Respected yoga expert and mother Shiva Rea designed this program specifically for pregnancy. Safe stretching and strength-building exercises increase energy and stamina, and develop concentration for labor and delivery. Includes modifications for each trimester.
Tuesday, January 15, 2008
Gaiam Prenatal Yoga
Pregnancy Yoga Videos
Here is a short clip from Mark Blanchard's Progressive Power Yoga for Pregnancy DVD. Watch these women in various stages of their pregnancies as they sink into Balasana (child's pose) and relax the back and neck.
Mark Blanchard's Progressive Power Yoga for Pregnancy was created for women who want to maintain optimal health, prevent enormous weight gain, minimize complications, help alleviate pregnancy pains, and achieve quicker post-natal recoveries.
The 60-minute routine also helps teach expectant mothers proper ujjayi breathing techniques which are crucial during labor, how to foster deep mental preparedness for birth, and how to relieve stress and create a calm state of mind
Monday, January 14, 2008
YoGA Warm Up Poses
*Neck Stretches
Neck stretching exercises are useful for warming up
your neck and relaxing your neck, head and face. You
may also find that neck stretches can relieve mental
tension or stress that you may be experiencing.
As you perform neck stretches, you should focus on
sending your breath to the muscles in your neck that
you want to relax. By focusing on your breath while
stretching your neck, you can also help improve your
awareness of your breathing as you practice yoga.
1.Begin in Easy Pose.
2.Exhale and lower your and chin toward your chest.
* Visualize the space you are creating in the back of your neck.
3. Inhale and raise your chin toward the ceiling.
* Visualize the front of your neck and throat gently stretching and opening.
* Make sure you keep the back of your neck long and do not allow your
head to drop back.
4. Repeat steps 2 and 3 three times to 5 times and then return your head
to the center.
Shoulder stretches
Shoulder stretching exercises are useful for relieving
tightness in your upper back, shoulders and neck. You
may also find that shoulder stretches can relieve stress
and help clear your mind. Regular practice of shoulder
stretches can increase the range of motion in your
shoulders.
1. Begin in Easy Pose.
2. Inhale and squeeze your shoulders back, bringing your shoulder blades
toward each other.
* Visualize your chest opening and expanding.
3. Exhale and bring your shoulders forward, creating space between
your shoulder blades.
* Allow your arms to follow the movement of your shoulders.
4. Repeat steps 2 and 3 three to five times
Arm Stretches
Arm stretching exercises are an excellent way to warm
up your arms in preparation for a yoga session. You
can perform these exercises to improve the circulation
in your upper body, particularly your arms, hands,
fingers and the area around your heart. These exercises
can also relieve tension from your shoulders and neck
and even release tension from your mind.
As you perform these arm stretches, you should feel
the lift coming from your waist as you raise your arms.
At the same time, you should feel your chest lifting
and expanding. Expanding your chest can increase
your capacity for deep breathing in this exercise.
1. Begin in Mountain pose.
2. Position your hands in Prayer Pose.
3.Inhale as you circle your arms out to each side and then bring your
palms together overhead.
* Your fingertips should be touching, with your fingers pointing toward
the ceiling.
* Make sure your shoulders are relaxed down away from your ears.
* Your arms should be straight but your elbows should not be locked.
Spinal Rocking
Spinal Rocking, also called Rocking Chair, is useful
for massaging and warming up your spine. Massaging
your spine helps relax your nervous system. You can
perform Spinal Rocking to alleviate drowsiness or
stiffness you may experience when you wake up in
up your spine for inversions, such as Shoulderstand
Do not practice Spinal Rocking on a hard surface.
Instead, spread a blanket the length of your body flat
out on the floor. Make sure that when you roll back,
your head stays at the same level as your spine and
does not roll off the edge of the blanket.
1. Sit on the floor with your knees bent, as close to your chest as possible.
* Your feet should be flat on the floor, hip width or slightly wider apart.
2. Hold your legs just below or behind your knees.
3. Tilt your head toward your chest to lengthen the back of your neck.
4. Keep your spine rounded as you exhale and roll backward.
5. Straighten your legs slightly as you roll back.
* Make sure you do not roll too far back on your neck.
Breathing Exercises
1.Lie on your back with your knees bent and the soles of your feet
on the floor, hip width apart.
2.Inhale through your nose.
*Notice which parts of your body move and expand as you inhale.
* Feel your breath creating space and openness within your body.
3.Exhale through your nose.
* Listen to your breath.
* Notice which parts of your body move and release as you exhale.
4. Repeat steps 2 and 3 for 2 to 5 minutes
YOGA AND BREATHING
Yoga, particularly Hatha Yoga, requires you to be
constantly aware of your breath. As you breathe in
your yoga practice, you exercise your diaphragm,
abdominal muscles, heart, lungs and the muscles
that connect your ribs. It is best to breathe through
your nose to filter the air your body takes in. You
should try to take at least a few minutes each day
for breath awareness.
Breathing During Poses
Your breath is an important 
element of performing any
yoga pose. Focusing on your
breathing may sharpen your
concentration, prevent injury
and help you release further
into a pose. If your breathing
becomes strained or forced,
it may be an indication that
you are working too hard.
When performing a yoga
pose, make sure you
never hold your breath.
You should try to
breathe evenly and deeply
throughout the pose. In
addition, you should try to
match your breathing to the
way you are moving in a
pose. For example, you will
usually inhale when you lift
your arms, lengthen your
body or bend backward.
You will usually exhale
when lowering your arms,
bending forward or
deepening a twist.
Sunday, January 13, 2008
TIPS FOR GREAT YOGA PRACTICE
How should I approach my yoga practice?
You should approach your yoga practice with a
positive attitude. When you first start practicing,
you should set goals that are within your reach
and try not to push yourself too hard. Yoga is about
doing your best and learning how to accept yourself
for who you are.
You may want to keep a yoga journal to record your
growth as you practice yoga. You can include items
in your yoga journal such as your thoughts, feelings
and physical progress.
When should i practice?
You should practice yoga at a time that is most
convenient for you. This can help make your practice
a daily habit. It is better to practice for a short time
each day than to practice for a longer time less
frequently. Although yoga practices normally last from
45 to 90 minutes, you may find there are days when
you do not have enough time to fit in a full practice.
In this case, you should at least take a few minutes to
practice. Even a few minutes of yoga can have lasting
benefits.
Should I eat before I practice?
It is best to practice yoga on an empty stomach, such
as before breakfast or dinner. If you have eaten
recently, consider waiting 2 to 3 hours before you
practice. The length of time you should wait depends
on what you have eaten. The heavier the meal, the
longer you should wait before practicing. You should
also avoid smoking or drinking alcohol or caffeine
before a yoga practice.
Make Your practice enjoyable
You will be more likely to continue practicing yoga if
you make the experience enjoyable. Try to remain
positive about the poses, rather than making it a
competition to see how well you can perform each
pose. You can also add variety to your routine by
performing different poses every day. When you begin
your practice, start with the poses you enjoy and that
you feel offer the greatest benefit. You may want to
try three or four poses to begin and then adjust your
practice to suit your needs.
Listen to your body
Make sure you take a few moments to breathe
and center yourself before you begin your
practice. When practicing yoga, you should always
listen to your body. Never push yourself into a
pose that causes you to feel pain or discomfort.
Instead, move slowly in and out of the poses so
that you feel comfortable at all times. Consider
each pose as a journey that consists of three
parts: coming into the pose, holding the pose and
coming out of the pose. All three parts of the pose
are equally important.
You should always end your practice with a
relaxation or restorative pose, such as Relaxation
Pose. This relaxation time will help you fully
integrate and absorb the benefits of your yoga
practice.
Yoga and pregnancy
Yoga can help you deal with any mental and
emotional stress you may experience during
pregnancy and childbirth. Yoga can teach you to
focus and concentrate, which can help you through
the course of your pregnancy as well as during labor.
Yoga can also help you deal with mood swings,
as well as anxiety and fear about childbirth. By
heightening your awareness of your body, yoga
can increase the confidence you have in your body’s
ability to give birth. You may also find that you can
discover a deeper connection with your unborn
baby through meditation.
Physical Benefits
Yoga can ease many physical
problems involved in pregnancy.
For example, performing yoga
poses can help relieve fatigue,
nausea, heartburn, leg cramps
and varicose veins. Practicing
yoga also helps you maintain
good posture throughout your
pregnancy, which can help
alleviate backache. Through
practicing yoga, you can learn
breathing and relaxation
techniques that you can
use during labor to help
you cope with any pain
you experience.
Cautions During Pregnancy
Avoid putting pressure on your Abdomen
When you are pregnant, you should avoid poses that
require you to lie on your belly or other poses that
put pressure on your abdomen, such as forward
bends and twists. However, you can modify forward
bends and twists to make them safe for pregnancy.
You should seek advice from a qualified yoga teacher
to learn how to modify poses during your pregnancy.
Avoid Inverted Poses and back bends
During pregnancy, you should 
avoid inverted poses, such as
Shoulderstand. However, you
can lie on the floor with the
soles of your feet against a
wall or your calves resting
on a chair, provided you are
not lying on your back for
an extended period of time.
You should also avoid back
bends during pregnancy.
Because of the extra
weight you carry on the
front of your body when
you are pregnant, these
poses put additional
pressure on your
spine and lower back
and can lead to back
injury.
What time of day should i practice Yoga?
You can practice yoga at any time in the day when
you feel you need to. Performing an active yoga
practice in the morning can energize your mind and
body, which can help set the tone for how you feel
the rest of the day. You may want to perform a less
active practice in the evening to help calm your mind
and body after a long day and prepare yourself for
sleep. Try to set a specific time each day, or as often
in the week as possible, to practice yoga so your
practice will become a habit.
Yoga Props
Yoga mat
A yoga mat, also called a sticky mat, is a thin,
rectangular rubber mat that helps keep you from
sliding on the floor as you move into various
poses. A yoga mat is also made of material that
is the appropriate texture. If you practice on
a surface that is too soft, such as carpet, you may
find it difficult to balance or position yourself
correctly. If you try to practice on a hard surface,
such as hardwood, some poses may be too
uncomfortable for your hands, knees or feet.
MENTAL AND EMOTIONAL BENEFITS
Through the practice of yoga, you may find that you
develop a more positive outlook on life. Practicing
yoga encourages personal reflection and introspection,
helping you to release any anxiety, hostility or
depression you may be feeling. The peace and
relaxation that yoga offers improves your mood,
which in turn improves your overall well-being.
Stress Relief
One of the most recognized benefits of yoga is stress
reduction. The practice of yoga poses, meditation and
breathing exercises are all clinically proven methods
of relieving stress. Practicing yoga can help relieve
stress by clearing your mind and bringing your
attention to the present moment. Relieving stress can
have a positive effect on your health, especially since
medical practitioners consider stress to be the cause
of many illnesses.
Improve Self Confidence
You can build greater self-confidence through the
practice of yoga, especially because yoga is non-
competitive. Yoga is an individual practice, which
allows you to only focus on your own capabilities
without comparing yourself to others. You can also
improve your posture through the practice of yoga,
which allows you to stand, sit and walk with
confidence. Yoga can also make you feel more
mentally alert, centered and content.
Improve strength and Flexibility
One of the most noticeable effects of yoga is that it
can make your body strong and flexible, while
improving the range of motion in your joints. The
practice of yoga can also improve your balance, tone
your muscles and increase your stamina. Some yoga
poses can also help you build strong bones, which
helps to prevent osteoporosis.
Improved Circulation
Many yoga poses help to
improve the circulation of blood
throughout your body. Improved
blood circulation helps flush out
toxins and impurities from your
body. Regular practice of yoga
can also help lower your blood
pressure and pulse rate.
Iyengar Yoga
Iyengar Yoga, established by B.K.S. Iyengar, makes
extensive use of props, such as blocks, chairs
and straps, to ensure the body is correctly aligned
during a yoga pose. Iyengar Yoga also places
emphasis on building strength and endurance,
encouraging relaxation, increasing flexibility and
relieving ailments.
Ashtanga Yoga
Ashtanga Yoga, also called Power Yoga, is the most
athletic type of Hatha Yoga. Developed by K. Pattabhi
Jois, Ashtanga Yoga emphasizes intense stretching and
building muscular strength. A specific series of poses
and breathing exercises are practiced in order to
heat up your body and sweat out toxins. The room
temperature in which Ashtanga Yoga is practiced
must be kept at approximately 70 to 75 degree F to
keep your muscle supple.
Hatha Yoga
Hatha Yoga is the most commonly
practiced type of yoga in the western world. The goal
of Hatha Yoga is to achieve union of the mind, body
and spirit through physical actions. Hatha Yoga
promotes taking care of your body to be healthy.
The word
“Hatha”
is derived from two Sanskrit
words––
”ha”
meaning ”sun” and
”tha”
meaning
”moon.” The practice of Hatha Yoga finds a balance
between your sun and moon traits and balances the
opposites within you––from the right and left sides
of your brain to the masculine and feminine sides of
your personality.
The benefits of practicing Hatha Yoga may be felt
immediately. Your body may become more relaxed
and your mind may become clearer after just one
practice. Some other benefits may occur with regular
practice of Hatha Yoga, such as increased strength
and proper posture.
Saturday, January 12, 2008
Why should I practice yoga?
Yoga provides a balanced and wholesome approach to achieving good
physical and mental health .To begin with,yoga is easier on your body
than many other fitness activities such as high impact aerobics. Also
unlike many other forms of exercise ,yoga addresses all aspects of
your health and well being.Breathing exercise can help you learn to
breathe more efficiently.Meditation can clear your mind and help you
stay calm.Yoga poses can provide many physical benefits such as
increasing your flexibility and your circulation
What is Yoga?
Yoga focuses on improving your physical, mental and
spiritual well-being. The goal of yoga is to harmonize
your body, mind and spirit through a combination of
poses, meditation and breathing exercises. Unifying
your body, mind and spirit allows you to achieve a
sense of wholeness, peace and self-realization.
In addition to achieving inner peace, practicing yoga
has many physical and mental benefits. For example,
the physical exercise involved in yoga can increase
your strength and flexibility. Yoga is also a very
effective tool for relieving stress, calming your mind
and allowing you to achieve complete physical and
mental relaxation.
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