Francoise Barbira Freedman - Yoga for Pregnancy, Birth and Beyond

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US_002-003_Title.indd 2 25/06/2020 16:18

Franoise Barbira Freedman

YOGA

FOR

PREGNANCY

BIRTH

AND

BEYOND

US_002-003_Title.indd 3 25/06/2020 16:18

40 MIDPREGNANCY

42 Alignment of Spine

44 Breath & Awareness

46 Pelvic Floor Stretches

48 Sitting Chair Stretches

50 From Sitting to Standing

52 Sitting Stretches

54 Wide-Open Stretches

56 Easy Kneeling Stretches

58 Adapted Kneeling Stretches

60 Advanced Kneeling Stretches

62 Tree Pose

64 Standing Hip Openers

66 Sun Salutation

70 Supported Triangle to Moon

72 Advanced Triangle to Moon

74 Supported Archer to Warrior 1

76 Advanced Archer to Warrior 3

80 Standing Twists

82 Strong Centering Poses

CONTENTS

6 YOGA FOUNDATIONS

8 Why Yoga in Pregnancy?

10 Stages of Pregnancy

12 Foundations of Practice

16 Create Your Own Yoga Practice

18 EARLY PREGNANCY

20 Basic Pelvic Alignment

22 Spinal Rolls

24 Sitting Stretches

26 The Thunderbolt

28 Easy Triangle

30 Shoulder Stretches

32 Breath & Awareness

34 Adapted Shoulder Stand

36 Relax, Open, Nurture

38 Special Applications

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84 Breathing Techniques

86 Active Relaxation

88 Relaxation

90 Special Applications

94 LATE PREGNANCY

96 Alignment of Spine

98 Sun Salutation

102 Circular Stretches

104 Warrior to Wall

106 Yoga Dances

108 Sitting Stretches

110 Wide Kneeling Stretches

112 Yoga for Better Sleep

114 Special Applications

116 YOGA FOR LABOR AND BIRTH

116 Stretching for Birth

118 Yoga for Labor

122 Breath, Visualization, and Sound for Birth

126 POSTNATAL YOGA

128 First Relaxations

130 Comfortable Baby Feeding

132 Inner Toning

134 Gentle Back Stretches

136 Standing Tall

138 Chair Yoga Twists

140 Kneeling Stretches

142 Kneeling Sun Salutation

144 Standing Open Twist and Forward Bend

146 Standing Sun Salutation

150 Twists & Bends

152 Bridge to Rolling Plow

154 Relaxation

156 Special Applications

158 Index

159 Acknowledgments

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US_006_007_Opener.indd 6 25/06/2020 16:18

The ancient self-help system of yoga promotes mental

and physical well-being and balance, which is vital during

times of transition or uncertainty. Your experience of being

pregnant and giving birth will involve great physical and emotional

changes, and knowing how to use and adapt yoga techniques to

breathe, move, and relax during this time will help you lay deep

foundations for decades of mothering.

Grace, beauty, strength, energy, and firmness

adorn the body through yoga.

Yoga Sutra III, 47

YOGA

FOUNDATIONS

US_006_007_Opener.indd 7 25/06/2020 16:18

YOGA FOUNDATIONS

Becoming a mother is a very personal adventure. Although your health-care provider monitors your

health and your babys growth through pregnancy, yoga brings a calm strength and inner balance that

enables you to overcome whatever challenges lie ahead. Whether you are an accomplished yogi, a gym

addict, or new to exercise, you will find that yoga is a wonderful and valuable asset in pregnancy.

WHY YOGA IN PREGNANCY?

Adapting yoga poses to suit pregnancy varies between

different schools of yoga, but all stress the importance

of relaxation and taking safety precautions. This book

supports continuity in your motherhood journey with

yoga from the early weeks of pregnancy to the fourth

month after birth. However fit and experienced at

yoga you may be, gentle yoga is best in pregnancy to

help you tone muscles deeply, promoting the elasticity

and resilience needed to make space for your baby and

recover your core well-being after giving birth.

TONING YOUR PELVIC MUSCLES

Your pelvic floor muscles, which form a multiplex

hammock of muscles attached to your lower back

and abdominal muscles, require specific training to

give your uterus and other organs optimal support

in pregnancy. Deep breathing and exercises prepare

these muscles to become birthing muscles by

increasing their elasticity. You will learn to recognize,

isolate, and activate different muscle groups so that you

can use them most effectively during the birth. Your

aim is to birth lightlymaking use of your breath

to control these muscles and increase the efficacy of

uterine contractions while keeping the rest of your

body relaxed. Whatever individual needs you have

during the birth, this yoga practice will allow you to

release any fear and tension as your baby is born.

THE POWER OF DEEP BREATHING

Toning with your breath is the main focus of the

adapted yoga in this book. Your breath is one of yogas

main tools of discovery and connection; with it, you

become increasingly self-aware and step lightly through

the life-changing experience of motherhood.

Instead of relying on willpower to feel in control

during pregnancy and birth, use yoga to help you listen

to your body and respond calmly. Relaxation with deep

breathing is an effective way to soothe discomforts or

disturbing emotions early, before they require further

intervention. A greater awareness of your breathing

rhythms as you stretch and relax also nurtures you,

creating a sense of well-being and contentment that

extends through you to your baby, your partner, and

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