Mel Campbell - The Yoga of Pregnancy Week by Week: Connect with Your Unborn Child through the Mind, Body and Breath

Mel Campbell 2012

The right of Mel Campbell to be identified as the author of this work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1998.

Published in 2012 by Findhorn Press, Scotland

ISBN 978-1-84409-593-3

All rights reserved.

The contents of this book may not be reproduced in any form, except for short extracts for quotation or review, without the written permission of the publisher.

A CIP record for this title is available from the British Library.

Photos by Ryan Libre, Documentary Arts Asia 2008

Matt Campbell 2012 (p. 67.)

Michael Mitton 2012 (pp. 18, 34, 38, 58, 74, 88, 94, 110, 120, 130, 1423, 144)

Edited by Jacqui Lewis

Cover design by Damian Keenan

Designed in Kingfisher by Geoff Green Book Design

Printed and bound in the EU

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Findhorn Press
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Scotland, UK

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Disclaimer

The information in this book is given in good faith and is neither intended to diagnose any physical or mental condition nor to serve as a substitute for informed medical advice or care.

Please contact your health professional for medical advice and treatment. Neither author nor publisher can be held liable by any person for any loss or damage whatsoever which may arise from the use of this book or any of the information therein.

To my three beautiful daughters
Esm, Phoebe and Evi

I wrap my arms lovingly around my daughters: Esm, Phoebe and Evi. I thank each one of you for all your cuddles, giggles, tears and unconditional love and for choosing me as your mother. Thank you.

I found a comfortable seat, I rested my hands around my bump and cradled you. I closed my eyes and marged with the rhythm of my breath. I connected with you through my mind, body and breath and together we practised The Yoga of Pregnancy. Thank-you Evi, for sharing my practice with me and for being my inspiration for this book.

T hank you to my husband Matt, who was privileged to encounter all the hormones released throughout each one of my trimesters during each of my pregnancies, and throughout the writing of this book. Thank you for your forever-endearing love, support, encouragement and for sharing all of my dreams.

I would also like to share my gratitude to The Yoga Studio, Chiang Mai, Jennifer Van Der Park for her assistance and sharp eye during the photoshoot, and to Ryan Libre for his ongoing patience with this project.

I would like to thank all my yoga teachers, who have shared their wisdom and gifts with me over the years, and all my students, who continually inspire me.

Finally, I would like to thank Findhorn Press for believing in my project and to my editors Sabine and Jacqui for their clarity, commitment, time and vision during the delivery of this book and for helping me to realize my dream.

The light within me bows to and honors the light within each and every one of you.

NAMAST

This book is aimed at mothers-to-be who wish to celebrate pregnancy and explore the joy of prenatal yoga.

If you are feeling fatigued during your pregnancy yet still wish to practise yoga asanas (poses), please respect your body and refer to the restorative poses or pranayama (breath) exercises in this book that are indicated as being suitable for your trimester.

Remember that your body is changing and may feel different every day and that each pregnancy is a unique experience, even for the same woman. If something doesnt feel comfortable in your practice, the rule is: dont do it. If it is uncomfortable for you to hold any pose for the length of breaths indicated, please rest in an appropriate pose such as Childs Pose and return to the pose only when you feel ready.

The hormone relaxin is released during your pregnancy to help stretch your ligaments and connective tissues to open your body and prepare it for labor. It is not uncommon for women to experience discomfort in the pelvic girdle due to the increased mobility in the pelvic joints.

It is advised that you bear in mind this increased flexibility and take care not to overstretch your body when practising asanas, or when doing any other form of exercise.

To minimize the risk of pelvic discomfort or damage, it is recommended that you avoid deep squats and asymmetrical poses and always refer to the notes of caution provided.

Before you begin the course of yoga outlined in this book, familiarize yourself with the poses and ensure that you have everything you need: any yoga props you may want to use, drinking water, soothing music if you like. Wear comfortable loose clothing and remember to allow one to two hours after eating before you start a yoga practice or any other exercise.

If you have never practised yoga before, you are advised to seek out a certified prenatal yoga instructor and attend classes specifically designed for pregnancy, and to use this book only as an additional source of guidance.

Please consult your doctor or midwife before attempting any of the poses or other practices in this book. The reader assumes their own responsibility and the author is not responsible for any injuries incurred.

Please note: The author was photographed for the purpose of this book during her second and third trimester of pregnancy; therefore the photographs are not an accurate representation of each week of pregnancy.

Y oga is the Sanskrit word for union, and through the practice of yoga the mind, body and breath are united.

During pregnancy you live and breathe with your baby and he or she becomes aware of your thoughts, movements and emotions; so it seems only natural that they should be included in your yoga practice.

Each chapter of this book honors the weekly development and physiological changes taking place within both you and your growing baby. These changes are reflected and supported by the practices of affirmation, meditation, pranayama (breathing techniques) and asana (poses) to help you unite with your baby through your mind, body and breath. By deepening your awareness of your growing baby in this way, you can enhance and embrace all the stages of your pregnancy and prepare yourself mentally, physically and emotionally for labor, giving birth, and motherhood.

The first trimester of a pregnancy is the most challenging in terms of practising yoga. Although there is usually no visible evidence of the pregnancy, on the inside your body is going through rapid, daily changes. As your baby starts to make its home in your uterus, it develops from a single embryonic cell into a growing fetus. The physical make-up of your growing baby is formed by the end of week nine, and by the end of the first trimester it is moving effortlessly around in its oceanic sea of amniotic fluid.

During these first 12 weeks, it is vital that you listen carefully to your body, letting the bodys innate wisdom be your guide and respecting any cues it may give you. Pregnancy is not the time to overexert yourself; rather, it is a time to relinquish any temptations to overachieve and to focus instead on a mindful practice of meditation, pranayama and restorative yoga poses that honors both your changing body and your growing baby.