots of room for your belly if Pay attention to the arching of the back. Focus on opening pregnant and if necessary rest your elbows on a bolster. If through the shoulders and armpits, maintaining some integrity your lower back is arched, draw the lower ribs in slightly and in the spine with the lower ribs drawing in towards the spine. sink the tailbone. Inhale lift the pelvic floor (moola bandha), This posture can replace Downward dog pose in the exhale release, repeat this and hold here for 2-4 minutes. sequence for women with swollen wrists or who are experiencing carpal tunnel during their pregnancy. three four Cat pose Exhale round the back, drawing the Kneeling Inhale look up between the eye brows, vertebrae between the shoulder blades Sit back onto the heels, hands in arching the back and lengthening towards the ceiling and the chin towards anjali mudra, breathing deeply. the throat. the sternum. 1 australian yoga life V i n ya s a five six Inhale the arms through anjali mudra and above the head palms together as you lift the hips. Be careful to keep the tailbone tucked under as you use the strength of the thighs to lift yourself up (if raising the arms is uncomfortable during pregnancy keep the hands in anjali mudra). Exhale the hands to the mat. The hands are shoulder width apart and ground the the base of the index finger as you inhale into Upward cat pose. seven eight nine Adho Mukha Svanasana Inhale step the right foot forward to the (Downward dog pose) outside of the right hand and sink the Exhale to Downward dog pose. back knee down. Keep the front knee Parigasana (Gate pose) Exhale slide Hold here for eight breaths. above the ankle and lunge forwards. the right foot out to the side, toes in line Hold here, deep breathing. with the left knee, inhale stretch the left arm up towards the ceiling, if you are not pregnant stretch to the side. ten eleven Repeat on the opposite side. Then come to child’s pose. *If pregnant be sure to consult your doctor or yoga teacher before commencing any new activities or exercise. Exhale back to all fours. Exhale into Downward dog pose Inhale into Upward cat pose. australian yoga life 2.

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Yoga Poses for Your Health
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