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ALIGNMENT NOTES +
- For camel pose (Ustrasana), make sure your knees are two fists distance apart (use a blanket or towel under the knees if you need). Before you back bend, stack the hips over the knees and squeeze your butt and legs. This creates a safe starting point.
- For bridge pose (Setu Bandha Sarvangasana), lay on your back, soles of the feet flat on the Earth, knees hip-width apart. Take your arms long by your sides, you should be able to just tickle your heels with your fingertips. Before you raise the butt up toward the sky, squeeze your butt, press the soles of the feet into the Earth and THEN lift off one vertebra at a time.
BABY ON BOARD? +
- Once you’ve been given the go ahead from your medical practitioner to exercise, here are the modifications to keep in mind when pregnant. If anything ever feels too much or uncomfortable, please stop your MerryBody class.
- Back Bend on belly (Salabhasana): practise cat/cow then continue with us.
- Forward Folds: take the feet at least hip distance.
- Camel Pose (Ustrasana): keep your hands on your hips.
- Twist on belly: instead, roll onto your back, place both soles of the feet on the Earth, mat distance apart. Slowly drop both knees to the left, hold and breathe, then slowly swap sides.
- Childs Pose (Balasana): take the knees wide.
- Kneeling Twist: rather than coming low to twist over the knee, simply twist placing opposite hand to outer thigh, keeping the twist high and open.