• shennon

dedicated to Ms Moore's buMp

pre natal yoga suitable for all trimesters


Dear little buMp,

Your mummy is a wonder lady. From our time practising yoga together, I can tell that she is very patient and has a loving heart. Her smile exudes from within; I believe that has got something to do with you! I have shared a few practices with her and with that, hopefully it will help prepare her mentally and physically in welcoming you to the world.

Looking forward to your arrival.

~smileitsyoga



intense side stretch

  1. step your RIGHT foot back. feel both feet firmly on the ground.

  2. raise your right arm up above your head.

  3. enjoy the stretch on the right side of your body.

inhale and exhale (slowly) for 5x

REPEAT on the other side









practise this as an alternative to the start of Sunsalutations OR on it's own.

Stand with feet slightly wider than hips width apart (or even wider for comfort). Angle your feet slightly outward toward 10 and 2 o'clock.

  1. INHALE lift both arms up, reaching your finger tips up into the sky.

  2. EXHALE to bend your knees and reach arms forward and sweep it down(engage your pelvic muscles).

  3. INHALE up to table top position.

  4. EXHALE melt and sweep hands down to your feet/ground.

Control the descent and reverse the movement carefully and remember to engage your pelvic muscles.

REPEAT 5x - take a rest in child's pose and REPEAT for another 5x



squats

props: mat/blanket, happy heart (and a buMp)

stand the back of your feet on your rolled mat, with feet slightly wider than hips width apart (or even wider for comfort). Angle your feet slightly outward toward 10 and 2 o'clock.

  1. INHALE lift both arms up, reaching your finger tips up into the sky.

  2. EXHALE to bend your knees, take your hands to prayer position and pretend as though you are going to sit back in a chair. If you can, aim to lower yourself until your hips sink beneath your knees.

Control the descent and reverse the movement carefully and remember to engage your pelvic muscles.

REPEAT 10x - take a rest in child's pose and REPEAT for another 10x


HAPPY YOGGING!



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