Video:Prenatal Yoga Pose: Downward Facing Dogwith Debra Flashenberg
Downward facing dog, or adho mukha svanasana, can help relieve the back and legs during pregnancy. Learn how to adjust the downward facing dog pose for prenatal yoga.See Transcript
Transcript:Prenatal Yoga Pose: Downward Facing DogHi, I'm Debra Flashenberg from the Prenatal Yoga Center, and I'm here for About.com Parenting.
What is Prenatal Yoga?Prenatal yoga can be extremely beneficial for the expectant mother since it focuses on building strength, confidence, and stamina while addressing many of the common aches and pains of pregnancy. Victoria will be demonstrating many of those postures.
This pose is adho mukha svanasana, downward facing dog.
Lift into Downward Facing DogComing on into all fours, ground down your hands and extend all ten fingers forward and feel a lift out of your wrists. Tuck your toes under and inhale and as you exhales start to reach your hips back and up. Feel the whole spine get extremely long.
Adjust the Prenatal PoseNow if the ham strings or the lower back feel a little tight come onto the toes a little bit more bend your knees and lift your sit bones near the ceiling maintaining the length in your spine, drawing your belly back towards your thighs.
Of course of the legs have the mobility and the flexibility start to extend your legs straight and reach your heels down. The idea is to keep a very long spine and relaxed neck.
Prenatal Benefits of Downward Facing DogThis pose can feel wonderful if there're backache issues because it lengthens your spine. It can also feel really nice if the hamstrings are tight because it releases the hamstrings. It's a nice opener and you can feel any stress from the neck released as you use the natural weight of your head for traction to let the crown of the head drop down.
Make sure that you're breathing all the way down towards your baby. And then allow your knees to bend, sit back on your heels.
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