Video:Prenatal Yoga Hero Posewith Debra Flashenberg
Bring a sense of calm and focus to your hectic day with the prenatal version of hero pose. You'll feel a satisfying stretch in your thighs and ankles while you take some time to breathe and relax.See Transcript
Transcript:Prenatal Yoga Hero PoseHi, I'm Debra Flashenberg from the Prenatal Yoga Center, and I am here for About.com Parenting.
Benefits of Prenatal YogaPrenatal 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 Virasana, hero pose.
Begin the Hero PoseComing on to your knees, widen your heels for enough space that your hips can fit between your heels. You may want to take a block and put it underneath your hips.
Adjust the Hero PoseIf you don't have a block you can roll up a towel or blanket. And then gently bring your pelvis onto the block. Check in with your ankles and make sure the top of the foot is pointing straight down so the ankles aren't flaring out to the side.
Then you can even take your thighs and internally rotate each thigh. This allows a little bit more space for the sacrum. Notice that the pelvis is tipping forward and back and see if you can line your pelvis straight up. Imagine a bowl of water and you balancing that bowl very evenly. Lift through the arm pit chest, broaden the collar bone and allow the crown of the head to reach out.
Prenatal Benefits of the Hero PoseThis pose is rather calming, allows a nice open chest, a lot of breath. And also opens the quadriceps or thigh muscles, your knees, and the tops of the feet and the ankles.
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