Prenatal Yoga : Prenatal Yoga: Downward Dog Pose

Prenatal Yoga : Prenatal Yoga: Downward Dog Pose


So now we’ll be showing you how to do Downward
Dog for second trimester in prenatal yoga. Downward Dog is also called, Adho Mukha Svanasana.
So in your Downward Facing Dog second trimester, what you want to do is have your hands right
underneath your shoulders, knees are hip distance apart, right underneath the hips. And from
here, make sure you press the press knuckle of your index finger into the floor so that
it’s not just the heel of your palm that gets all the weight. So as your belly is growing,
as your baby is growing, you’re going to be adding a few extra pounds and it’s a little
extra weight for the shoulders. So make sure to do this pose softly so you’re not pushing
yourself, you shouldn’t feel any strain. So Katie from here, from our table top position,
go ahead and tilt your tail bone up towards the ceiling and the crawl your toes under.
Pressing into the hands, lifting knees off of the floor by drawing the knees up towards
the ceiling and then drawing your chest back towards your thighs. Beautiful. Allow the
neck to be long and soft and continue to breath that three-part breath from the belly all
the way to the tops of the lungs, making sure that you’re still pressing the first knuckle
of the index finger in. And imagine the weight moving from your shoulders into the hips.
So this is not to press Katie’s heels down, this is so that she gets used to drawing the
weight into the hips, allow the belly to be soft and breath. So you can hold your Downward
Facing Dog for twenty seconds, you can hold it for thirty seconds, you can hold it for
a minute. If it doesn’t feel right to turn upside down, slowly come out of the pose and
I’ll show you how to do that. So Katie now, take a deep breath in, as you exhale start
to bend the knees slowly, drawing the shoulders back over the hands and dropping the knees
down onto the mat. Good. And sometimes it feels nice afterwards to move back into Child’s
Pose, “so you can draw your hips towards your heels and forehead to the mat allows space
between the knees so that you have space for the belly”. Good. And that’s Downward Facing
Dog for second trimester. “So Katie how did that feel to do your Downward Facing Dog?
“It was a little uncomfortable at first”, okay, “but as I did the breathing meditation
it helped a lot”. Oh good. Okay. “It wasn’t that bad”. Good. So sometimes you know, remembering
to breath is the most important part of any pose in yoga. So keeping the breath and making
sure you’re not holding on to the breath. Never hold the breath in any pose and see
where you can slowly move into a pose so that it feels a little bit more natural for you
including in Downward Facing Dog.