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Pregnancy Modifications

In this quick video I’ll explain some tips and modifications to expectant mothers.

Basic Rules:
- No holding of the breath
- No Uddiyana or Agni Sara
- No pressure of any body part, such as leg, on the belly
- Do all twists so you are twisting away from the baby, creating as much space for the baby as possible.
- Do not lay down on belly
- No abdominals

Instead of abdominals, try one of these options:
Abless with a mat:
~ Laying down on the mat. Knees are bent and put roll between thighs. Arms down on the ground in goal post position.
~ Inhale, ease lower back into the floor, lightly pushing it into the floor.
~ Exhale, use buttock muscle to tuck tailbone up, squeeze sit bones toward tailbone. Squeeze very strongly with the legs and keeping the belly relaxed. Let it go.
~ Inhale into lower back.
~ Exhale tuck tailbone up, squeeze sit bones toward tailbone, squeeze roll very strongly.

Do abless with roll while rest of class is doing abs.
You can squeeze roll between thighs during the birthing process when you are not suppose to push.

Opposite Arm and Leg Lifts:
~ Set up on hands and knees with knees under hips and hands under shoulders.
~ Inhale, lift right arm forward and left leg back, creating one parallel line from right arm through torso through back leg.
~ Exhale, place limbs down. Inhale, lift left arm forward and right leg back.

Do 5-10 rounds.

Horse Stance with Back Traction on the Wall with pelvic floor contractions and releases:
~ Lean back of the head, torso, and hips on the wall. Feet 3-3.5 feet apart. Bend knees and align knees over heels. Lift the toes. Press hands on the thighs and straighten the arms.
~ Inhale into pelvic floor (genitals, anus, perineum) while contracting pelvic floor muscles upward.
~ Exhale, relax pelvic floor and feel the release and relaxation in pelvic floor.

Do 5-10 breaths.

Chest Opener on Wall:
~ Set up in Warrior 1 with left leg forward and right leg in back. Align left leg, left hip, and left side of torso about 12 inches AWAY from wall. (Don't place your body right up against the wall.) Place left hand and arm on the wall at the same height as shoulder. Bend the left elbow a little bit, not too much. Place right hand on upper left side chest.
~ Inhale into upper left side chest.
~ Exhale, glide left shoulder blade down and relax the upper trapezius muscles and neck. Relax your jaw.

Do 5-8 breaths on each side.

Ana Forrest’s Online Workout Videos on Alo Moves

Ana’s Bio

Ana Forrest has been changing people’s lives for 40 years. An internationally recognized pioneer in yoga and emotional healing, Ana created Forrest Yoga while working through her own healing from her life’s trauma and experience. With thousands of licensed practitioners around the world, Forrest Yoga is renowned as a powerful, physical, internally focused practice that emphasizes how to carry a transformative experience off the mat and into daily life.

Ana is the author of the highly acclaimed book, Fierce Medicine, an ordained practitioner of Native American Medicine, a Reiki Master, a Certified Regression Therapist, and a graduate of Anthony Robbins Master University. She is a Faculty Member at The University of Bridgeport College of Chiropractic and sits on the Boards of F.A.R.E. Play (Foundation for Athletic Research and Education) and Earth & Sky Circle (organization for Native American Ceremony). She is the recipient of a Los Angeles Mayoral Commendation recognizing her outstanding teaching and healing work in the community, the first time a major U.S. city bestowed such an honor on a yogi or yogini. Ana is a regular contributor to Yoga Journal and a consultant to the USAF 48th Fighter Wing (RAF Lakenheath, UK), Exalted Warrior Foundation (Tampa, FL) and hiwecanhelp.org (Newcastle, UK).

By teaching asana, breath and an awareness of the movement of energy through the body, Ana teaches yoga from an intuitive and highly developed understanding of the human body and psyche. With her meticulous guidance, Ana’s students cultivate an acute awareness of their own practice and life process, resulting in an exhilarating journey into self-discovery, cleansing and healing. For Ana, this is her intent. “In teaching Forrest Yoga, I am doing my part to mend the hoop of the people - to inspire people to clear through the stuff that hardens them and sickens their bodies so they can walk freely and lightly in a healing way, in a Beauty Way.”