begin your session with some warming breaths through the nostrils
(called Ujjayi and pronounced oo-jai-ee). Raise your arms overhead
for the inhale and lower them to your sides for the exhale.You
may do some shoulder rolls and neck rolls for some extra preparation
Follow the sequence
in number order.
When you get to #2, and especially if you have tight hamstrings
or are feeling discomfort from low back stress or are in your 3rd
trimester, you may modify the pose by putting your hands on your
shins or thighs for extra support.
In #3 when your feet won’t touch
the floor with heels down, roll a towel and place it under your
heels for support. Be “mindful” of
your knees and never enter this full squat if you have pre-existing “issues” with
your knees. Do ½ squat instead.
You may repeat 4, 5, and
6 several times. In #8 make sure your hands are fully on your
buttocks for support. Keep chest opening and be “mindful” of
your neck. Never pinch the cervical (neck) spine or force the
For #11 sit on some books or if you
have a yoga block, sit on it for extra support for tight knees
ankles or feet. #12 and #13 twists must be done slowly with gentle
turns. Listen to your back and waist muscles and never force the
twist too deeply. #15 and #16 leave lots of room for your baby
and use your arms to support your torso. #18 Rocking from
side to side and back and forth gently (and never onto your cervical
spine (neck) is wonderful relief for your back, hips and thighs.
#19 fish pose is a supported backbend. Be sure to open the chest
and again be very mindful of the cervical spine. Spend a few
moments after the session in meditation. Breath deeply, quieting
your minds. Focusing on the stillness within and the health and
joy of the new life within.