Breathe & Move

You & the Bump  |  Prenatal Tips

I’ve always said that pregnancy is a wondrous journey. It’s rattled with joy, fear, wonder and excitement. Whether it’s your first babe or not, you will likely experience these waves of emotion. “Can I do this?” may come up a lot for you. Know that it’s normal and that, YES, YOU CAN DO THIS!

“Today is a gift, that’s why they call it the present”, says Rick Tippe in his song. So, take a minute right now to find a mindful moment. Or, if you’re like me and would rather plan ahead, use an everyday anchor to achieve this. I like the “need to pee” anchor. Every time you make your way to the bathroom, take 3-5 big abundant breaths and repeat, “I got this” (or your own Mantra) over and over.

You can also check out some simple breathing and flows that you can do right in your living room to help achieve that feeling grounding!

Movement

GOAL: to get moving, even if it means tossing your yoga mat out amidst the mess!

Goddess Flow with Overhead Extension

  • Start by facing the side of your mat in goddess pose.
  • Ensure your knees are stacked above your heels and that your toes and knees are going in the same direction.
  • Rotate your palms to face each other and open your heart, drawing your shoulder blades towards your spine.
  • Settle into this pose gently.
  • On your next inhale, draw your arms up and overhead into prayer while you straighten your legs, reaching for the sky.
  • Exhale sail back down to goddess.
  • Continue this for 5 cycles, flowing with your breath.

*repeat for the opposite side

Breathing Exercises

GOAL: to come back from a place of frenzy and find your calm

  • Gently close your eyes.
  • Inhale deeply through your nose for four counts.
  • Hold there for four counts.
  • Exhale through your nose for eight counts.
  • Make sure your breath is slow, steady and abundant.

For more examples like this, see our BLOG article here.

In the Beyond  |  Post-Natal Tips

“Enjoy every minute”, people tell me about life with my young children. Well, they’re not up every hour of the night, feeding, burping, praying that baby will tucker out and just go the f$ck to sleep, as Adam Mansbach so eloquently puts it in his book.

We mamas carry a lot on our shoulders, guilt, worry, fear, confusion…and I wish I could tell you to put it all aside, but I personally know that it isn’t easy. What I can offer you are breathing and movement techniques to…help take the edge off. Building in some of these simple practices into your everyday routines can be beneficial to you and your family.

Movement

GOAL: to ease discomfort and release stagnation in the body

Breathing Exercises

GOAL: to bring yourself into the present

  • Gently close your eyes.
  • Inhale deeply through your nose and exhale with ease.
  • Continue this easy breathing.
  • Roll your eyes backwards, taking your attention to the centre of your forehead, also known as your third eye.
  • Hold your gaze there, allowing all positive and negative thoughts and emotions to enter, and then exit, the mind.
  • Continue to find expansive breath through each inhale and each exhale.
  • Remove expectation of what this simple meditation should bring, rather, come to the practice with self love and an open heart.