THUNAIYoga is a well known stress buster. Once a week antenatal yoga is proven to reduce stress amongst mothers. Besides the stress reduction, it also helps with strengthening the pelvic floor and fetal movement.
Thunai can mail you a list of flash cards that show movement and breathing exercises you can do at home. We do encourage you to join a class if possible for personal attention and mutual support that a class offers.
This list is from Sally Parkes, a prenatal yoga specialist.
- Cat and Cow pose, kneeling on all fours x 6
- Tree Pose – raised foot no higher than just below the knee – Hold for 5 breaths
- Triangle Pose – place lower hand just below the knee – Hold for 5 breaths
- Eagle Pose – Hands on prayer is ‘arm wrap’ is not accessible – Hold for 5 breaths
- Warrior 2 – position feet on a slight diagonal stance – Hold for 5 breaths
- Chair Pose – hands in prayer position in front of heart – Hold for 5 breaths
- Wall heart opener – stand side on to the wall and reach arm closest to the wall so the palm of the hand presses in to the wall. Position the arm back to a comfortable angle – Hold for ten breaths.
- Downward Dog – to be replaced with Child Pose when in third trimester – Hold for 5 breaths
- Cobblers Pose – with cushions or blocks under the thighs – Hold for 10 breaths
- Revolved Head to Knee Pose – place lower hand on floor near thigh for extra support – Hold for 5 – 10 breaths
- Open Half Lord of the Fishes Pose – sit on a block and rotate away from the top leg – Hold for 5 breaths
- Supported Reclined Cobblers Pose – place bolsters and blocks under head and spine to circulation is not hindered and cushions or blocks under the thighs – Hold for at least 2 minutes.
- Legs up the wall pose – place a yoga belt around the lower legs for support. Not to be done in the third trimester – Hold for at least 2 minutes.
- Savasana – lie on the left side with the top leg bent and forwards, resting on a bolster or similar. Lower leg is straight. Place a cushion underneath the head – Hold for at least 10 minutes.