LIFE NERVE STRETCH (1-3min)

• courage and endurance (high strung & anxious)
• V legs straight in front
• Palms facing above head
• exhale bend to left
• inhale up
• exhale bend to right, etc…
• 1-3min
• Graceful breath rhythm

BUTTERFLY - 1-3min

• Place the soles of the feet together
• Bring your heels close to your pelvic floor
• Align your spine and tuck in your chin
• Interlock your fingers and place them over your toes
• Gently begin bouncing your knees up and down on the floor
• Try bringing your heels closer to your pelvic floor as you become more flexible
• Keep your thighs, pelvic and hip area relaxed
• Breath long and deep
• Continue for 1-3 minutes

Conscious Pregnancy

CAT COW - 1-3min

• Come onto your hands and knees
• Place your knees and legs hip-width apart and your hands and arms shoulder width apart
• Inhale in 'Cow' as you stretch up your head, slightly lower your spine.
• Avoid extreme sway back
• Exhale in 'Cat' as you bring your chin onto your chest, stretching up your vertebrae between your shoulders blades and tucking under your tailbone.
• 1-3min

Conscious Pregnancy

ROCK POSE SPINAL FLEX - 3min incl. rest

• Sit on your heals
• Place your hand on your thighs
• Flex your spine forward with the inhale, backwards with the exhale (2)
• Think SAT with each inhale and NAAM with each exhale
• Repeat 108 times. (x26)
• Rest 2 min

Conscious Pregnancy Yoga Manual pg72

SUFI GRINDS - 3min
This practice helps to raise the energy from the lower to the higher, moving from the first chakra upwards.
It helps to activate and move the kundalini energy that lies at the base of the spine.
This energy is said to be dormant and inactive leading to imbalance in the body and mind.