In a 3 part series, we've contacted some local pregnancy fitness insiders for their advice and we have the perfect work out garments to kick start your year. Remember to always check with your doctor before beginning any exercise program.
Ambika Chadwick is the head Yoga coordinator at Breathe Wellbeing in Melbourne."Prenatal Yoga can help 'soon to be' mums relax during the pregnancy and during birth. Prenatal Yoga can improve fitness, strength, posture and flexibility and can bring awareness to the breath which is beneficial especially during labour. We also pay attention to the 'birth muscles' including the pelvic floor muscle, which can assist in a speedy postnatal recovery. Below are a couple of classical basic prenatal poses."
Baddha Konasana (Bound Angle Pose)
Sit on the floor with the soles of your feet together and knees falling out to either side. Make sure you are lengthening your spine, your chin is parallel to the floor and either grab hold of your ankles or place your hands to your knees. On each exhalation try to soften and surrender through the hips. You can use a block between your feet if this is more comfortable and you can also place a blanket under the sitting bones if you feel pain through the lower back, hips or knees. For those of you with pelvic instability, please roll a few blankets up to place under your knees for support. This pose stretches the groin and is a great preparation pose for birth.
Virasana (Hero Pose) with a block or blanket
Come to a kneeling posture with a block or blanket placed under the sitting bones. bring your knees together and draw the thighs together. Roll the calves out to either side. Make sure your spine is 'neutral and natural' by lengthening the tailbone and not exaggerating the arch through your lower back. Rest your hands to your knees or bring the palms of your hands together to prayer pose. You can practice your pelvic tilts now, by tucking the tailbone under and activating the pelvic floor muscle as you exhale. Then as you inhale relax back to your neutral spine. This can help with postural alignment, stability and awareness.
Like our model, look good and feel good in Soon Maternity's Basics
Come to a kneeling posture with a block or blanket placed under the sitting bones. bring your knees together and draw the thighs together. Roll the calves out to either side. Make sure your spine is 'neutral and natural' by lengthening the tailbone and not exaggerating the arch through your lower back. Rest your hands to your knees or bring the palms of your hands together to prayer pose. You can practice your pelvic tilts now, by tucking the tailbone under and activating the pelvic floor muscle as you exhale. Then as you inhale relax back to your neutral spine. This can help with postural alignment, stability and awareness.
Like our model, look good and feel good in Soon Maternity's Basics
