84
MIDPREGNANCY
These exercises are best practiced after you have completed
your Section breathing (p.44). Like Section breathing, they involve
the flow of breath and energy as you contract and release your
muscles, particularly in the lower part of the abdomen and the
back. Such simple techniques deepen your breathing and help
you gain confidence in your ability to give birth lightly using
effective breathing. You can also use these exercises to wind
down after your yoga routine and before relaxation.
BREATHING TECHNIQUES
CAUTIONS
For breathing exercises
in a seated position:
Use a chair or sit against a wall
with a cushion to support your
lower back if you cannot sit
comfortably on the floor.
Do not use your pelvic floor
muscles in these exercises; actively
relax your pelvic floor muscles as
you focus on the supporting
muscles at the front and back
of your lower pelvis.
Sit on a cushion on the floor
with your feet in Butterfly pose.
Place your hands on the floor
behind you. Breathe in, open
out your chest, and draw your
shoulder blades together. Then
gently tilt your pelvis back and
press down on your sitting
bones as you exhale slowly.
Sit upright on a cushion. Place
one hand at your sternum and
the other by your pubic bone.
Inhale and push your sternum
up slowly while applying gentle
pressure on your pubic bone
with your hand. Sustain this
double action as you exhale.
Repeat three times. Stop if
you feel light-headed.
BASIC BREATHING WITH PELVIC TILT AWARENESS
STRONG & SPACIOUS
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BREATHING TECHNIQUES
BENEFITS
These breathing techniques are
safe without contraindications.
They create:
A gentle toning of your rectus
abdominal muscle (the “six pack
muscle”), which helps prevent these
from splitting if overstretched
in late pregnancy.
An awareness of the small muscles
around your sitting bones.
A strengthening of your pelvic
girdle at the front and at the back.
A calming and
empowering effect.
Sit upright on a cushion, or higher on a couple of yoga blocks if needed.
Inhale and feel your abdomen expand. Exhale and draw in your lower
abdominal muscles powerfully. Register the pressure that builds at the
base of your spine. Inhale again and this time draw your abdominal
muscles in gently as you exhale, trying to keep your pelvic floor muscles
as relaxed as possible. Let your lungs fill out effortlessly before your next
“power breath.” Repeat this cycle of breathing three times.
Stand in Mountain pose with your
feet apart and your knees slightly
bent. Inhale, and as you exhale,
contract your buttock muscles
as tightly as you can. At the end
of your exhalation, relax your
buttock muscles and bend your
knees further, keeping your spine
aligned. Notice the synchronized
toning of your buttock muscles
and your lower abdominal
muscles. Toning the muscles that
support your pelvic floor helps
create pelvic stability and
promote pelvic elasticity. This
action raises your awareness
of the combined actions of the
abdominal and lower back
muscles during labor and birth.
Join a thumb and index finger at your
mouth. Inhale through the nose and
exhale as slowly as possible through
pursed lips, with a “Hoo,” “Fhooo,”
or “Ssooh” sound. Feel the breath on
your fingers. This technique tones the
deep abdominal muscles encasing the
uterus and calms the nervous system.
STANDING PELVIC BREATHING
POWER PELVIC BREATHING
BLOWING A FEATHER
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