Lekos Leslie - Yoga For Pregnancy: Poses, Meditations, and Inspiration for Expectant and New Mothers

The information in this book is meant to supplement, not replace, proper yoga training. Any exercise during pregnancy poses some inherent risk. It is the responsibility of the reader to be mindful of her safety and to know her limits. Do not take risks beyond your level of experience, aptitude, training, and comfort. Neither the author nor the publisher takes any responsibility for any injury, pain, or other damage related to the use or misuse of this book. Copyright 2014 by Leslie Lekos and Megan Westgate
Photographs copyright 2014 by Jules Frazier All rights reserved.

No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Helios Press, 307 West 36th Street, 11th Floor, New York, NY 10018. Helios Press books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Helios Press, 307 West 36th Street, 11th Floor, New York, NY 10018 or . Helios Press is an imprint of Skyhorse Publishing.

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover photo by Jules Frazier Print ISBN: 978-1-62914-362-0
Ebook ISBN: 978-1-63220-199-7 Printed in China Contents Growing a baby is an honor and a responsibility unlike any other. A woman's practices during pregnancy lay the foundation for her birth experience and her child's constitution and lifelong development. Yoga is an amazing gift for both you and your baby as you begin this journey together.

This book was conceived when Megan was pregnant with her first child and a student in Leslies prenatal yoga class. Both of us have been practicing yoga for fifteen years, and with Megan's passion for yoga philosophy and writing and Leslies experience as a yoga teacher, childbirth educator, herbalist, and doula, we felt we could offer something valuable and unique to support pregnant women. A primary inspiration is our mutual passion for alignment-based yoga. The first section of the book includes sixty-one poses (asanas) that are beneficial to practice while pregnant, and which will help you prepare for labor. Each one includes photographs as well as detailed instructions for how to practice the pose. Our guidance is focused on how each pose should feel, not just how it should look.

Having appropriate engagement in the poses is especially important during pregnancy, when your body is producing extra relaxin hormone and your joints are looser. The next section of the book is organized around the seven chakras, or energy centers, of the body. The practices for bringing balance to the chakras include asana sequences as well as mantras, visualizations, Kundalini meditations, and tea recipes inspired by Leslies work as an herbalist. In the third section, we offer a variety of poses to use during labor. Most of these are not traditional yoga poses; they are postures that Leslie has learned through her extensive experience as a doula. Finally, we include practices for postpartum.

Once you have your healthcare provider's approval to resume normal physical activity, the poses in this last section of the book can help you regain muscle tone and energy, and can support you in connecting with yourself and your baby. We have created this book as a love-filled offering to every woman who is inspired to nourish herself and her baby with the myriad benefits of yoga. We wish you good health and many blessings on your amazing journey! Namaste, Leslie Lekos & Megan Westgate July 2014 It is essential to listen deeply to your body throughout pregnancy and postpartum. A dedicated yoga practice is a wonderful tool for cultivating the kind of careful attention and listening that can help you stay safe and healthy throughout your pregnancy. You should not feel pain in any of these yoga poses. The Engaging actions and Details to be mindful of given for the poses are designed to keep your practice safe and comfortable.

If you experience persistent pain in a given pose, please discontinue practicing it and focus on the poses that feel helpful and nourishing to you. In the first trimester, be extra gentle with yourself, particularly with back-bending actions. Deep backbends thin the belly and the uterine lining, which is not appropriate during pregnancy (the backbends section of this book contains only poses with very gentle back-bending action, which can be practiced safely). If you had a confident and comfortable inversion practice prior to becoming pregnant, you may continue the poses presented in this bookwith your health care provider's blessingbut be more cautious when kicking up. If these poses do not come easily to you, discontinue them during pregnancy. Throughout pregnancy and particularly in the last trimester, as increased relaxin hormone levels loosen your muscles, tendons, and ligaments, be extra mindful not to overstretch in the poses.

This also applies to the postpartum recovery period, when practice shifts to regaining strength and firmness throughout the body. Always consult your health care provider before doing any physical program, including yoga, during the childbearing years. Avoid all twisting poses where the belly is compressed, for example: Marichyasana III (Seated Twist/Marichis Pose) Parivritta Trikonasana (Revolved Triangle Pose) Parivritta Parsvakonasana (Revolved Side Angle Pose) Parivritta Ardha Chandrasana (Revolved Half Moon Pose) Avoid all poses that compress the abdomen, for example: Urdhva Prasarita Padasana (Leg Lift) Paripurna Navasana (Boat Pose) Chaturanga Dandasana (Plank Pose/Four Limbed Staff Pose) Sit-ups Avoid seated forward bends that put pressure on the belly, for example: Pascimottanasana (Seated Forward Fold) Janu Sirsasana (Head to Knee Forward Bend) (this can be safely modified, as shown on ) Triang Mukaipada Pascimottanasana (Three Limbed One Foot Intense Stretch of the West) (this can be safely modified, as shown on ) Avoid backbends, except for the ones presented in this book. Most backbends have a thinning quality in the belly, for example: Urdhva Danurasana (Upward Bow Pose/Wheel Pose) Ustrasana (Camel Pose) Avoid poses that require you to lie on your belly, for example: Danurasana (Bow Pose) Salabasana (Locust Pose) Avoid poses that require a rigorous kicking action, for example: Adho Mukha Vrksasana (Hand Stand) Pinchamayarasana (Elbow Balance) Practitioners that have practiced Sirsasana and Sarvangasana proficiently and without difficulty prior to getting pregnant can continue them. When practiced with ease they are beneficial in supporting a healthy pregnancy. If these poses were not easy prior to pregnancy, discontinue them until after the postpartum period. Using props in your practice can aid in better alignment, creating more space and freedom in the poses.

This is especially helpful during pregnancy when props accommodate and support your changing body and make room for your growing baby.

	Low Block Have the widest part of the block on the floor.