{"id":97186,"date":"2018-04-16T19:04:23","date_gmt":"2018-04-16T23:04:23","guid":{"rendered":"https:\/\/wanderlust.com\/?p=97186\/"},"modified":"2018-05-15T18:00:35","modified_gmt":"2018-05-15T22:00:35","slug":"expect-expecting-yoga-baby","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/de\/journal\/expect-expecting-yoga-baby\/","title":{"rendered":"I’m Pregnant, Now What: The Yoga Edition"},"content":{"rendered":"

Jocelyn Gordon<\/a> is\u00a0the creator of HoopYogini\u2122 and Bhakti Boogie\u00ae Yoga. Catch her at Wanderlust Stratton<\/a>, Wanderlust Squaw Valley<\/a>, and the Denver, Brooklyn, Philadelphia, and Washington DC 108s<\/a>.\u00a0<\/em><\/p>\n

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Though it was almost 18 years ago, I still remember the moments after finding out I was pregnant with my first daughter. I walked the streets of Brooklyn to an inner soundtrack playing „What A Difference A Day Makes“, floating in a state of complete bewilderment.\u00a0 In truth, what a difference a moment makes\u2014the moment when you find out you’re pregnant, your life has completely changed. Nothing is the same, and that includes your yoga practice.<\/p>\n

There are shifts in hormones<\/a>, emotions, and your physical self. These changes are exciting (they mean your babe is healthily on the way!), but can be can also be quite intimidating. You may wonder how your new body and new baby will affect your yoga practice, specifically if you\u2019ll have time, or be able to do the same poses you could before finding out about your little bundle of joy. Below you’ll find some tips and insight on how you can positively shift your relationship with yoga as you journey from pregnancy to parenthood.<\/p>\n

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First Trimester<\/strong><\/h3>\n

In your early days of pregnancy, excitement, trepidation,\u00a0and joy may be the first signs of your rapidly changing emotions. Pay attention\u00a0to these shifts. This in itself makes you a masterful practitioner of mindfulness and provides valuable lessons for parenting.<\/a><\/p>\n

During the first trimester,\u00a0it\u2019s important to tune in to these changes. You\u2019re in a gathering phase. Allow yourself to feel. Notice when you need movement and tune into when you need rest. Start releasing attachment to what your yoga practice „should“ look like and start embracing that yoga is a balance of steadiness and ease. Discover relaxation in the effort.<\/p>\n

Emphasize pranayama<\/a>, meditation, and take embodied „tours“ through your body. Activate your third eye energy to envision your baby growing with grace. Remind yourself that every cell in your body knows how to create and gestate life. Practice restoratives and deepen your trust in your body and the great miracle of your pregnancy.<\/p>\n

Second Trimester<\/b><\/h3>\n

As your pregnancy progresses, your postures will require modification. Give yourself permission to have more space between the feet, widen your legs in your forward folds, and minimize dizziness by taking your time in transitions. Even though you may need to slow down and take your time, your second trimester is ironically when you may feel more energized and vibrant.<\/p>\n

Starting your second trimester forward, Relaxin<\/a> (the hormone that helps the ligaments around your pelvis relax so that the pelvic bones can open and your baby can be born) begins to slow and ease all the ligaments and tendons within the body.<\/p>\n

For some, this may be a temporary experience of hypermobility. Although you may be a super limber pretzel, don\u2019t push yourself when stretching, twisting, and back bending. Allow this season of your practice to emphasize stability, endurance (good practice for both the birth experience and parenting), breath mastery, and mental focus.<\/p>\n

Third Trimester<\/b><\/h3>\n

Say hello to bigger boobs, a bigger belly, and shortened space for the breath! All three of these things require that you continue to modify your postures (shifting to side-lying savasana or restorative relaxations with blocks and blankets), and also consider using props such as a chair, hula hoop, or ballet bar to assist with your shifting balance. Include a\u00a0range of motion exercises\u2014point and flex your ankles, rotate your ankles and wrists, practice seated spinal rotations (Sufi „Grind“<\/a>)\u2014to create space, minimize swelling, and support circulation.<\/p>\n

Overall, add more circular, gyroscopic, and gentle undulating movements into your practice. Allow yourself to enter sensual, meditative spaces where you feel in total harmony with your mind and body. Be sure to sound, groan, and release tension by relaxing your jaw and staying close to the earth.<\/p>\n

The third\u00a0trimester is a wonderful period to increase the time you spend\u00a0meditating. Allow your meditations to be a preparation for what some moms may experience as a „marathon“ birth and what we all hope to endure\u2014a lifetime of living love through parenting. (The meditation below is designed to open your heart chakra, and incredibly beneficial for moms and moms-to-be who would like to tap into their changing emotions.)<\/p>\n

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