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Mindful Motherhood Yoga Series Page 1

Sukhasana: Easy Pose

Upavista Konasana: Straddled Open-Legs Pose 1 2

Baddha Konasana: Butterly/Tailor Sitting Pose 1 2 3

The Mindful Motherhood Yoga Series was developed by Jnana Gowan (www.powerhed.com) and illustrated by Joanne LeCocq (www.wildroosterproductions.com), for the book Mindful Motherhood: Practical Tools for Staying Sane During Pregnancy and Your Childs First Year (New Harbinger/Noetic Books, 2009) by Cassandra Vieten, PhD (www.mindfulmotherhood.org)

Mindful Motherhood Yoga Series Page 2


Adho Mukha Svanasana: Downward-Facing Dog

Adho Mukha Viransana: Childs Pose

Uttansasana: Standing Forward Bend

Tadasana: Mountain Pose 1

The Mindful Motherhood Yoga Series was developed by Jnana Gowan (www.powerhed.com) and illustrated by Joanne LeCocq (www.wildroosterproductions.com), for the book Mindful Motherhood: Practical Tools for Staying Sane During Pregnancy and Your Childs First Year (New Harbinger/Noetic Books, 2009) by Cassandra Vieten, PhD (www.mindfulmotherhood.org)

Mindful Motherhood Yoga Series Page 3


Squats

Kegels or Pelvic-Floor Exercises


Kegels, or pelvic-floor exercises, are contractions of the pubococcygeus muscle, which is the hammock-like muscle that stretches from the pubic bone to the tailbone, forming the pelvic floor. Conditioning this muscle can provide the strength to make birth easier and help keep your perineum intact (reducing tears and episiotomies). Doing these exercises can also help prevent leaking urine when you sneeze, cough, and laugh hard, or when jumping. Another perk of practicing Kegels (mindfully, of course) is that sexual enjoyment may be enhanced for both partners. By practicing these exercises for the duration of the pregnancy (and your life), you are toning your pelvic floor, which houses your reproductive region, along with about thirty-six pairs of muscles that attach to your pelvis.

The Mindful Motherhood Yoga Series was developed by Jnana Gowan (www.powerhed.com) and illustrated by Joanne LeCocq (www.wildroosterproductions.com), for the book Mindful Motherhood: Practical Tools for Staying Sane During Pregnancy and Your Childs First Year (New Harbinger/Noetic Books, 2009) by Cassandra Vieten, PhD (www.mindfulmotherhood.org)

Mindful Motherhood Yoga Series Page 4


Virabhadrasana II Warrior II

Prasarita Padottanasana: Wide Legged Forward Bend

Savasana: Corpse Pose (On Side)

The Mindful Motherhood Yoga Series was developed by Jnana Gowan (www.powerhed.com) and illustrated by Joanne LeCocq (www.wildroosterproductions.com), for the book Mindful Motherhood: Practical Tools for Staying Sane During Pregnancy and Your Childs First Year (New Harbinger/Noetic Books, 2009) by Cassandra Vieten, PhD (www.mindfulmotherhood.org)