Try this short sequence during pregnancy as a warm-up or as mini-practice if you don’t have much time or energy.
About the sequence
This sequence is based on my class Pregnancy Yoga: Baby Sun Salute. It strengthens the legs, makes space in the side body, shoulders and hips, and helps keep your spine flexible. Please take a look at my tips for pregnant yoginis first so that you can practise safely.
1. Mountain pose – palms at chest
Start in Tadasana with your feet at least hip-width apart, bring your palms together in Anjali Mudra.
2. Mountain pose – raised arms
Inhale, raise your hands along your centre line, keeping your palms together.
3. Mountain pose – arms wide
Exhale, lower your arms to shoulder level and extend out through your fingers.
4. Chair pose – centre
Inhale, bring your arms in front of you taking hold of each opposite elbow. Exhale and bend your knees, move your chest forward coming into a modified Utkatasana / Chair Pose.
5. Chair pose – left
Keeping your legs strong, inhale to the left, exhale come back to center.
6. Chair pose – right
Inhale and turn your body to the right, exhale back to center.
7. Squat
Take your feet wider apart and turn your toes out. Exhale, bend your knees coming into a squat sitting on your bolster. Stay here for a few breaths extending your spine long.
8. Butterfly
Bring your hands behind you and the soles of your feet together in Baddha Konasana. Root through the hips and inhale extend through the spine.
9. Butterfly twist to left
Bring your right hand to your left knee and exhale twist to the left – keep the twist mainly in your upper body. Hug your baby into your core as you twist. Inhale back to center.
10. Butterfly twist to right
Place your left hand on your right knee and exhale to the right. Again, the twist is mainly in your upper back and shoulders, if you feel any discomfort in the twist come out of the pose. Inhale back to center.
11. Core balance – right arm
Come onto your hands and knees with your shoulders above your wrists and hips above your knees. Firm your baby into your core. Press through your left hand and right knee. Inhale extend your right arm forward and then your left foot behind you – you can keep the toes of your left foot on the mat for extra stability or raise your foot to hip level. On your next exhale lower back to an all fours start position.
12. Core balance – left arm
Repeat on the other side firming through the right hand and left knee this time as you raise the opposite arm and leg. Exhale and bring your hips back to your heels – you can take a wide-legged Child’s Pose here.
13. Seated stretch to right
Come to sit upright on your heels or your bolster. Inhale, raise your arms out and up. Link your fingers and turn your palms to face out. Inhale, extend through the spine. Exhale and stretch to the right. Inhale come back to center.
14. Seated stretch to left
14. Exhale and stretch to the left, inhale back to center again.
