Kids Yoga Ideas for Home

Written by Kristen, kids yoga, vinyasa yoga, hatha yoga, and yoga twist instructor at Hot Feet Fitness.

 

Here is an outline to bring yoga geared toward kids into your home. This is an outline of ideas with an outer space theme. You can do all of it or parts of it. Whatever works best for you!

 

Outer Space Theme - 

 

Well wishes: 

● May I be happy, may I be peaceful, May I be safe, may I be kind. 

● May you be happy, may you be peaceful, may you be safe, may you be kind. 

 

Review of expectations: We stay on our mats unless directed to do otherwise, we stay focused on ourselves and not each other. 

 

Sun Salutations 

● Start standing with feet together, hands at the heart in prayer. (Mountain) 

● Stretch up to the sky (Salute the sun) 

● Fold down to the toes (Forward fold) 

● Jump the feet back (Plank) 

● Lay on your belly and lift your heart (cobra or up dog) 

● Lift the hips up high making a triangle (down dog) 

● Jump or walk feet to hands (forward fold) 

● Reach up to the sky (Salute the sun) 

● Return hands to heart (Mountain) 

Repeat  2 or 3 times



Breathing - Star Visualization 

 

Imagine a bright star shining overhead. It is unique just like you. What color is it? How bright is it? How does the light move through space? Start to imagine this light shining down through the top of your head. This unique star is your star, it is special to you and its energy can go right down through the top of your head. See the light coming into your head and lighting up your face. You can feel the energy of this star down into your hands. It will continue to light up your heart. Your tummy. Down into your legs. It lights up your hands and feet. Take a moment and just feel that special light from your star in your hands and feet. How does it feel? Does it tickle or tingle or vibrate? Does it take on a new color? Are there places in your body that are brighter or duller? Stay sitting as long as needed. 



Space Story: 

 

Pax lived on planet Beserk. Pax was a peaceful Alien who loved the quiet stillness. 

 

● Alien pose (Make up an alien pose.) All of his friends loved to stay up late being loud playing music and dancing. 

● Telescope pose (cobra) One day he decided to take a rocket and leave his home planet to see if he could find a quiet place. 

● Rocket pose (chair pose and then jump) 

● Galaxy pose - hip circles 

● Shooting star pose - tip toes walking around mat. Opposite arm and leg lifts. 

● Comet pose flow (side angle to peaceful warrior - sweep hand forward, then back) 

 

● Child's pose - It seemed like most of the universe was big and loud and scary. 



● Reverse tabletop - Then he sees a black hole. At first it seemed quiet and calm, but as Pax got closer it turned out to be more than he had bargained for and he was sucked into the black hole. Then Pax arrived in our galaxy. 

 

● Sun pose (Mountain pose) 

 

Partner Planet poses 

● Dwarf plants - smallest circle holding hands 

● Neptune - lean into each other hands high 

● Saturn - warrior 3 

● Jupiter - biggest circle we can make holding hands or feet and hands 

● Orion's belt pose (tree) back to back 

● Asteroid (reclined over rock) 

● Boat feet together - Pax arrived on the most colorful planet and saw the yogis meditating and saw how they shared the practice with each other and it made them stronger. He decided he could learn from them and bring this knowledge back to his home planet. 

 

● Ease pose back to back breathing - Pax returns to his home planet and decides to teach meditation. He teaches his whole planet how they can enjoy music and dancing and also enjoy quiet and stillness. He teaches them how to calm down and they teach him to go with the flow because teaching and learning go hand in hand. 

● Crescent moon 

● Star gazing pose (Savasana) 

 

High Energy Game - 

● Stop and go yoga pose. "Rocket man" Elton John musical yoga mats. Play the music while you move like you are an astronaut in space. 

● Asteroid toss, scarves or pom poms, through hula hoop. 

 

Reading a poem and/Or Visualization - MISSION PEACE – Today is an important day and you feel excitement growing inside of you. Taking a deep breath through your nose you begin to feel calm and more focused. Today you will travel with your fellow astronauts into outer space. You slip one leg and then the other into a silver jumpsuit that has been selected as your official uniform for your travel. You fall in line with your team and find yourself walking through the exit door and down a ramp towards the shuttle. You climb the steps that have been placed in front of 

the shuttle and wave at the people that have gathered to watch the blast off. Inside the shuttle you see a circle of seats and you land in the nearest one. You slip one shoulder and then the other into the harness seat belt that will secure you in this powerful take off. You look in front of you and notice the floor is a window and you will be able to view the entire landscape around you during your travel. 

 

The intercom announces your departure and the four... three... two...one… launch has become a reality. You feel the power of the release as you are sent into the atmosphere and find yourself looking at the earth as if it were a pea. You see the light change as you move into outer space and take a deep breath to calm your ever- growing excitement. You now see particles of light, chards of meteor and a darker horizon. The atmosphere has shifted and you observe a hair comb float by you. Your team member laughs as he realizes he forgot to take his comb out of his pocket before entering the shuttle. 

 

You know your trip will be short as time is reduced when you travel this fast. You look forward to your mission. Stars are around you now and there are pieces of hazy matter you are not familiar with. The area is dark and you realize you have traveled far beyond the earth’s orbit. The intercom informs you that you will soon be landing on your destination and you take yet another breath to calm your building anticipation. You feel the landing and are instructed to release your harness, move into the outer chamber and suit up for your mission. It is only ten steps to the exit and you begin to move. 

 

As you place the outerwear over your jumpsuit you find that you are weightless and must move slowly in order to keep your balance. You place the helmet with oxygen over your head and as the inner chamber door locks you step through the opening outer exit. Out into a world that is unfamiliar and resembles a mystical version of your planet earth. You have been chosen to place the flag into the crust of this new planet and you begin to do so with the support of your team. You stand back and admire the design that has been developed for this mission and notice the colorful symbol and letters warm your heart. Each letter has been carefully designed to put the intention of your mission into the energy of this place. 

 

You smile, and know that the PEACE you have chosen to represent this mission will generate the intention of the entire planet earth. Peace, shanti, the message we all wish to place into our future. Feeling complete and content you move with the small team back through the shuttle door and decompress in the inner chamber. Removing your suits, you move back into the inner shuttle where you secure your seat belts and prepare for the return voyage. Taking a deep breath you now relax and know you have made a contribution to the world and can feel proud of your mission. The Peace shuttle lifts and propels from the new found planet to carry you home. 

 

Meditation - Peace (unity) begins with me 

 

● Well wishes 

● Closing OMs

 

Kids Yoga Ideas for Home

Written by Kristen, kids yoga, vinyasa yoga, yoga twist, and hatha yoga teacher at Hot Feet

 

Here is an outline to bring yoga geared toward kids into your home. This is an outline of ideas with an outer space theme. You can do all of it or parts of it. Whatever works best for you!

 

Outer Space Theme - 

 

Well wishes: 

● May I be happy, may I be peaceful, May I be safe, may I be kind. 

● May you be happy, may you be peaceful, may you be safe, may you be kind. 

 

Review of expectations: We stay on our mats unless directed to do otherwise, we stay focused on ourselves and not each other. 

 

Sun Salutations 

● Start standing with feet together, hands at the heart in prayer. (Mountain) 

● Stretch up to the sky (Salute the sun) 

● Fold down to the toes (Forward fold) 

● Jump the feet back (Plank) 

● Lay on your belly and lift your heart (cobra or up dog) 

● Lift the hips up high making a triangle (down dog) 

● Jump or walk feet to hands (forward fold) 

● Reach up to the sky (Salute the sun) 

● Return hands to heart (Mountain) 

Repeat  2 or 3 times



Breathing - Star Visualization 

 

Imagine a bright star shining overhead. It is unique just like you. What color is it? How bright is it? How does the light move through space? Start to imagine this light shining down through the top of your head. This unique star is your star, it is special to you and its energy can go right down through the top of your head. See the light coming into your head and lighting up your face. You can feel the energy of this star down into your hands. It will continue to light up your heart. Your tummy. Down into your legs. It lights up your hands and feet. Take a moment and just feel that special light from your star in your hands and feet. How does it feel? Does it tickle or tingle or vibrate? Does it take on a new color? Are there places in your body that are brighter or duller? Stay sitting as long as needed. 



Space Story: 

 

Pax lived on planet Beserk. Pax was a peaceful Alien who loved the quiet stillness. 

 

● Alien pose (Make up an alien pose.) All of his friends loved to stay up late being loud playing music and dancing. 

● Telescope pose (cobra) One day he decided to take a rocket and leave his home planet to see if he could find a quiet place. 

● Rocket pose (chair pose and then jump) 

● Galaxy pose - hip circles 

● Shooting star pose - tip toes walking around mat. Opposite arm and leg lifts. 

● Comet pose flow (side angle to peaceful warrior - sweep hand forward, then back) 

 

● Child's pose - It seemed like most of the universe was big and loud and scary. 



● Reverse tabletop - Then he sees a black hole. At first it seemed quiet and calm, but as Pax got closer it turned out to be more than he had bargained for and he was sucked into the black hole. Then Pax arrived in our galaxy. 

 

● Sun pose (Mountain pose) 

 

Partner Planet poses 

● Dwarf plants - smallest circle holding hands 

● Neptune - lean into each other hands high 

● Saturn - warrior 3 

● Jupiter - biggest circle we can make holding hands or feet and hands 

● Orion's belt pose (tree) back to back 

● Asteroid (reclined over rock) 

● Boat feet together - Pax arrived on the most colorful planet and saw the yogis meditating and saw how they shared the practice with each other and it made them stronger. He decided he could learn from them and bring this knowledge back to his home planet. 

 

● Ease pose back to back breathing - Pax returns to his home planet and decides to teach meditation. He teaches his whole planet how they can enjoy music and dancing and also enjoy quiet and stillness. He teaches them how to calm down and they teach him to go with the flow because teaching and learning go hand in hand. 

● Crescent moon 

● Star gazing pose (Savasana) 

 

High Energy Game - 

● Stop and go yoga pose. "Rocket man" Elton John musical yoga mats. Play the music while you move like you are an astronaut in space. 

● Asteroid toss, scarves or pom poms, through hula hoop. 

 

Reading a poem and/Or Visualization - MISSION PEACE – Today is an important day and you feel excitement growing inside of you. Taking a deep breath through your nose you begin to feel calm and more focused. Today you will travel with your fellow astronauts into outer space. You slip one leg and then the other into a silver jumpsuit that has been selected as your official uniform for your travel. You fall in line with your team and find yourself walking through the exit door and down a ramp towards the shuttle. You climb the steps that have been placed in front of 

the shuttle and wave at the people that have gathered to watch the blast off. Inside the shuttle you see a circle of seats and you land in the nearest one. You slip one shoulder and then the other into the harness seat belt that will secure you in this powerful take off. You look in front of you and notice the floor is a window and you will be able to view the entire landscape around you during your travel. 

 

The intercom announces your departure and the four... three... two...one… launch has become a reality. You feel the power of the release as you are sent into the atmosphere and find yourself looking at the earth as if it were a pea. You see the light change as you move into outer space and take a deep breath to calm your ever- growing excitement. You now see particles of light, chards of meteor and a darker horizon. The atmosphere has shifted and you observe a hair comb float by you. Your team member laughs as he realizes he forgot to take his comb out of his pocket before entering the shuttle. 

 

You know your trip will be short as time is reduced when you travel this fast. You look forward to your mission. Stars are around you now and there are pieces of hazy matter you are not familiar with. The area is dark and you realize you have traveled far beyond the earth’s orbit. The intercom informs you that you will soon be landing on your destination and you take yet another breath to calm your building anticipation. You feel the landing and are instructed to release your harness, move into the outer chamber and suit up for your mission. It is only ten steps to the exit and you begin to move. 

 

As you place the outerwear over your jumpsuit you find that you are weightless and must move slowly in order to keep your balance. You place the helmet with oxygen over your head and as the inner chamber door locks you step through the opening outer exit. Out into a world that is unfamiliar and resembles a mystical version of your planet earth. You have been chosen to place the flag into the crust of this new planet and you begin to do so with the support of your team. You stand back and admire the design that has been developed for this mission and notice the colorful symbol and letters warm your heart. Each letter has been carefully designed to put the intention of your mission into the energy of this place. 

 

You smile, and know that the PEACE you have chosen to represent this mission will generate the intention of the entire planet earth. Peace, shanti, the message we all wish to place into our future. Feeling complete and content you move with the small team back through the shuttle door and decompress in the inner chamber. Removing your suits, you move back into the inner shuttle where you secure your seat belts and prepare for the return voyage. Taking a deep breath you now relax and know you have made a contribution to the world and can feel proud of your mission. The Peace shuttle lifts and propels from the new found planet to carry you home. 

 

Meditation - Peace (unity) begins with me 

 

● Well wishes 

 

● Closing OMs

 

 

 

 

Healthy Work-From-Home Habits

Millions are taking their work home this month in order to do their part in keeping families, friends, and community safe through social distancing. During this time, it’s more important than ever to be mindful of your work-life-balance. When bringing the office into the home space, home and work responsibilities can seem to blend into one long unending task. Working in isolation can also make you lonely, anxious, and affect your performance. 

 

 

 

To break the monotony and keep healthy work habits at home, here are a few tips to help bring balance and mindfulness into your routine:

 

1. Keep or create a morning ritual.

 

Just because your “office” may be in your home doesn’t mean you have to give up your morning routine. Make getting ready for the day a ritual, one where you can ease yourself out of rest and into the work you plan to do for the day. Maybe start your day with a little meditation, exercise, a nice shower and a cup of tea or coffee. Try to avoid checking the news or social media for the first few moments after waking, you’ll have the rest of the day to be bombarded by others. Let the morning be just for you.

 

2. Create a dedicated workspace and transform the space during work hours.

 

Our minds are always working, even when we are unaware. We subconsciously attribute our work space to our work. By transforming a dedicated area of our home into a workspace during work hours, we tell our subconscious mind that it is time to focus and put our energy into work. We can turn this off by changing the workspace once work hours are finished. This will allow our subconscious mind to rest and feel that work is over for the day. The space is no longer here to subconsciously trigger you to work and you can rest until tomorrow.

 

3. Move, stretch, check-in periodically.

 

Sitting for long periods of time can be one of the most detrimental things to our health, especially for those of us who work in office jobs. Try to make a habit of standing up every hour, moving, and checking-in with ourselves. Set a timer if you have to. 

 

4. Manage your work hours. Shut down when off-hours.

 

It is easy to blend work into your home life when working from home. This makes it challenging further down the line, to effectively relax and restore. The purpose of turning off is to rest so that we can be recharged and be ready to embrace the next day's challenges effectively. 

 

5. Stay connected!

Set some time to connect with your co-workers, families, and friends. Set up a time to call or check-in. Many people are scheduling online social hours during this time. Stay in community.

 

Remember, the only person responsible for your health and well-being is you. Let’s move toward a path of empowerment and not forget to work for ourselves when working from home.

 

Written by Diana, a Barre Teacher at Hot Feet

Notice the Thought, But Don’t Think It.

  
Notice the thought, but don’t think it. 

“What the heck?” my daughter scoffed, incredulous as she read that line over my shoulder, “That doesn’t even make any sense, that’s impossible.” I was as dismissive of it as she was initially, but alas, the sentiment has been rattling around in my head for the last few weeks and I’m awfully close to obsessing on it. 

How do you respond to it? Are you wondering how it could be possible to do such a thing? Does it sound like nonsense or perhaps it has a ring to it, a distillation of your need to get control over your own thoughts? 

I think it’s fair to say that when considering meditation many believe that it is a way to master our minds, to elicit some control over our thoughts. I also think that many immediately realize the futility of that pursuit and we give up on the idea altogether. 

So let's explore the veracity of the claim that we have any control at all over our thoughts. As an experiment, an inventory, grab a pen and paper and set a timer for five minutes then write down every thought you have. 

My bet? You wouldn’t even make it to three minutes. Our brains are whirring non-stop, unconsciously filling with thoughts in seemingly unconnected ways. That snub you suffered from that mean Jennifer on the playground in fifth grade to that new haircut you’ve been considering to that adorable pooch from the Westminster Dog Show and on. Indeed, controlling our thoughts is an impossible task. So if we don’t have a way to control them how can we change the way our minds are working if they’re not working for us? 

We can change how we feel about the thought, how we respond to the thought. 

That’s what I think “Notice the thought, don’t think it” really means, to consider how the thought makes you feel, why do you feel the way you feel about the thought and instead of being at the mercy of the emotions the thought might stir in you, rather you start making conscious, deliberate choices to feel those feelings or not. 

So, without thinking about them, what are your thoughts?
 
Written by Hot Feet yoga instructor Stacy

Christmas Presence

I grew up in a secular home and my childhood Christmases always left me wanting, no matter the volume or quality gifts my family was able to provide us children, the day following Christmas was always accompanied by profound emptiness; a soulful vacancy that all the presents in the world could not fill. My home was also a broken one and Christmas came complete with the magical gift of highlighting the dysfunction within my family something awful. Suffice to say that the Ghost of my Christmas Pasts stalks me to this day and, even though I am entirely conscious and keenly aware of this spectars origins and its unwelcome nature, I find that I am still trying to wrestle my stolen joy from its decades-long talons. 

 

Enter yoga. During a particularly hot practice earlier this week, while in Corpse Pose meditating on burnt out light bulb above me, I had an epiphany. I realized that I could practice Christmas instead of experience Christmas. I realized that I could take my attitude toward my yoga practice into my holiday experience and, as I do in yoga, choose to view my successes or failures as part of the Christmas-practice learning process. Yoga is not a destination, that is, you never really “ arrive” in yoga. The practice reveals that you are capable of poses you thought were outside of your ability, your balance improves, your ability to focus increases and you become stronger. Christmas could be the same. And, while Christmas Day itself might be “A Thing” on the calendar, it does not have to be the destination. That is, mindfully practicing Christmas every day of this season could bring about the same benefits I find on my yoga mat and who couldn’t use more balance, strength and focus? Can someone actually possess too much of these attributes? If so, I have yet to make their acquaintance. 

 

So I start today. If you see me at the studio and I seem a little awkward, it’s because I’ve embarked on a new practice. Perhaps you would like to practice with me? Perhaps you’ve been practicing for awhile and you can show me how its done. No matter where you are in your journey, you are welcome to practice with me anytime, Christmas or otherwise.

Stacy Manning
Hot Feet Fitness Instructor


The Benefits of Gratitude

 

 

We are in full swing of the holiday season, which means a lot of extra get togethers, parties, and time with friends and family. This can be really fun and also add a touch of stress. Adding in a bit of gratitude to the mix can really boost our moods, relationships, and health. 

 

There have been many studies done about gratitude. One study was conducted by two psychologists from the University of California, Davis and the University of Miami. They had a group of people that they divided into three groups. They were all asked to write a couple of sentences each week for ten weeks. One group wrote about things they were grateful for. The second group wrote about things that irritated them. The third group wrote about events in their lives that affected them, neither positive or negative.

 

After the ten weeks, the gratitude group were more optimistic, exercised more, and felt better about their lives. 

 

What are the benefits of gratitude?

 

·      Gratitude improves mental health and general well being

·      Gratitude strengthens relationships

·      Gratitude frees us from toxin emotions

·      Grateful people have higher self-esteem and feelings of self-worth

·      Grateful people are more resilient under stress

 

How can we add more gratitude in our daily lives?

 

·       Tell someone you are grateful for them

·       Write a quick note to someone and send in the mail or leave on the bathroom mirror or their desk at work

·       Write something you are grateful for on a piece of paper or journal just for yourself

·       Send a nice text to someone new each day during the holiday season

·       Invite someone over for coffee or dinner as a thank you for their friendship

 

 

Want to read more inspiring articles about gratitude? Here are the articles that inspired me:

 

7 Scientifically Proven Benefits Of Gratitude

How Gratitude Changes You and Your Brain

Why Gratitude Is Good

Author: Alli Shircliff

Save the Turkey! Healthier Vegan Thanksgiving Recipe Ideas

 

We all love a plate full of the traditional dishes of Thanksgiving: bright red cranberry sauce, green bean casserole, squash, stuffing, sweet potatoes, mashed potatoes, and pumpkin pie. This year try incorporating a couple of vegan dishes that are sweetened with maple syrup instead of sugar. They are so tasty that you won’t even tell the difference!

 

Here are two ideas:

 

Maple Syrup-Sweetened Cranberry Sauce

Yield: 10 to 12 servings

 

Ingredients:

 

1 (12 ounce) bag fresh cranberries

1 small orange, zested and juiced

¼ cup maple syrup

¼ cup water

1 pinch sea salt

1 cinnamon stick

 

 

Directions:

 

1.    Combine cranberries, orange zest, orange juice, maple syrup, water, salt, and cinnamon stick in a pot; heat over medium-high heat until simmering.

2.    Reduce heat to a simmer, place a lid on the pot, and cook, gently stirring every 5 minutes, until sauce is thickened and cranberries have burst, about 20 minutes.

3.    Remove cinnamon stick before serving.

 

 

Butternut Squash with Walnuts

Yield: 4 to 6 servings

 

Ingredients:

 

1 butternut squash- peeled, halved, seeded, and cut into ½-inch slices

 cup water

¼ cup maple syrup

¼ cup dark rum (optional)

¼ teaspoon cinnamon

1 pinch salt

¼ cup walnuts

 

Directions:

 

1.    Combine butternut squash, water, maple syrup, rum, cinnamon, and salt in a skillet; bring liquid to a boil.

2.    Reduce heat to low, place a lid on the skillet, and simmer, stirring every 5 minutes, until squash is tender, about 15 minutes.

3.    Transfer butternut squash to a serving dish, keeping the liquid in the skillet.

4.    Continue simmering liquid in skillet until a thickened sauce forms, 5 to 7 minutes. Pour sauce over butternut squash.

5.    Garnish butternut squash with walnuts right before serving.

Author: Alli Shircliff

Körper Stretch Teacher Training First Take

I recently attended the Körper Stretch teacher training and give it five out of five stars. As a yoga instructor, I haven’t been to a teacher training since my yoga teacher training. The Körper Stretch teacher training was just what I needed and wanted.

 

The instructors, Shea and Spring, were very welcoming and professional. They handed out the curriculum booklet when we arrived, gave us a schedule for each day of the training, and made the environment warm and comfortable. We went through the background of what Körper (meaning ‘body’ in German) Stretch is all about: a class focused on full body stretching for all fitness levels, body types, and ages. We learned that it isn’t a yoga class, but a class focused on stretching. 

 

We learned the benefits of stretching: increased flexibility and range of motion, injury prevention, improved posture, improved sports performance, and stress relief.

 

We were then led through a master class taught by Shea, which was a great way to think and feel the class a little differently after having learned the background of Körper Stretch. Then we spent some time going through potential stretches to use in class and wrote our own 5-minute sequence. Each of the participants then taught a 5-minute class segment and we got feedback afterwards.

 

I left feeling stretched (physically and mentally), got a good night’s sleep, and returned the next day. On the second day, Spring led us through a master class. This was a nice way to start the day and to see a different version of the same type of class. We learned that every teacher will teach the class differently, while at the same time providing an environment of stretching. 

 

Then the participants each led a 25-minute class. This was the real test of how we understood the material and concept of Körper Stretch. Then we each got feedback and wrapped up the training.

 

I would recommend this training to anyone who wants to learn more about stretching and anyone who wants to take their exercise or practice to the next level by teaching. The Körper Stretch Teacher Training is an inspiring way to learn, to grow, to stretch, and to be part of the community!

Alli Shircliff
Hot Feet Fitness Yoga & Stretch Teacher

 

 

Kind Words

"I am not a social media type and do not want to join Yelp. However, I do want to give Kudos to Hot Feet Fitness in Burien, WA. I am in town for a 6 week training seminar for work and Hot Feet Fitness has been a life saver. I attended class 10:30 yoga flow class Sunday Sept, 1, 2019. The instructor music and quality of class went well above and beyond my expectations. However, what was even more impressive was how squeaky clean the studio is. I would definitely recommend this studio to anyone looking for a quality yoga studio with experienced and high quality instructors."

 
All the best,
 
Jeanette Muzio
Alaska Airlines 

Why You Should Consider Yoga During Pregnancy

 

 

As yoga’s popularity increases, its benefits are becoming more and more well known. Many people around the world will attest to the stress relief, core strengthening and flexibility that yoga provides. One group that can especially benefit from yoga is expecting mothers. 

 

Prenatal yoga will ease the burden of childbearing by supporting key muscles, making it easier to sleep and preparing pregnant women for childbirth. In addition to the physical benefits, yoga will increase confidence leading up to labor and calm the minds of expecting mothers. Still wondering if prenatal yoga is the right choice? Read about some of the proven benefits below. 

 

Strengthens Key Muscle Groups

Regular prenatal yoga will strengthen and tone important muscles like the abdominals and pelvic floor. The pelvic floor supports the baby as well as the digestive organs during pregnancy. Carrying a child places an extremely large burden on this important muscle group so strengthening it through yoga is a great idea. 

 

Promotes Good Posture

Carrying a child can place a great strain on the lower back, which changes the mothers’ center of gravity and can lead to bad posture before and after childbirth. There are many yoga poses designed to help alleviate pain and tension in the lower back, which improves posture and makes daily life easier. 

 

When the center of gravity changes, the feet may also be affected with problems like over pronation. This can lead to heel pain, feet and leg cramps that make standing and walking extremely unpleasant. Yoga allows the feet and legs to be elevated and stretched to reduce soreness.

 

Preparing for Childbirth

By doing yoga, you can become more in tune with your body which may increase confidence leading up to and during childbirth. The deep breathing techniques often practiced in yoga are useful during labor to make the body relax. Studies have shown that the confidence boosts associated with yoga lead to smoother deliveries. 

 

Aside from the physical benefits of prenatal yoga, joining a yoga class can provide a support system during pregnancy. Exercising and socializing with other women will help ease tension and anxiety about childbirth. 

 

Quality Sleep

Getting a good night of sleep can be challenging during pregnancy and will only get harder after childbirth. Cramps, heartburn, and stress are all common reasons why falling and staying asleep can be such a pain. Luckily, bedtime yoga has important benefits that will make sleeping easier than ever.

 

Practicing yoga before bed will help establish a bedtime routine which is a great way to wind down at night and tell your body it is time to rest. Additionally, yoga provides relief from some of the pregnancy related aches and pains that may keep women awake. Yoga encourages steady breathing which helps calm the mind and prevent anxiety and stress from getting in the way of rest. 

 

Make sure to consult a physician before practicing yoga if you are expecting and avoid hot yoga classes as well as poses that place a burden on the abdominals. Soon, you will be experiencing the wonderful benefits yoga can provide.

Stephanie James
Freelance Content Writer