I have always been active all my life. At the age of 11, I used to go with my Aunt to a gym in Greenhills, way before any of the Slimmer’s World, Fitness First or Gold’s Gym have been recognized. At the age of 15, I started joining Aerobics marathons and joined the Slimmer’s World Great Bodies competition. At the age of 19, I was joining 10K races with a PB time of 40.47 minutes. Until before I got pregnant last February, I was still running everyday and doing yoga occasionally. Imagine how I’m feeling now that I am advised to stay put after my miscarriage. I can’t run. I can’t walk. I’m not allowed even to stand for a long time.
I just realized then that there may be a lot of women experiencing the same dilemma, since a lot of women are either pregnant, menstruating or in menopause. I quickly searched the net for yoga positions that women can do. These are videos from Expert Village.
Introduction to Prenatal Yoga
Alternate Nostril Breathing
Yoga Squat Position
Step 1: Position yourself in a squatting pose with your bottom lower than your knees.
Step 2: Point your knees out toward the sides of your body.
Step 3: Keep your feet flat on the floor, with your toes pointing slightly outward.
Step 4: Keep your arms in front of your knees.
Step 5: Place your hands together in front of you, palms facing and fingers pointing up.
Step 6: Use a yoga block for support once you need it. This may not be necessary early in your pregnancy, but probably will be needed beginning in the second trimester.
Step 7: Keep your back straight and picture yourself being pulled upwards by a string without actually moving. This helps open your pelvic area.
Step 8: Imagine an openness in your body as you take deep, calming breaths.
(*Steps from: eHow.com)
Downward Dog Position
Cat and Cow Position
Step 1: Stand on your knees and hands in the middle of your mat. Your hands should be flat with your fingers facing forward. Your hands and knees must be in line with each other. The arms and thighs should be perpendicular to the ground.
Step 2: To get into the cow position, inhale while raising your head, depressing the spine and pointing your bum to the sky.
Step 3: While in the cow position, fill the lungs and abdomen fully. Hold your breath for about 3 seconds.
Step 4: Exhale into the cat position by lowering your head and allowing your spine to reach towards the sky while your bum is pointing down. Your head is facing your thighs.
Step 5: As you finish exhaling, contract the abdomen and hold your breath for about 3 seconds.
These are a few yoga poses that you can do. If you want more poses to be featured, just comment on this link or you can search through the sources.
I hope this helps you as much as it is helping me today!