August 27, 2018 Salina Buchan

You & the Bump

I’ve always said that pregnancy is a wondrous journey. It’s rattled with joy, fear, wonder and excitement. Below are some breathing and movement exercises to help you manage through each passing wave. Check out some simple flows that you can do in your living room to help ground you!


Chair Pose with Heel Lifts
  • Start in mountain pose.
  • Stack your ears over your shoulders, shoulders over your hips, hips over your heels.
  • Root all four corners of your feet into the mat.
  • Place your hands on your hips.
  • On your next inhale, draw your sit bones back, attempting to keep your knees stacked over your heels, settling into chair pose.
  • Lift your heels, while keeping your heart lifted and your shoulders settled down and away from your earls.
  • Continue this for 5 cycles.


Warrior 1 Flow with Arm Circles
  • Start in warrior 1 with your arms overhead.
  • Bring your hands together into prayer.
  • On your exhale, slowly ripple forward. Dive down only as low as you feel comfortable.
  • Circle your arms as wide as possible as you slowly start to raise up back into warrior 1.
  • Continue this for 5 cycles, flowing with your breath.
*repeat for opposite side
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Wide Knee Child’s Pose Flow
  • Start in kneeling with your knees wide and your big toes touching.
  • Raise your arms up overhead, palms to touch in prayer. Gaze up.
  • On your exhale, slowly bring your hands onto the mat, allowing your head to settle in between your arms into wide knee child’s pose.
  • Inhale up through rag doll, stacking vertebrae upon vertebrae until your head is the last to arrive at the top.
  • Continue this for 5 cycles, flowing with your breath.
*repeat for opposite side