In January we brought you a series of yoga poses that you could practice at home to help you prepare for baby while getting a few moments of zen. Here are a few more poses, with instruction from yoga teacher Carolina Goldberg to help you continue your practice. Bharadvajasana – Sage Pose Sage pose is a seated twist. One of a few twists that are beneficial and safe for pregnancy. As you sit on a bolster or blanket, the hips are grounded and the twist will help relieve a tired upper back (the upper thorasic spine). Twists help free-up any stagnant prana—energy therefore serves to stimulate both through the spine and the inner organs. Remember to stretch up for length in the spine before any rotation or twisting. Suhkasana with hands on Baby Belly In all poses in yoga we talk about Sthira Suhka, which translates to steadiness and comfort. The postures we practice should be held with a steady and calm mind, Sthira. The postures are called “seat”, meaning you should be able to sit in the postures—be in the postures. Suhkasana, a comfortable cross-legged position, is a basic pose that you can sit in for a while. Juliana is seated on a bolster so that she can relax her inner thighs and pelvis. If the knees are higher than the hips there will be holding and strain, not Sukha. With her hands on belly she breaths into her belly. Full, deep and easy breaths increase the flow of oxygen to the uterus, supporting both mom and baby. Baddha Konasana – Bound Angle Pose Bound Angle Pose is a seated hip opener that feels good for the hips and back. This pose is great to take a break in. Relax, release and accept. The biggest benefit from prenatal yoga is to be able to relax. When you are relaxed and at ease you are better able to cope with stressors that arise. Stay tuned for the final installment of The Balanced Belly.