Table of Contents
Yoga Foundations 6
Why Yoga in Pregnancy? 8
Stages of Pregnancy 10
Foundations of Practice 12
Create Your Own Yoga Practice 16
Early Pregnancy 18
Basic Pelvic Alignment 20
Spinal Rolls 22
Sitting Stretches 24
The Thunderbolt 26
Easy Triangle 28
Shoulder Stretches 30
Breath & Awareness 32
Adapted Shoulder Stand 34
Relax, Open, Nurture 36
Special Applications 38
Midpregnancy 40
Alignment of Spine 42
Breath & Awareness 44
Pelvic Floor Stretches 46
Sitting Chair Stretches 48
From Sifting to Standing 50
Sitting Stretches 52
Wide-Open Stretches 54
Easy Kneeling Stretches 56
Adapted Kneeling Stretches 58
Advanced Kneeling Stretches 60
Tree Pose 62
Standing Hip Openers 64
Sun Salutation 60
Supported Triangle to Moon 70
Advanced Triangle to Moon 72
Supported Archer to Warrior 1 74
Advanced Archer to Warrior 3 76
Standing Twists 80
Strong Centering Poses 82
Breathing Techniques 84
Active Relaxation 86
Relaxation 88
Special Applications 90
Late Pregnancy 94
Alignment of Spine 96
Sun Salutation 98
Circular Stretches 102
Warrior to Wall 104
Yoga Dances 106
Sitting Stretches 108
Wide Kneeling Stretches 110
Yoga for Better Sleep 112
Special Applications 114
Yoga For Labor And Birth 116
Stretching for Birth 116
Yoga for Labor 118
Breath, Visualization, and Sound for Birth 122
Postnatal Yoga 126
First Relaxations 128
Comfortable Baby Feeding 130
Inner Toning 132
Gentle Back Stretches 134
Standing Tall 136
Chair Yoga Twists 138
Kneeling Stretches 140
Kneeling Sun Salutation 142
Standing Open Twist and Forward Bend 144
Standing Sun Salutation 146
Twists & Bends 150
Bridge to Rolling Plow 152
Relaxation 154
Special Applications 156
Index 158
Acknowledgments 159