“[Her] palms are sweaty, knees weak, arms are heavy/
there's vomit on [her] sweater already, mom's spaghetti...”
Okay, that might be a bit of an exaggeration, especially the part about spaghetti, as energy does slightly redeem itself second trimester, providing I get my nap in... oh beautiful, beautiful nap, why was I so cruel to you as a child? I hope my own knows better! Yet if you find that I am not doing all the moves I am instructing, please do not be surprised! And if you cannot twist or turn or bend the same way you did pre baby bump, please give yourself a break, there is a beach ball expanding inside your abdomen... but I promise it will not be there forever!
In the beginning I took that whole “do not lay on your back” thing to heart, but honestly, it is the most comfortable position, and I usually feel her kicking when I am laying on my back... she is already practicing her downward dog to warrior one transition! Although I do find myself laying on my back more frequently these days, I do try to limit it to no more than a few minutes at a time, which means savasana is out for this mommy. A seated form of final relaxation can be just as wonderful though, and good practice for meditation! Taking final relaxation in child pose is something I have found myself doing a lot of lately, first it is a hip opener, good practice for birth, and at the moment, the belly does not get in the way of enjoying this position, especially when you are able to bring your knees out a little wider than the mat.
About half way through the second trimester some movements became much more complex for me, this does not mean I have given them up, as I feel there are many benefits, just that I may modify them or not hold them as long.
Standing forward fold: The belly is getting in the way of the fold, so I will bring my feet a little bit further than hips distance apart to create more room. Secondly, I may not hold this pose for too long, as it feels as though my lungs are being compressed by the uterus pushing in a different direction. Be cautious with this one if you practice it, and slowly roll yourself up, so you do not get to dizzy!
Why is the forward fold important? First, it feels wonderful for stretching the hamstrings, calves, and hips; it is also very relaxing and enabling the practitioner to loosen the tension in the upper torso, specifically the arms, face, next, and head. I love this pose because it feels like the tension can just drip out of your finger tips!
If you find standing forward fold to be too uncomfortable, try a wide leg variation with a yoga block centered between your feet to rest your hands on, this is both comfortable, and relaxing!
Plank: Okay, so most people do not even like doing plank under regular circumstances, but the benefits to this move outweigh any of the gripes! Having a strong core will help hold your baby in the proper position (hello alignment!), helping to facilitate an easier birth. A traditional yoga plank (balancing on the hands, as opposed the the forearms), also strengthens the wrists. The good thing about planking is it does not squish or twist your midsection, like many other core moves. It just holds your center in one steady place, while enabling you to still breath freely and naturally.
Now, if you are unable to hold onto a normal, smooth flow of breath, I suggest that you modify the move, maybe drop to the forearms (specifically if you have wrist issues), or come into a knee plank (straight line from the knees to the top of the head. The benefits will still be there, without the added strain.
Be conscious of how straight your back is while in plank, the belly may pull you down slightly in the front, check to make sure your back is not arched!
Still a favorite of mine from trimester one, maybe even more of a favorite now, is cobbler's pose. In this pose you are seated with the soles of your feet together, and fold forward toward your legs. In the second trimester, I have begun to modify this pose, by taking a strap around the feet, and using it to pull my body toward my legs, before laying back onto a bolster, or several pillows which have been stacked behind me. While laying back, you may choose to hold the strap, pulling the feet in toward the body, or release it all together. If you are feeling too much strain in the hips, take a couple of yoga blocks, or pillows and place them under your knees. This pose is relaxing, and a wonderful hip opener! I will definitely be practicing it till the end.
As always, do things within your own comfort zone; you know your body best!
Happy practicing mommies!!
peace- Dana
Okay, that might be a bit of an exaggeration, especially the part about spaghetti, as energy does slightly redeem itself second trimester, providing I get my nap in... oh beautiful, beautiful nap, why was I so cruel to you as a child? I hope my own knows better! Yet if you find that I am not doing all the moves I am instructing, please do not be surprised! And if you cannot twist or turn or bend the same way you did pre baby bump, please give yourself a break, there is a beach ball expanding inside your abdomen... but I promise it will not be there forever!
In the beginning I took that whole “do not lay on your back” thing to heart, but honestly, it is the most comfortable position, and I usually feel her kicking when I am laying on my back... she is already practicing her downward dog to warrior one transition! Although I do find myself laying on my back more frequently these days, I do try to limit it to no more than a few minutes at a time, which means savasana is out for this mommy. A seated form of final relaxation can be just as wonderful though, and good practice for meditation! Taking final relaxation in child pose is something I have found myself doing a lot of lately, first it is a hip opener, good practice for birth, and at the moment, the belly does not get in the way of enjoying this position, especially when you are able to bring your knees out a little wider than the mat.
About half way through the second trimester some movements became much more complex for me, this does not mean I have given them up, as I feel there are many benefits, just that I may modify them or not hold them as long.
Standing forward fold: The belly is getting in the way of the fold, so I will bring my feet a little bit further than hips distance apart to create more room. Secondly, I may not hold this pose for too long, as it feels as though my lungs are being compressed by the uterus pushing in a different direction. Be cautious with this one if you practice it, and slowly roll yourself up, so you do not get to dizzy!
Why is the forward fold important? First, it feels wonderful for stretching the hamstrings, calves, and hips; it is also very relaxing and enabling the practitioner to loosen the tension in the upper torso, specifically the arms, face, next, and head. I love this pose because it feels like the tension can just drip out of your finger tips!
If you find standing forward fold to be too uncomfortable, try a wide leg variation with a yoga block centered between your feet to rest your hands on, this is both comfortable, and relaxing!
Plank: Okay, so most people do not even like doing plank under regular circumstances, but the benefits to this move outweigh any of the gripes! Having a strong core will help hold your baby in the proper position (hello alignment!), helping to facilitate an easier birth. A traditional yoga plank (balancing on the hands, as opposed the the forearms), also strengthens the wrists. The good thing about planking is it does not squish or twist your midsection, like many other core moves. It just holds your center in one steady place, while enabling you to still breath freely and naturally.
Now, if you are unable to hold onto a normal, smooth flow of breath, I suggest that you modify the move, maybe drop to the forearms (specifically if you have wrist issues), or come into a knee plank (straight line from the knees to the top of the head. The benefits will still be there, without the added strain.
Be conscious of how straight your back is while in plank, the belly may pull you down slightly in the front, check to make sure your back is not arched!
Still a favorite of mine from trimester one, maybe even more of a favorite now, is cobbler's pose. In this pose you are seated with the soles of your feet together, and fold forward toward your legs. In the second trimester, I have begun to modify this pose, by taking a strap around the feet, and using it to pull my body toward my legs, before laying back onto a bolster, or several pillows which have been stacked behind me. While laying back, you may choose to hold the strap, pulling the feet in toward the body, or release it all together. If you are feeling too much strain in the hips, take a couple of yoga blocks, or pillows and place them under your knees. This pose is relaxing, and a wonderful hip opener! I will definitely be practicing it till the end.
As always, do things within your own comfort zone; you know your body best!
Happy practicing mommies!!
peace- Dana