Journey To Motherhood

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1a. Reach for the Stars

Sit on your heels, spine long and hands resting on your thighs, palms down [A]. Inhale as you lift your hips and sweep your arms upward, bringing your hands together in prayer position while gazing up at them [B]. Exhale as you sweep your arms back down and lower your hips to sit on your heels, palms on thighs. Do 5 repetitions.


Body Benefit: This flowing posture opens the lower back and hips, relieving tension, aches and pains.


Safety First

  • Breathe deeply through your nose while doing these poses; stay relaxed but focused.
  • Stop exercising if you experience any of the following symptoms: pain, fever, bleeding, faintness, cramping, sudden swelling or difficulty walking.
  • Dress lightly, preferably in natural, breathable fibers such as cotton, and drink plenty of water.
  • Move more carefully as your pregnancy progresses.

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1b. Reach for the Stars

Sit on your heels, spine long and hands resting on your thighs, palms down [A]. Inhale as you lift your hips and sweep your arms upward, bringing your hands together in prayer position while gazing up at them [B]. Exhale as you sweep your arms back down and lower your hips to sit on your heels, palms on thighs. Do 5 repetitions.


Body Benefit: This flowing posture opens the lower back and hips, relieving tension, aches and pains.


Safety First


Affirmation


"I have committed myself to something Anna said: Giving 100 percent of yourself to your baby 50 percent of the time is something to strive for. Anna and yoga have been beautiful guides into my special experience." -- Josie Maran

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2b. Spinal Twist

Starting on your hands and knees, lower yourself onto your forearms, knees slightly wider than hips, belly drawn in [A]. Inhale and rotate your torso to reach your left arm upward, turning your head to gaze up at your hand [B]. Exhale
as you slowly lower your arm to the starting position; repeat with your right arm. Do 3-5 reps on each side.


Body Benefit: This gentle twist strengthens the torso and stretches the lower back.

Affirmation


"I am a strong and focused woman, ready for anything."


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3. Archer Pose

Stand tall with your feet wider than your hips, belly drawn in. Lunge forward with your right foot, toes pointing straight ahead, and angle your left toes outward comfortably, heels aligned. Bend your right knee over the heel and keep your left leg straight, feet rooted to the floor. Raise your arms parallel to the floor and bend your left elbow, as if drawing a bow. Look straight ahead. Hold for 10-15 seconds, breathing slowly. Switch sides and repeat.


Body Benefit: This grounding pose strengthens legs, hips, back and arms, and improves posture and balance.

Affirmation


"With each breath, I create space for my baby."


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4. Half Moon Pose

Stand tall with feet about 6-8 inches apart.
Lift arms overhead, bringing hands together in prayer position. Breathing deeply, sway from side to side, moving hips and hands in opposite directions; pause at each side for at least
1 full breath. Repeat for 15-20 seconds.


Body Benefit: Strengthens the legs, lengthens the sides of the torso, and improves circulation and balance.

Affirmation


"Every day I cultivate my growing relationship with my baby. We are on this journey together."





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5. BackBend

Stand with feet hip-width apart, toes pointing straight ahead. Place hands on lower back, fingers open and pointing down. Inhale and gently move into a mild backbend, lifting your chin. Hold for 5-10 seconds. Slowly come out of the posture. Repeat 2 more times, breathing deeply.

Body Benefit: Strengthens the legs, hips and lower back, and improves coordination and balance.

Affirmation


"I trust my body completely throughout my pregnancy and birth experience."






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