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Mommy Yoga

?This was me duing my pregnancy with my daughter. This is my yoga strengthening and relaxation routine. I also added some exotic spa treatments you can give yourself at home, that I love. It's so important to give yourself peace during this time.

Practicing yoga is a safe method to prepare your body for motherhood and childbirth. The word yoga is a Sanskrit word meaning yoke or connection; connecting mind, body and spirit. Yoga gives you an opportunity to create a healthy and peaceful world for you and your baby. You will learn relaxation techniques that will promote flexibility and strength while eliminating discomfort during pregnancy. Benefits of yoga during pregnancy?????? Proper breathing and relaxing techniques?????? Creating a flexible body?????? Holistic approach to health and fitness Pre-natal yoga is extremely beneficial to you and your baby while pregnant. Gentle stretching has remarkable ways of improving your posture and restorying your body after childbirth. Yoga works wonders for pregnant women?s health and fitness. Yoga has been a safe and gentle way for women to remain active during pregnancy, while maintaining flexibility, and preparing the body for childbirth. ?????? reduce nausea, morning sickness and constipation?????? reduce mood swings?????? reduce fluid retention ?????? strengthen pelvic floor and abdominal musclesCheck with your health care provider before starting any exercise routine. ?????? Avoid putting pressure on your abdomen. ?Improve your posture??? Strengthen legs and back ???Relieve pain and discomfort Prepare the body for stretching and growing

Bound Angle

Bend the knees

Bringing the soles of the feet together

Let the knees fall out to either side

Lower the back all the way to the floor

Press back into the floor

Place feet together

Letting kness relax

Relax arms to your side palms up?

If find this pose uncomfortable, folded several blankets to support the spine.

Sleeping Abdominal Stretch

Reduce tension and stressLay on back with head facing right Inhale, reach arms out to the side, shoulder level Legs stacked to the left side Hold the pose for 30 seconds Exhale, raise both legs up, feet facing the sky Inhale, holding the legs upright and straight Exhale, slowly lower the legs to the right, rotating the hips as you move Turn the head gently in the opposite direction and relax Hold the pose for 30 seconds Modify the pose by bending the legs to a 90 degree angle and moving the legs from side to side.

Staff

Strengthens legs and improves alignment

Sit with legs outstretched

Flex the feet towards kness, heels may come up off the floor

Make your spine long

Stack the shoulders directly on top of the hips

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Put padding under your tail bone, if necessary.

Toning the nerves and organs of the pelvis

Sit with legs spread wide

Lean over to right foot, reaching hands over toes if possible

Hold the pose for 30 seconds

Sweeping forward with arms stretched out making a semi circle toward left foot

Reaching hands over toes if possible

Hold the pose for 30 seconds

Repeat 5-10 times in each direction

Increases spinal flexibility and abdominal strength

Begin on hands and knees

Place the wrists underneath the shoulders

Place the knees underneath the hips

Keep the spine in a straight line, connecting the shoulders and hips?

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Seamlessly move to the next pose.

Cow

Increases spinal flexibility and abdominal strength

On hands and knees inhale while dropping the belly

Gaze up toward the sky

Let the movement in the spine start from the tailbone, so that that neck is the

Seamlessly move to the next pose.

Cat

Increases spinal flexibility and abdominal strength

On the next exhale round the spine while dropping the head

Gaze toward the navel

Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine

Tree

Develops physical and mental balance

Stand with feet together and arms to side

Raise arms over the head, interlock fingers, turn palms upward

Inhale, stretch arms, shoulders and chest upward

Raise up on toes

Stretch whole body from top to bottom

Lower heals while exhaling, place hands on top of the head

Relax for a few seconds and repeat 5-10 times

Second-trimester Yoga

Stimulates digestion ??Eliminates constipation? ?Relaxs nerves in the legs?

Sit on the floor with legs crossed

Bend both legs, cross left shin over right shin

Place right foot on top of left thigh

Press the outer edge of right foot against the crease of the left hip

Stretch torso upward, keep shoulders down and back

Place hands on knees

Hold the pose for 30 seconds

Now place left foot on top of right thigh

Press the outer edge of left foot against the crease of the right hip

Stretch torso upward, keep shoulders down and back

Place hands on knees

Releaves stress and tension in the hips

Begin on all fours

Bend right knee forward, stretch the left leg back

Lengthen leg all the way to the big toe

Keep hips square to the floor

Place hands together or on mat in front of the leading leg for an easier pose

Stay in this pose for 5-10 seconds

Repeat pose with left knee forward and right leg back

Again hold pose for 5-10 secondsStrengthens pelvic muscles

Kneel on the foor

Bring the big toes together and separate the heels

Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips

Place hands on knees, palms up

Back and head should be straight, and relaxedStretches quadriceps, opens the hips, lengthen the spine

Open the hips while lengthening the spine

Bring the knees to the floor hip width apart and big toes touching.

Sit back on your heels with the heels touching the outside of hips.

Rest the hands on the knees with palms facing down.

Lean back to the hips sink down into the floor.

Reach the crown of the head up to lengthen the spine.
Increases spinal flexibility and abdominal strength

Begin on hands and knees

Place the wrists underneath the shoulders

Place the knees underneath the hips

Keep the spine in a straight line, connecting the shoulders and hips

?Cow

Increases spinal flexibility and abdominal strength

On hands and knees inhale while dropping the belly

Gaze up toward the sky

Let the movement in the spine start from the tailbone, so that that neck is the

Seamlessly move to the next pose.

Cat

Increases spinal flexibility and abdominal strength

On the next exhale round the spine while dropping the head

Gaze toward the navel

Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine

Remove stiffness from the shoulders and upper back

Stand with feet together and arms at sides

Inhale and slowly raise armsover head

Bend head slightly backward and look up at hands

Exhale and spread arms at sides, shoulder height

Inhale and reverse the movement, re-crossing arms above head

Exhale and lower arms straight down in front of body

Tree

Develops physical and mental balance

Stand with feet together and arms to side

Raise arms over the head, interlock fingers, turn palms upward

Inhale, stretch arms, shoulders and chest upward

Raise up on toes

Stretch whole body from top to bottom

Lower heals while exhaling, place hands on top of the head

Relax for a few seconds and repeat 5-10 times

Tones waist, back and hips

Stand with feet shoulder width apart

Inhale, raise arms shoulder level

Feet flat on ground, exhale, while twisting upper body to the right side

Wrapping right arm behind waist and left hand onto the right shoulder

Turn the head fully to the right to look behind

Inhale, while twisting back to the center position

Exhale as you twist to the opposite side

Inhale, while twisting back to the center position

Do 7 more twist to each side, flinging arms loosely and fast from side to sideTones the leg muscles, spinal nerves and abdominal organs

Inhale, extend neck and spine

Exhale, turn head to look up at left hand

Keep head, buttocks and heels in one straight line

Keep opening the whole body up

Third-trimester Yoga

?Removes constipation ??Improves digestion?? Relieves stiffness & strain of spine

?Enable faster delivery

From a lying position on the mat bring the knees to the chest.

While breathing out lower the legs towards the right, trying to touch the kness to the floor.

When doing this the shoulder of the extended arm raises of the mat adjust the position of the hips and leg that is on top. Leaving the shoulder hanging in the air is a good stretch but is very dangerous.

At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left and head towards right.

Neck Stretches

Improve vitality, sleep, vision and hearing

Stretch One:

Sit on the floor in a relaxed position.

Close your eyes and let your head gently drop forward and backward. Do this exercise four times and later on you can increase the number to six or more.

Drop the head backward keep your facial muscles relaxed; the lips should part slightly when the head is back.

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Stretch Two:

Turn your head to the extreme right and return it to normal position; then turn to the extreme left and return it to normal position. Repeat four times.

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Bend your head to the right as if someone were pulling your right ear towards the right shoulder and straighten the head. Bend it to the left straighten again. Repeat four times.Loosens lip and knee joints, which shall enable faster delivery

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes on the right food with left hand. While breathing in, gently move the right knee up towards the chest.

Breathing out, gently push the knee down and try to touch the floor.

Movement of leg should be achieved by the extertion of the right arm.Repeat left leg. Slowl practice about 10 up and down movements with each leg.Chest & Shoulder StretchesIncrease the flexibility of your chest

Sit or stand and clasp your hands together behind your back, arms straight

Lift your head towards the ceiling, going only as high as is comfortable

You should feel a stretch in your shoulders and chestGood for stiffness and poor circulation in the feet.

Stand in a ready stance with your feet shoulder width apart

Bend your front leg so that when you look down over your knee, you can see your toes

Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line

Swtich feet and repeat.

Place fingers of the left hand on left shoulder and fingers of right hand on right shoulder.

Fully rotate both elbows at the same time in large circle. Try to touch elbows in front of the chest on the forward movement and touch the ears while moving up.

Stretch arms back in the backward movement and touch the sides of the trunk while coming down.

Inhale on upward stroke and exhale on downward stroke.

Practice slowly 10 times clockwise, then 10 times anticlockwise.

Inner Peace

Reduce stress, tension and axiety and promote a calming tranquil state of mindSit up tall in a chair on the floor with spine straight, the shoulders relaxed and keeping the chest open. Hands rested on the knees or in the lap with palms facing up. Close the eyes, relax the face, jaw and stomach. Let the tounge rest just behind the front teeth on the roof of the mouth. Inhale starting from the belly and then move gently into the chest. Slowly, and deeply breathe in and out through the nose. Breathing in good positive energy and exhaling negative energy. Breath slowly and deeply, letting go of any distractions and allowing your mind and body to be at peace. Draw your focus deeply, finding your quiet and peaceful space. Feel this peaceful place expand to fill your entire being. End gently by inhaling placing the palms together in front of the heart, exhale and gently open your eyes. Take a moment to saturate your body in the peace you have created. Practice this inner peace breathing for 10-20 minutes. Relax, breath, take a moment away from it all to create an oissis for yourself and the baby.

Step 1: Prepare Bathroom:

Scent: Towel, robe, slippers, misted with an aromatherapy linen spray.

Sight: Oil burner or scented candles.

Sound: Use music you find relaxing to set the mood for your spa treatments

Step 2: Ready Your Body:?

Start your spa day off with a 30 minute walk. Come home and practice your yoga and breathing exercises for 20 minutes.

Step 3: Exfoliate

You should be feeling relaxed. Make your way to the bathroom to exfoliate your body and not your face.

8 cup kosher salt

2 cups jojoba oil

1 cup unsweetened cocoa

tablespoons vanilla extract

Mix ingredients in a bowl. Apply to skin and scrub in a circular motion.Take a shower and rinse off the body scrub. While in the shower wash your face with a cleaner.

2 tablespoons brown sugar

Mix ingredients in a bowl. Apply to face in a circular motion for 1 minute. Rinse with warm water and cloth. Dry pat your skin. This will leaving you soft and silky.

Snuggle up in your robe and apply a facial mask and a hair treatment.

? banana

2 tsp yogurt

Mush all ingredients together with a fork. Apply to face and leave on for 15 minutes. Wash off with warm water and pat your skin dry.

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Soft Almond Hair Treatment (leave in)

3 ounces distilled water

1 ounce of light conditioner

Pour ingredients into a spray bottle or into a jar and shake well.? Spray hair and comb through with a large tooth comb. Leave in and enjoy.Sit back and relax while your face mask and hair treatment work their magic. Let your mind drift and close your eyes.

Step 6: Wash Face

Wash your face with warm water and dry pat face.

Step 7: Water Therapy?

1 cup dried mint

2 drops peperment oil

1 teaspoon coconut oil

1 teaspoon almond extract

Mix ingredients together in a bowl and place in a cheesecloth or clean sock and tie it shut. Place it under the running water.
Turn down the lights and slowly dip your body down into the water. Let yourself get lost in your little oasis.

Step 8

: Dry Off

Dry off and apply your own body cream and facial moisturizer.

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Go forth and have a refreshing day? -Michelle Freeman Get a good night sleep while pregnant.?????? Give yourself a spa bath treatment as well which will help rejuvenate your body and prepare it for sleep.?????? Make sure the room is a cool yet comfortable temperature.?????? If you suffer from leg cramps, pull your toes up towards your face until the cramps subside.

Source: http://lifeplusfitness.blogspot.com/2012/02/mommy-yoga-pregnancy-conditioning-and.html

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