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Page 4.   Yoga Fitness

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Yoga Fitness
 What a child learns in the womb cannot be learned on earth.”

The practice of yoga gives you the opportunity to create a world (your body) for your baby that is healthy and peaceful. “What a child learns in the womb cannot be learned on earth.”

Yoga has increased in popularity in recent years. It has been shown to lower blood pressure, improve sleep and digestion, strengthen muscles and joints, and increase flexibility. Yoga removes impurities from the body through the breath, sweat, liver, kidneys, and digestive system. People who practice yoga regularly report that they feel less stress and more peace in their lives.

Pregnant women can gain additional benefits from practicing yoga: relief from back pain and nausea and increased stamina. Yoga is a low-impact exercise that can help expectant moms to stay in shape. And the breathing meditations practiced in yoga class may come in handy during labor!

Why Yoga?

When you think of yoga, visions of a skinny guy twisting himself into a pretzel probably comes to mind. But if you’re expecting or just gave birth, contorting your body probably isn’t a priority. (Pregnancy and childbirth provide enough shape-shifting for most of us!) Don’t worry -- this 5,000 year old collection of breathing and moving exercises that strengthens the entire body and soothes the spirit is perfect for everyone -- even pregnant women and new moms!

Here are four reasons why yoga is a great option for you:

1.  Body knowledge: Yoga is a wonderful way for becoming better acquainted with your body, says Jyothi Larson, author of Yoga Mom, Buddha Baby (Bantam, 2002). A regular practice also trains you to focus on different areas of your body, which is particularly helpful during childbirth.

2.     Mood moderation: Yoga’s emphasis on breathing and moving simultaneously helps you breathe more deeply, says Larson. For some women, it triggers feelings of deep relaxation and well being. The calmer and more relaxed moms are, the calmer their babies are.

3.     Posture perfection: Pregnancy can cause even the straightest arrow to slouch. Then you start nursing, pushing a stroller, and lifting a baby and your posture may really suffer, says Larson. Some of the best yoga benefits are increased back and shoulder strength, which improves posture. Yoga also opens up your chest, making it easier to stand up tall.

4.     Moral support: Joining other women in a pre or postnatal yoga class is a great way to make new friends, all of whom are facing the same challenges you are. Even if you prefer to practice at home, an occasional class at a studio lets you tap into this network.

8 Simple Yoga Movements

Pose #1 Neck Roll
What it does: Warms up and stretches the neck

What to do: Sit up tall in a cross-legged position. Inhale. As you exhale, slowly tilt your head to the right until you feel a stretch in your neck. Take three deep breaths while holding the stretch. Then bring your head back to the starting position and do the same on the opposite side. Repeat three times on each side.

Pose #2 Shoulder Roll
What it does: Opens up the chest and back

What to do: Hold your arms out to your sides and place your fingers on your shoulders. Inhale. Bring your elbows forward, then lift them towards the ceiling. Here are four reasons why yoga is a great option for you:

Body knowledge: Yoga is a wonderful took for becoming better acquainted Larson, with your body, says Jyothi author of Yoga Mom, Buddha Baby (Bantam, 2002). A regular practice also trains you to focus on different areas of your body, which is particularly helpful during childbirth.

Mood moderation: Yoga’s emphasis on breathing and moving simultaneously helps you breathe more deeply, says Larson. For some women, it triggers feelings of deep relaxation and well being. The calmer and more relaxed moms are, the calmer their babies are.

Posture perfection:
Pregnancy can cause even the straightest arrow to slouch. Then you start nursing, pushing a stroller, and lifting a baby and your posture may really suffer, says Larson. Some of the best yoga benefits are increased back and shoulder strength, which improves posture. Yoga also opens up your chest, making it easier to stand up tall.

Moral support:
Joining other women in a pre or postnatal yoga class is a great way to make new friends, all of whom are facing the same challenges you are. Even if you prefer to practice at home, an occasional class at a studio lets you tap into this network.

What to do: Sit up tall in a cross-legged position. Inhale. As you exhale, slowly tilt your head to the right until you feel a stretch in your neck.

Take three deep breaths while holding the stretch. Then bring your head back to the starting position and do the same on the opposite side. Repeat three times on each side.  Exhale and return to the starting position. Do the same exercise in the opposite direction. Repeat three times.

Pose #3: Toe and Foot Stretch
What it does: Loosens calf muscles, encourages circulation

What to do: Sit up tall with your legs tucked beneath you. Press your toes and balls of your feet on the floor. Repeat as often as you’d like.

Pose #4: Cat and Cow
What it does: Increases flexibility and strengthens abs

What to do: Get down on all fours with your hands underneath your shoulders and your knees underneath your hips. Inhale and push your pelvis back and down, gazing at the ceiling. As you exhale, bring your head between your shoulders, round  your back, and tuck in your navel. Repeat three times.

Pose #5: Child’s Pose
What it does: Opens up the pelvis area and chest

What to do: Get down on all fours, keeping your knees slightly wider than your hips. Moving slowly, gently rest your bottom between your heels and
your forehead on the floor. Arms can be in front of you or at your sides. Repeat as often as you’d like for as long as you’d like.

Pose #6: Pelvic Tilt
What it does: Strengthens the muscles in your lower back, buttocks, and abdomen

What to do: Lie down and bend your knees. Inhale, tilting your pelvis and pubic bone upward; then bring the pelvis back to the starting position. Pregnant women should do this standing against a wall. Repeat six times.

Pose #7: Chest Expansion
What it does: Stretches and strengthens the chest and upper back

What to do: Sit in a cross-legged position, shoulders back, spine elongated. Grasp one part of a strap in each hand and lift your arms over your head. Arms should be wider than your shoulders. With straight arms, bring the strap behind your head until you feel a stretch. Inhale and exhale three times. Repeat as often as you’d like.

Pose #8: Relaxation
What it does: Opens up your hip and groin area and helps relieve backaches

What to do: Take a pillow and lay it d own lengthwise behind you. Lower yourself onto it so your head rests at the top. Pregnant women should do this sitting up.

 For more Yoga information

Visit www.Yoga.com