Badha Konasana (Bound Angle Pose)

This pose helps to open the pelvis, hips and release tension from the area. This natural widening of the pelvis will help to make it easier for your baby’s head to engage in late pregnancy. Leaning back, allows your lower back to relax and encourages the sacral vertebrae to self-adjust.

How to practice:
This pose may be done either with a folded blanket to support the hips or with back to a wall. Optional: 1 or 2 small pillows to support the knees if there is tension.

Come to a comfortable seated position. Bend knees outward and gently press the soles of the feet together. Hold the ankles and draw feet towards the pelvic floor as close and comfortable as possible.

Placing the hands on the floor beside hips, inhale and lift entire spine upward. Exhale, relaxing head, neck, shoulders, pelvis, inner thigh muscles, and release knees downward toward floor. Breathe deeply for 1 -2 minutes.

Place palms on the inner things, and with an exhalation, press the thighs gently toward floor to increase inner thigh stretch.

When there is ease in the stretch, bend forward from hips, maintaining length through the spine and extend hands forward onto floor.

I truly enjoyed my pregnancy as it brought about so many discoveries about my physical and spiritual self, about my place in the world and among people. My pregnancy was easy and quite pleasurable, partly because I was just lucky not to have morning sickness and many other pregnant maladies, and partly thanks to my regular yoga practice: it definitely helped me to stay flexible (both physically and mentally), relaxed, and positive through the whole process of gestation. I was not afraid of birth and even looked forward to facing the pain with all the relaxation techniques I learned in prenatal yoga classes (thanks to my teachers Dawn, Jessica, and Eileen!) Click here to read Marina's full birthing story.

We invite you to share your Birth Story with us!
Email Lisa Taggart at lisat@yogayoga.com

Come check out Alice's new Postnatal class - Wednesdays, 3pm at Yoga Yoga South!

Alice says:
Pregnancy is a time of transformation. Sometimes it can be an emotional, mental, and physical rollercoaster with up and downs of all kinds. This is where yoga comes in. Yoga goes to work in all these areas to help you be more centered, confident, balanced and strong. This empowers you to make healthy decisions for you and your baby.

I teach because I want the same thing as you - a healthy, happy baby, mom, and family. This is what I'm committed to: The empowerment of women, mother centered births, and the creation of healthy, happy families.

In addition to your yoga practice, Alice offers the following tips:
Hydrate your body by drinking plenty of water and fruit juice. Eat Healthy - fresh veggies, whole grains, and plenty of protein - this will keep you strong. Rest when your body tells you to. These are basic guidelines for pregnancy and parenting; however, I feel I should add Empower Yourself. For it is one of the most important things during this transformation and will help everything else fall into place.

The Third Eye point referred to in yoga corresponds directly to your body’s pituitary gland, which releases oxytocin. Oxytocin in turn makes the uterus contract. Your brain is constantly regulating labor as it takes in a number of different messages, including clues about your emotional state. Fear and anxiety shut down the flow of oxytocin, and can make labor more difficult and can even stop it. Lavender and neroli(orange blossom essence) are relaxing essential oils that can help you at your birth. Try a couple drops on a cloth or tissue, and bring it to your nose to see if you like the scent.

From the book, Bountiful, Beautiful, Blissful by Gurmukh Khalsa

Prenatal Resources

We would like to provide you with a variety of resources. Click here to view our online resource list.

We invite you to share your birthing resources with us, or if you are a Birthing Professional please contact lisat@yogayoga.com

Postnatal Yoga class is a great way to support the body's recovery after birth. Mothers may bring their babies for an experience that incorporates yoga and bonding with the baby. These classes are a wonderful way to connect with other new mothers in supportive and healthy environment.

Postnatal Class Schedule

YY North
Friday 10:30am with Shari M

YYNorthwest
Wednesday 10:30am with Sarah E

YYSouth
Wednesday 3:00pm with Alice

YY Westgate
Tuesday 10:30am with Jess G.
Thursday 10:30am with Jess G - for Crawlers and Toddlers!
Sunday 1:30pm with Jess G.

Congratulations!

Eila Gilkison, daughter of Jenn Wooten (Yoga Yoga instructor) born May 7

We'd love to see your Yoga Baby!
Please send your pictures to Lisa Taggart, Prenatal Program Coordinator at lisat@yogayoga.com

Yoga Yoga Westgate, 4477 South Lamar, 512-358-1200
Yoga Yoga North, 2167 Anderson Lane, 512-380-9800
Yoga Yoga South, 1200 South Lamar, 512-326-3900
Yoga Yoga Northwest, 12001 Burnet Rd, 512-490-1200
Yoga Yoga Teacher Training, 1200 South Lamar, 512-326-2273