Cathrine Mathiesen

'I long for women the world over to embrace their immense power, their selfless sacrifice and their spiritual magnificence. Conception and birth is the co-creation of life itself, the greatest miracle known to man. Miracles are not designed to let us down, if we trust in love.'

Karen Mander, hypnobirthing therapist at Heaven’s Gate

Pregnancy yoga

Many women find yoga when they are expecting a baby, and for good reasons.

Yoga provides valuable space in a usually hectic everyday life for you to be present in your body and the changes you are going through. Pranayama, conscious and attentive breathing, can help you find a way into your body to rediscover your intuition and inner wisdom, and to connect with the baby.  Practicing yoga throughout pregnancy can help you deal with some of the challenges that may arise during this time, such as lower back issues, pelvic girdle pain, sleep difficulties and raging hormones. And yoga can help you prepare for birth both physically and mentally.

Perhaps above all, yoga can help you appreciate and enjoy this magical time of your life, and welcome your baby into this world with a clear mind, an open heart and a sense of connectedness to the universe.

Practising yoga during pregnancy:

Do keep your practice smooth, light and attentive
Do learn to listen to your body and respect your inner voice
Do make room for the baby, never allowing it to be compressed in any way
Do breathe fully, and learn how to exhale completely
Do move slowly and gently
Do rest whenever you need to
Do use props and support to help you in your practice, especially when resting
Do enjoy chest opening practices to promote easy breath
Do include chanting, humming and other sound exercises in your practice
Do use yogic pelvic floor practices to learn how to identify, tone and release the muscles of the pelvic floor

Don’t jump from pose to pose or your feet wide, step or walk slowly and controlled
Don’t be tough on yourself – and don’t hold any poses for more than 5 breaths
Don’t over stretch, specially ligaments in groin
Don’t hold your breath or practice any vigorous pumping breaths
Don’t fold forwards with legs together and rounded back
Don’t lie on your front
Don’t lie on your back after 30 weeks
Don’t twist deeply
Don’t do any strong abdominal muscle strengthening poses
Don’t rush practice

Sequence for first trimester ›

Sequence for second trimester ›

Sequence for third trimester ›

Sequence to prepare for birth ›