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Adaptive Yoga
Prenatal Yoga

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Adaptive Yoga

Overview | Breathing | Postures

Guidelines for Breathing (Pranayama)
  • Sit quietly, focus on how body is feeling and what mind is thinking.
  • Align middle of ankle joint with middle of knee joint and middle of hip joint.
  • Sit evenly on sit bones, from left to right and front to back.
  • Lengthen and stretch spine upward from sit bones to crown of head.
  • Release shoulders downward away from ears.
  • Soften skin of skull, release eyeballs into sockets.
  • Observe your breathing. Watch breath move into three zones
    1. Bottom of rib cage and diaphragm
    2. Middle ribs and side ribs
    3. Top lungs around collar bones
  • Inhale into these three areas softly.
  • Breathe for ten breaths quietly.

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