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Dahn Yoga Pre-natal Poses
By Michela | October 7, 2008
When I was a member at the Brookline, MA Dahn Yoga Center in 2005, there was another member attending class at the same time who was pregnant. She attended class up until the last week before she gave birth. Her goal was to have a natural childbirth, and was taking class to become as flexible as possible and to learn how to manage pain.
Through the class, she really became more in touch with her body, and said it helped her with the birthing process. The held postures we did helped her learn to be present and relax through any pain in her body.
The head instructor at my center gave her modifications of the exercises we did in class, as well as exercises she could do at home. I no longer remember what they were, except that she tapped her hips instead of her Dahn-jon (lower abdomen). However, I found some pre-natal Dahn Yoga exercises in the Fall 2005 issue of body & brain magazine. I can’t present them all here, but I’ll type out a couple that I think are the most interesting:
Pelvic Roll
Tighten and contract your lower abdominal muscles with your back flat against a wall. Breathing in deeply, roll your pelvis forward and arch your back slightly so that the wall is massaging your lower back and tailbone. Hold for one second and then breathe out while contracting and cradling your lower abdomen again. Repeat at least 50 times.
This is an alternative way of doing intestine exercises. It strengthens the uterus and pelvic muscles while simultaneously restoring mobility to the intestines, improving digestion, absorption of nutrients, and excretion. Eliminating toxins from the intestinal track is especially important during pregnancy, as it not only affects organs such as the kidneys, liver, and stomach, but the fetus as well.
Upward Stretch
Kneel with your legs separated, hip-width apart and with a pillow between them. Squeeze your knees together, resting your buttocks on the pillow. Distribute your weight evenly. The stretch should be felt in the thighs, not the knees. Inhale and raise your arms straight up over your head with your palms touching. Keep your spine straight and lift upward from the lower back, squeezing your anus. Hold for as long as is comfortable. Come out of the pose and rest in ‘Baby Pose’. This posture stretches thighs and helps relieve indigestion.
Baby Pose
Kneel with your legs separated hip-width apart and your big toes touching. Bend toward the floor and stretch your arms straight out in front of you, palms touching the floor. Sink your buttocks onto your heels for a deep stretch. Keep your breath completely natural. Use this pose to come out of difficult poses. You can also do ‘Baby Pose’ whenever you wish to rest peacefully. It stretches thighs, arms, hips, and spine while relaxing the whole body.