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Soothing yoga for moms to be

By Daisy Carrington | dcarrington@am-ny.com

March 26, 2008

Pre-Natal Yoga with patricia Calahar, CPT at Focus Gym, New York, NY. (Kristy May / March 25, 2008)

It's difficult to think about exercise during pregnancy. While now is no time to run a marathon, moderate exercise, in particular yoga, can alleviate some of the aches and pains caused by your changing body.

Patricia Clahar, a trainer at Focus Integrated Fitness on East 61 Street, has devised a gentle workout for the mother-to-be. She advises taking 10 minutes to warm up and cool down before starting.

1.Cat/cow

Start on your hands and knees, placing your hands directly under your wrists and your hips above your knees. Keep your back flat and your fingers spread wide. Keep your elbows slightly bent. Inhale slowly and gently arch your back, lifting your chin away from your chest. Exhale slowly and gently round your back and tuck your chin to your chest. Continue alternately arching and rounding your back until you have taken 10 to 15 breaths.

2.Thread the needle

Start on your hands and knees, placing your hands directly under your wrists and your hips above your knees. Tighten your abs and keep your elbows slightly bent. Inhale, and raise your right hand out to the side and twist your torso as you lift your hand further up towards the ceiling. Exhale, and bring the hand down. It shouldn't touch the floor. Twist your torso as you reach across your body toward the left. Repeat the movement 10-15 times on each side.

3. Warrior II/side angle flow

Stand with one foot in front of the other. There should be a 3-4 foot space between your feet apart. Your toes should be pointing straight ahead. Turn your right foot out to the side and bend your right knee until it is over your ankle. Stretch your arms so that your right arm is over your right leg and your left arm is over your left leg. This is the warrior II pose. Keep your right knee bent and your left leg straight and bend forward, bringing your right hand to the floor on the inside of your right foot. Reach your left hand up toward the ceiling. This is the side angle pose. Repeat these two poses, inhaling in warrior II and exhaling in side angle pose. Repeat for 10-15 on each side.