Prenatal Yoga Workout

Healthy Sitting Position on Floor

The following three poses are recommended ways to sit so that you can reduce lower back strain, discomfort, and pressure. Seated on the floor: To help keep the spine straight in any seated position, sit with your entire back -- from shoulders to tailbone -- resting against a wall for support. You may also wish to sit on a firm cushion or folded blanket to help keep the spine straight.




Healthy Sitting In Chair



Rest feet on a cushion or low stool so knees and thighs are at hip level or higher to help prevent slouching and strain on the lower back.







Healthy Sitting: Firm Pose Sitting Position

1. Kneel on a mat with a cushion or folded blanket between your legs. You may need to lean forward slightly to avoid losing your balance. Tops of feet are flat against the floor, pointing straight back.

2. Supporting yourself with your hands, slowly and carefully lower your buttocks between your heels onto the cushion.

3. If you feel any discomfort, adjust the position of the feet or add more height to the cushion.

4. Hands may be placed behind you for support or may rest on thighs. Chest is lifted. *Do not sit in Firm Pose if you have symptomatic (i.e., painful, throbbing) varicose veins.

Modified Bellows Breath Arms Together

The following three slides will show you how to do this tension-relieving breathing. Stand with feet shoulder-width apart, arms held in front of you, palms together at chest height. Shoulders are down and away from the ears. Benefits: - Opens the chest and lungs - Relieves tension in the spine - Promotes a sense of well-being and fulfillment







Modified Bellows Breath

Open mouth and inhale as you stretch your arms to a T position. Lift your chin.









Modified Bellows Breath

Exhale completely as you tuck chin and tailbone, round your back, and bend at the waist and knees. Hands rest on thighs. Repeat 2 or 3 times. Meditation: With every breath, my baby and I become stronger.

Warm Up: Knee Rocking

1. Sit in a cross-legged position with your left leg on top. If necessary, lean against a wall to support your back.

2. Cradling the left leg with both arms, lift it toward your chest and abdomen as far you comfortably can.

3. Keeping your back straight, hold the leg as high and close to you as possible without straining.

4. Moving from the hip joint, gently rock the leg back and forth as though rocking a baby.

5. After rocking one leg several times, switch leg position and repeat with other leg.
Benefits:- Helps alleviate discomfort in the hip joints caused by your growing baby's pressure on the nerves and joints in the hip area, buttocks, and thighs. - Improves flexibility in the hip, pelvic, and groin areas. Note: Do this warm-up whenever you feel discomfort in the hips and pelvic area.

Sideways Swing (Parighasana)

1. Sit on a mat with legs bent to the right of the body. If necessary, lean against a wall to support the back (see Healthy Sitting).

2. Inhale and raise arms up; interlace fingers over your head. Upper arms are alongside the ears.

3. Gently curve your body to the right as you exhale slowly.

4. Hold for 5 to 10 seconds and breathe deeply.

5. Inhale and return to an upright position. Lower arms, rest, and breathe normally.

6. Move legs to the left side and repeat by curving to the left.

7. Repeat once more on each side. Meditation: I move and stretch to the rhythm of life.
Benefits: - Tones and strengthens muscles along the sides of the body - Aids digestion - Increases flexibility of the spin.

Dog Pose

Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Inhale and raise head and tailbone, letting your belly drop toward the floor. Curve your back in a swayback position. Eyes gaze upward. Take care not to overextend the neck or overarch the back.

Meditation: I stretch and move with grace and fluidity. Alternate between dog and the following cat pose several times, inhaling and exhaling deeply.




Cat Pose

Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Exhale and drop head and tailbone. Arch your back, exhaling further. Tighten buttocks and abdominal muscles. Alternate between dog and cat several times, inhaling and exhaling deeply.

Benefits: - Strengthens and relaxes the lower back - Increases suppleness along the spine - Improves circulation - Stretches muscles along the back, neck, and arms. Note: You support a lot of weight in your uterus during pregnancy. Do this every morning and evening. It's a great way to release tension and stress in the lower back.

Hands-to-Wall Pose: Part One

Benefits: This two-part pose tones and strengthens the muscles of the upper chest to better support enlarging breasts. It also strengthens the arms and wrists.

1. Stand erect with arms extended in front of you, palms against a wall. Place the body so you are at arm's length from the wall, leaning at a slight angle.

2. Fingers of both hands point toward each other, touching but not overlapping.

3. Shoulders are relaxed, feet flat on the floor. Buttocks are tucked to prevent lower back from arching. Meditation: I am the essence of strength, health, and happiness.

Hands-to-Wall Pose: Part Two

1. Slowly bend the elbows so that gradually and with control, your upper body moves toward the wall as you slowly exhale.

2. Bring your face as close to the wall as you comfortably can. The body remains straight. Do not bend at the waist or knees.

3. Hold for a few moments, breathing normally.

4. Inhale and slowly push away from the wall until your arms are straight and your body is erect. Lower your arms. Relax and breathe normally. Repeat 2 to 3 times.

Easy Bridge Pose (Setu Bandhasana)

1. Lie on your back with knees bent, feet flat on the floor and close to your buttocks.

2. Arms are by your sides.

3. Start by pressing your lower back into the floor so that the tailbone lifts up and away from the floor. Gradually lift the lower back from the floor, one vertebra at a time, until you are resting on your middle or upper back. Buttocks should be lifted a few inches from the floor. Weight should not be on your shoulders and neck.

4. Hold for 5 to 10 seconds and begin to slowly lower the back from the upper portion one vertebra at a time. Visualize the spine unrolling. Relax with the legs outstretched or hug the knees gently to the body. Repeat once more. Meditation: I see my body growing stronger and more beautiful each day.

Benefits: - Increases flexibility in the back and shoulders - Stretches and releases tension in the neck - Strengthens leg muscles

*As long as comfort allows, women in the second trimester may also do this pose.
Note: When getting up from a back-lying position, turn to your left or right side first and gradually work up to a sitting or kneeling position. This avoids any straining or dizziness.

Easy Pose Meditation (Sukhasana)

Sit in any comfortable position (see Healthy Sitting).
1. Arms are by your sides or folded in lap, shoulders down and away from ears. Close your eyes, breathe deeply.

2. Inhale and exhale deeply as you repeat: Meditation: I become aware of the muscles that support me as I sit.

3. Exhale and scan your body, acknowledging those muscles and the good work they do.

4. Inhale and repeat silently: Meditation: I release all the parts of my body that I do not need to use now.

5. Exhale, allowing those muscles to relax completely. Breathe deeply several times as you continue to relax and let go. Benefits: - Relaxes the muscles - Brings you back to the present moment - Slows the mind - Reduces blood pressure and heart rate - Calms the entire being, promoting peace and serenity

*An important part of birth preparation and labor is learning how to relax muscles not being used.
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i have never known of this prenatal yoga, thanks to Ms. Plinky Recto, i have given the time then to watch her in one of her appearance in television, she is i think if not mistaken was already 8 months pregnant..and still stretching her yoga way.. for all the mothers to be, here are some useful exercises for you and your baby.. what i have notice she is pregnant but her curves is still visible and attaractive.. i will do this as soon as i got pregnant..

What is Pilates?

What is Pilates? It is an innovative system of mind-body exercise evolved from the principles of Joseph Pilates.

Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.

It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.
Professional dancers have known the benefits of Pilates for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.

A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates, Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you.

Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
Build strength without "bulking up" - gain long, lean muscles and flexibility

Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Develop a strong core - flat abdominals and a strong back

Building on the principles of Joseph Pilates, Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Create an evenly conditioned body and prevent sports injuries

In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease and less chance of injury.
Learn efficient patterns of motion

Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.
Be confident and safe

No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.

Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.

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it is very much true that pilates is extremely flexible exercise system, because i am not just a yoga lover and a pilates lover too, true enough after months of doing pilates in only 5-10 mins a day, my muscles are toned and my back pain relieves.

Yoga Breathing

Learn breathing… the yoga way


With the ever-increasing incidence of lifestyle diseases like cardio-vascular and nervous system disorders, the time has come for us to address this ourselves, fair and square WITHOUT external dependence.

Did you know that reprogramming your natural breathing technique would not only help in preventing these problems but also help in the “reversal” of several such harmful conditions? Yes, it’s not only possible but proven too. In fact leading cardiac experts are advocating the benefits of “correct” breathing to their patients.

Surprising as it is, almost none of us use the full capacity of our respiratory organs. This is aggravated by our sedentary lifestyles and leads to several complications popularly called - lifestyle disorders.

The first question that comes to mind is – “How can I alter my natural breathing process?” Well, astonishing as it may seem, it’s true. By training our body to breathe in a particular fashion, we re-program our involuntary system to adopt this new way of breathing.

This breathing technique is called the “Full Yogic breath” or simply Yoga breathing.

Without wasting time, I’ll plunge right away into the technique followed by its overwhelming benefits.

First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax.

Step 1: Abdominal breathing

Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.

Step 2: Thoracic (chest) breathing

Again observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments. Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop

Step 3: Full Yogic breathing

This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 20 rounds.

Remember the pattern… Inhaling - abdomen then chest; Exhaling – chest then abdomen.

GOLDEN RULE: All of the above steps should be done WITHOUT strain. The natural tendency is to heave with effort. The right way is to make it smooth and effortless. Go slow and easy.

Initially you will experience unevenness or bumps in this breathing process – as if there are 4 separate parts to the full yogic breath. This is natural considering the years we have spent breathing improperly.

Instead, try to picture this breath as a continuous wave like pattern – as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation. It may take a few weeks of practice to perfect a “SMOOTH flowing pattern with MINIMUM effort and with MAXIMUM capacity.”

This is the desired effect!! Over time, the yoga way of breathing will come naturally to you.

And now for the all-important benefits…

The full yogic breath is the basic building block of the powerful yoga breathing techniques, also called ‘Pranayama’ in Sanskrit, which are known for their multifarious benefits.

But the tangible benefits of the full yogic breath are that it:


*Releases acute and chronic muscular tensions around the heart and digestive organs.

*Helps sufferers of respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. It actually increases lung capacity.

*Encourages proper nervous stimulus to the cardio-vascular system

*Dramatically reduces emotional and nervous anxiety

*Improves detoxification through increased exchange of carbon dioxide and oxygen

*Amplifies the auto immune system by increased distribution of energy to the endocrine system

*Calms the mind and integrates the mental / physical balance.

And the real icing is that it contributes to both vitality and relaxation through this single practice.
With such powerful all-round benefits, do you really need to be “motivated” to get going?
Go ahead, and take charge of your life like never before.

...actually i have practice doing yoga, and it sure helped me, i even told it bout my friends and they found out it's a real mind calming...

learn to breath properly the yoga way