Yin yoga sequence for prenatal
- Butterfly Pose: Sit on the ground with the soles of your feet touching, allowing your knees to fall out to the sides. Place a prop under your knees if necessary. Hold for 3-5 minutes.
- Wide-Legged Child’s Pose: From a tabletop position, separate your knees wide and sit back on your heels, extending your arms forward. Place a prop under your forehead if necessary. Hold for 3-5 minutes.
- Supported Bound Angle Pose: Place a bolster or pillows behind you and sit with the soles of your feet touching. Allow your back to rest on the support and use a prop under each knee if necessary. Hold for 3-5 minutes.
- Cat-Cow Stretch: From a tabletop position, alternate between arching your back and rounding your spine while inhaling and exhaling. Repeat for 5-10 breaths.
- Pigeon Pose: From a tabletop position, bring your right knee towards your right wrist and extend your left leg back. Use a prop under your right hip if necessary. Hold for 3-5 minutes on each side.
- Supported Child’s Pose: Place a bolster or pillows in front of you and sit back on your heels, extending your arms forward. Rest your forehead on the support. Hold for 3-5 minutes.
Remember to listen to your body and modify poses as necessary. Avoid deep twists or backbends, and avoid lying on your back after the first trimester. Consult with your healthcare provider before starting any new exercise routine. Enjoy the benefits of a relaxing Yin yoga practice for prenatal!