Prenatal Yoga for Bed Rest
So you're on bed rest. That's the pits, especially at a time when you'd love to be out preparing for baby or moving your body. If you're my yoga student, I'm going to miss seeing you in class (but it's ok, because I'll see you at Mom & Me soon enough)!
You can still practice SOME* yoga, although perhaps not a physical practice and not with us in class. It might sound a bit hokey (but that's ok, because I'm a yoga teacher and I'm allowed to sound a bit out there), but you can spend some time sending out good vibes to baby. Let them know they are in a very safe place with lots of people looking out for you two, and ask baby to stay in for a little while longer. You can focus on your breathing... sometimes when things get crazy and you can hear your heartbeat in your ears it is good to think:
Inhale: "Breathing in, I know that I am breathing in."
Exhale: "Breathing out, I know that I am breathing out."
Do this over and over again. If someone forwards you an email about something scary, delete it and then do this breath.
Try Ovarian Breath:
Imagine there is a long, golden cord wrapped around your hips and pulling into the center of the earth. That is holding you steady, just like baby's umbilical cord is holding them steady.
Now imagine that little flecks of light are rising up your spine as you inhale. Once start to exhale, allow that light to pour over your face, your heart, and back into your baby. Continue breathing in this way, never holding or restricting the breath.
There is a bit of science behind this... baby's endocrine system picks up on hormones from your endocrine system (and vice versa) so working towards the calmest state possible can have real results.
Actual physical movements*
- Ankle circles (each direction)
- Ankle extensions (push heel, ball, toe, curl your toes like you're grabbing something, and then pull the foot back to starting position)
- Wrist circles (interlace all fingers and make figure eight shapes with your wrists) go both directions
- Slow baby ab hugs. Slowly tighten your belly muscles inwards to hug your baby, then slowly release. Take several seconds for each.
- Arm stretches (using a belt, like a bathrobe belt, hold your arms overhead like the Y in YMCA with the belt between them. Move the belt forwards in front of you, then back behind you. It will kind of look like jumping rope).
- Keep the belt and do tricep stretches. Same grip, but now one hand is overhead and the other is by your low back. Your thumbs will face one another along the belt. Switch sides.
- Butterfly pose (sitting with soles of the feet together and knees open)
- Roll a tennis ball over any tense muscles you can reach, or put it into a sock and use that as a handle. Consider the hands, feet, calves, upper back, and really anywhere you can reach. You might be surprised to learn what is sore.
- Hands and knees, gentle "cat/cow" postures or just stay on hands and knees a bit
- side-lying leg lifts or stretches
*please, for the love of Pete, double check any physical activity with your provider. Bed rest can mean a number of things and can be prescribed for many reasons. Make sure you are doing what is best for YOU and YOUR babe. Take this list to your provider and verify that each and every action is ok before you try to perform it. Your provider may have additional exercises, too.
If your friends want to bring you things, say YES and TELL THEM what to bring you. Here is a fun list of things you may not have considered...
I'm one of those people who loves making your life easier (and I believe in you). I am an experienced registered prenatal yoga teacher and a lactation educator.
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