Hello dear mama, and welcome to week 49 of your pregnancy journey, and yoga practice!
Here you will find bonus content for my Week by Week Pregnancy Yoga Journal (scroll down to download it for FREE if you haven’t already!).
Weekly Pregnancy/Baby Update
Diastasis recti, or abdominal muscle separation, is common in pregnancy. Later in the 4th trimester is a good time to begin easy core work to restore the core before extreme workouts or yoga practices.
I am emerging
Bridge pose – Setubandha Sarvangasana
Bridge pose is a great core stabilizer and glute activator. Begin with bum on the mat and breathe to activate your deep core. Then lift to a bridge while squeezing the knees together. You can also place a block between the knees.
Recommended Yoga Class
Restorative yoga is full of props, long holds, and complete relaxation. I want you to think of this as part of an at-home spa day for yourself! This class takes no effort, we are fully relaxing all of our muscles and allowing the nervous system to relax and reset. Our bodies go through so much when we are pregnant and growing this new little life, so we need lots of rest! I don’t know about you, but I was exhausted for my entire pregnancy. I didn’t really get that second trimester energy boost so many people talk about! So I found myself lazing around, resting on my yoga mat, holding poses, and very often falling asleep in savasana. =P So settle in, relax, breathe, rest, enjoy =)
*I am constantly updating recommended classes as I add more yoga classes to my YouTube library! Check back often for updates!
**Every body, woman, practice, and pregnancy is different. If the suggested class for this week does not suit you this week for any reason, please feel free to look for a different one on my YouTube channel. Trust your body and listen to your birth team!
How do you need to be loved and nurtured right now? What do you find really makes your day – a hot shower alone? A hot cup of coffee? Fresh air and sunshine?
Please feel free to share your responses below, so we can all help each other on this journey!