Sit at the edge (not on) the bolster(s) and draw the soles of your feet together. Set up by placing 1-2 bolsters lengthwise along the back of your yoga mat, and setting one block on either side of your mat. How To: This variation of reclining bound angle pose is ideal for women who still feel comfortable on their backs whilst pregnant. This can tone the spine and softly and safely compress the lower back, all while stimulating the kidney and bladder energy lines. The use of props to create a вЂholeвЂ™ for the belly, offering a refreshing alternative to typical backbends. Why : Pregnant women rarely get to be face-down. Lift your heart and gaze towards the sky and enjoy this gentle backbend. Carefully, rest your pelvis or the top of your thighs on one bolster, allowing your belly to rest in the open space, and place your elbows or your chest on the second bolster. How To: Place two bolsters belly length apart on your yoga mat. It is also a perfect place to connect with the baby in your belly. This pose offers a moderate stretch to the hips, thighs and those swelling ankles. Why : With ample propping, supported childвЂ™s pose can be a very relaxing, calming and destressing shape for moms-to-be. Draw your big toes towards one another, open your knees wide enough to create space for your growing belly, and release your torso down towards a block or bolster, ensuring that your belly is not squished to the floor. How To: Consider placing extra padding, such as a blanket beneath your ankle and knee joints before you come to kneel on the floor. This may help resolve those frequent trips to the washroom, which can be one of the most irritating aspects of pregnancy. Why : This posture stimulates your kidney meridian line, which is directly connected to your bladder. Surrender to the inward gaze towards your baby and your belly. Place a bolster lengthwise in front of your body as you begin to descend your head forward, setting your forehead on the bolster. Place blocks beneath your knees to limit the depth of this stretch. Draw your soles of your feet together and find a comfortable distance between your inner knees from left to right, and your heels and pelvis from front to back. How to: Settle your sitting bones onto your mat, elevating your hips with a prop if you like. It is said to connect to the highest manifestation of the mother.

In the Kundalini tradition, chanting the Adi Shakti mantra invokes the power and strength of the divine feminine and creative force. This is particularly useful when the mind and body feel busy and out of control. Why : Seated meditation is a powerful place to connect with your baby, and find stability and groundedness, while focusing on your mantra or breath. I bow to (or call on) the creative power of the Kundalini, the Divine Mother Power. I bow to (or call on) that through which God creates I bow to (or call on) the all encompassing power and energy Kundalini Mata Shakti, Mata Shakti, Namo Namo

Pritham Bhagvati, Pritham Bhagvati, Pritham Bhagvati

Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo Namo Upon arriving in the pose, either focus on the rhythm of your breath, the sensation of your baby within you, or consider repeating the mom-approved mantra below:ДЄdi Shaki, Adi Shaki, Adi Shakti, Namo Namo Support your hips by sitting on pillow for greater pelvic support. Root down through your sits bones, lengthening your spine and reaching up and out through the crown of your head. Opening Meditation in Sukhasana How to: Come to a cross-legged seated position. Note on props: If bolsters and blocks are not available, you can use pillows or rolled up blankets instead. Required for this sequence: 2 bolsters, 2 blocks, 1 optional blanket Avoid any poses that trigger pain, discomfort, dizziness or shortness of breath. Listen deeply to your inner wisdom to determine when it is time to crawl out of your fort and slip into the following posture. Spend as little or as much time as your body desires in each of these shapes. Whether you are hoping to improve sleep, strength and the flexibility required for labour or are striving to reduce stress, anxiety, lower back pain, nausea, carpal tunnel syndrome, headaches and breathing restrictions, prenatal yoga just might be the remedy you are looking for.Д«ask in the gentle rest and relaxation that comes with this short and sweet pregnancy-friendly restorative yoga sequence, designed to relieve lower back pain, ease tension, and release stress and anxiety. ItвЂ™s been noted throughout the years that a regular prenatal yoga practice can have a powerful impact on both mom and baby throughout pregnancy. вЂњA woman in birth is at once her most powerful, and most vulnerable.вЂќ - Marcie Macari

Restorative yoga sequence no props