40 MIDPREGNANCY
42 Alignment of Spine
44 Breath & Awareness
46 Pelvic Floor Stretches
48 Sitting Chair Stretches
50 From Sitting to Standing
52 Sitting Stretches
54 Wide-Open Stretches
56 Easy Kneeling Stretches
58 Adapted Kneeling Stretches
60 Advanced Kneeling Stretches
62 Tree Pose
64 Standing Hip Openers
66 Sun Salutation
70 Supported Triangle to Moon
72 Advanced Triangle to Moon
74 Supported Archer to Warrior 1
76 Advanced Archer to Warrior 3
80 Standing Twists
82 Strong Centering Poses
CONTENTS
6 YOGA FOUNDATIONS
8 Why Yoga in Pregnancy?
10 Stages of Pregnancy
12 Foundations of Practice
16 Create Your Own Yoga Practice
18 EARLY PREGNANCY
20 Basic Pelvic Alignment
22 Spinal Rolls
24 Sitting Stretches
26 The Thunderbolt
28 Easy Triangle
30 Shoulder Stretches
32 Breath & Awareness
34 Adapted Shoulder Stand
36 Relax, Open, Nurture
38 Special Applications
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84 Breathing Techniques
86 Active Relaxation
88 Relaxation
90 Special Applications
94 LATE PREGNANCY
96 Alignment of Spine
98 Sun Salutation
102 Circular Stretches
104 Warrior to Wall
106 Yoga Dances
108 Sitting Stretches
110 Wide Kneeling Stretches
112 Yoga for Better Sleep
114 Special Applications
116 YOGA FOR LABOR AND BIRTH
116 Stretching for Birth
118 Yoga for Labor
122 Breath, Visualization, and Sound for Birth
126 POSTNATAL YOGA
128 First Relaxations
130 Comfortable Baby Feeding
132 Inner Toning
134 Gentle Back Stretches
136 Standing Tall
138 Chair Yoga Twists
140 Kneeling Stretches
142 Kneeling Sun Salutation
144 Standing Open Twist and Forward Bend
146 Standing Sun Salutation
150 Twists & Bends
152 Bridge to Rolling Plow
154 Relaxation
156 Special Applications
158 Index
159 Acknowledgments
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