prenatal yoga: the third trimester

My cousin is now in her third trimester.  She is due at the end of May.  I have shifted the focus of our practice slightly.  

We are working more with the breath, more time spent doing pranayama with the specific focus of making space for baby.  We are experimenting more with the effects of deep inhales, deep exhales, two part exhales, and 3 part breathing.

We practice twice a week and the practice is getting more and more restorative.  Balancing is done against the wall.  

Here is our practice from last night:

• viparita karani (pranayama:  two part exhale)
• Pranayama:  alternate nostril breathing
• chest opener over rolled mat (pranayama:  deep belly breathing)
• malasana against the wall 2-3 minutes (pranayama:  deep belly breathing)
• wide legs with back against the wall 2-3 minutes (pranayama:  deep belly breathing)
• badha konasana with back against wall and pressing a block between the feet
• cat and cow, flowing with the breath
• down dog x 3, last down dog with heels against wall
• warrior 3 with wall
• tree
• warrior 3 with wall
• ardha chandrasana with wall
• prasarita padottanasana
• warrior 2 to triangle, each leg
• prasarita padottanasana
• reclined hero pose with 2 bolsters and a block (she especially liked this one)

We are working really hard with the breath to get ready for labor.  I found this article:  breathing for labor, a yogic point of view and thought it was especially helpful.

One reason prenatal vinyasa yoga is so conducive to teaching expectant moms how to connect to the breath is because it encourages them to link breath and movement. This helps to create a mindful connection to the breath; even if they are in a stationary position, they will have a memory of their own relationship to their breath. When the mother is dealing with the growing pain of a contraction, she has the imprinted memory of connecting to her breath and trying to relax her mind and body. --from the article

I am doing my best to understand the changes happening in her body right now.  Knowing that ligaments are loosening up to allow for birth, I am aware that she may feel more flexible and might injure herself.  I am mindful to take her to a safe place in asana.  

Knowing her for as long as I have, I know that she is a go getter, no pain, no gain person.  She isn't afraid to push herself and work hard...so I am trying to slow her down.  Giving her time to connect to her breath and her baby.  And, so far, she seems to really enjoy that slowing down.  

Comments

[Julie]

I had a friend who did hypnobirth classes and delivered without any pain meds at all. I'm wondering if your cousin would be interested in that? Of course, I doubt there are classes in Helena?

[Kate Gallagher- The Practice]

I like this sequence for nighttime or morning for myself : )

[Babs]

Julie--I doubt she would be interested in that. Yoga seems to already a bit hokey for her!

Kate--ya, i agree, it is a nice laid back sequence! Glad you liked it!