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Couple Time
Gina Norman and Stan Woodman on prenatal yoga for you & your partner
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Practicing yoga with your partner during pregnancy is a great way to stay in shape while preparing for birth and new parenthood. Couples’ prenatal yoga is unique: You and your partner can de-stress and open up your bodies, which helps to cultivate the connection you need to support each other during pregnancy and parenthood.
Couples’ prenatal yoga aids in relaxation, offering you both a chance to connect with your breath, be present with each other and find a sense of inner peace. Yoga also helps your partner support you in labor, offering tools such as breathing encouragement, massage and positions to help calmly move your baby into place.
Here are poses that will help prepare your body for birth.
Couples' Squat, Malasana
Stand in front of each other, holding forearms. Start to walk backwards away from one another until arms are straight. Next, begin to sit back, bending knees into a squat, continuing to support each other and prevent falling backwards. Spend a few minutes deep-breathing together and connecting.
Couples' Cat-Cow and Balance
Come onto hands and knees facing each other, about one foot apart. Start to move the spine with the breath simultaneously, arching and rounding the back for five complete breaths. Arch the back and look up while inhaling, round the spine and release the head forward while exhaling. Next, extend your right leg back and reach your left arm forward to place on your partner’s shoulder for support. Take a few breaths, then switch sides (your partner will mirror with the opposite arm and leg). Again, spend time connecting and looking into each other’s eyes.
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 Couples' Wide Angle Pose,
Upavistha Konasana
Sit facing each other with legs wide apart in a wide-angle position (being on a blanket will help you sit up tall). Hold your partner’s hands and take turns folding each other forward by leaning back away from each other, holding for five to eight breaths.
At the end of the yoga practice, sit back-to-back to breathe together, taking time to connect with one another and your baby.
Gina Norman and Stan Woodman are co-owners of the Kaia Yoga Complete Wellness Centers in Westport and Greenwich, CT (www.KaiaYoga.com).
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