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Video:Prenatal Yoga Head-to-Knee Pose

with Debra Flashenberg

If you experience nasty calf cramps during the night, then this prenatal yoga pose is for you. Learn how to do head-to-knee pose to relieve your tight muscles.See Transcript

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Transcript:Prenatal Yoga Head-to-Knee Pose

Hi, I'm Debra Flashenberg from the Prenatal Yoga Center and I'm here for About.com Parenting.

Benefits of 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 those postures.

This posture's called Janu Sirsasana , head-to-knee pose.

Fold Over Into Head-to-Knee

Extend your right leg straight out and bring the left soul of your foot against your right inner thigh. Flexing through your heel, take a deep inhale and as you exhale tip your pelvis extending your body a long reaching for your foot.

Modify the Pose to Your Level

Now some of us might not be able to reach and grab the foot so you may want to have a strap or a towel to wrap around the ball of the foot, this will help keep the spine long so you're not rounding your back as you try to reach forward. If you find the strap isn't necessary, of course you can just extend and grab your toes.

Finish Stretching in Head-to-Knee

Again keep your spine long and the front leg extended and the knee drawing up the leg. Take several long deep breaths, and reaching out through your heel, reaching out through your heart forward and up. Inhale and as you exhale lift up and well change to the other leg.

Switch Legs in Head-to-Knee Pose

Bring your right leg in and extend your left leg out. Place the soul of the foot against the inner thigh. Make the spine tall and inhale and as you exhale tip the pelvis forward, try not to break at the spine, keeping the spine nice and long so that again the crown of the head is in line with your tailbone. Your left knee is extended and the left knee cap is drawing up so the thigh bone is reaching down into the floor. Feel the nice length and breadth of your spine. Think of breathing down to your baby. Inhale, and as you exhale, lift up.

Prenatal Benefits of Head-to-Knee Pose

So this posture is particularly beneficial because it opens the back of the leg. It also lengthens your spine. A lot of women complain of calf cramps during pregnancy so this gives your body a chance to really open through the calf muscle and get some circulation in there. So I'm hoping you won't get those nasty calf cramps during the middle of the night. It's also a wonderful pose to extend through your hamstring releasing any tensions of the hamstring, buttocks, and lower back.

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