Supported practice for a pregnant student

I have put together some of supported / modified poses into two sequences from the Saturday class, for a 4 months pregnant student, who has been consecutively joining this class. The class is non prenatal but She finds she can adapt to it. These sequences serve as a reference that she can review and practice at home. Overall they focus on opening the hip opener and relieving the lower back. please take note that these are not applicable to other pregnant mamas, do consult with your physician before attempting any of these exercises.

Sequenced ( A ) & Sequenced ( B ) - Diagram ( I )
(A ) mainly are relaxing floor work and ( B ) are a bit energetic practice with modified standing poses

Modified Sun Salutation - Diagram ( II )

Top View Of Support Reclined Bound Angle Pose - if you feel exhausted after the day ,this is the best pose you can to start with.do couple of minutes of breath awareness exercises. This pose invites calmness to your mind and restoring of energy
* it can do this at the end of the session
Side View of Support Reclined Bound Angle Pose -The Props at the back are Kept at 45 degree Angle ( or you can adjust to the desired angle you like ) ,but the idea is to maintain the openness in the chest region and also make sure that the props are firm and the head position must be comfortable. and you can put two small bolsters or folded towels under the knees.
* All supporting props must be placed evenly and firmly

If You are NOT feeling too exhausted , you can start with sequenced ( B ) . do a few desirable rounds of the modified Sun Salutations as diagram ( II ) above ,to get the body warm-up, then you can move on to other choices of Standing Pose - Warrior ( II ) , Triangle and Extended Side Angle. These selected poses are excellent Hip Opener. you can be more creative if you are longtime practitioner , you can have your own choices. you can practice these three in a Vinyasa like
* Avoid Standing Pose if you really feel low energy and exhausted, alternatively / preferably to do all standing poses against the wall .
Support Warrior ( II ) with the chair Pose- Version ( a ) without extending the arms if you find stiffness / tiredness in your shoulder. this pose allows the opening of the hips

Support Warrior ( II ) Pose- Version ( b ) with the arm extended to the side , this version stretches the chest and the arm.
*alternatively , you can make a circular movement with your arms instead hold still ,to increase stretch more to the upper body
Rear view of Support Warrior ( II ) Pose- shows how the Torso and the Spine still maintain straight

Side View of Support Warrior ( II ) Pose- Shows how the position for the bent leg & hips. work on aligning the hips & opening the chest and shoulder!!!

Support Triangle Pose - Version ( a ) without extending the arm to the top. with one arm rests on the chair. if your shoulder is tired. work on aligning the hips & opening the chest and shoulder!!!

Support Triangle Pose - Version ( b ) with the arm extends up to the ceiling , make sure that you maximize the stretch by keep the left hip up.

Support extended Side Angle Pose- Version ( I ) - you can keep the back against the wall and one arm resting on the chair , so you feel more secured and stable.

Support extended Side Angle Pose- Version ( II ) - As the same method you do Warrior ( II ) with the chair , the bent leg is prop with the chair if you practice in the center of the room

Support Cat Pose - keep your knee padded with folded mat or towels and rested your arm on the chair in front. you can tile the pelvis mildly upwards & downwards to mobilize the hip joints and relax the back.
*Alternatively , you can use a Fitball instead the chair

Support Kneeling Twist Pose - make sure you knees & the bottom part of you shoulder well cushioned. this is an excellent pose to bring counter balance the tightness you have in the shoulder and the lower back

Supported Half Spinal Twist Pose- ideally elevated the hips so that you can feel more ease to keep your spine erected , you should keep the twisting movement nice & gentle, with your hand on the bent knee and you should avoid the crossed twist ( meaning you do twist the torso over to the bent leg ) as your tummy is big. surely your baby disagrees with too much exertion

Support Half Spinal Twist Pose- To move slight deeper into the twisting by holding the hand on the straight leg , again , stay full awareness and super ' sensitive about how your tummy feel.
* Always Keep the twisting movement nice & gentle.

Support Seated Side Stretch Pose - alternatively you can cross you legs instead in bound Angle Pose. it's a substitute if you do not do the Standing Triangle. this laterally stretches your spine and the torso as well, it brings relief to the lower back. keep the head at any comfortable position you like.
* Keep the chest lifted to maximize the stretch

Support Seated Bound Angle Pose - It's an excellent hips opener as well. it is suggested to elevate your buttocks higher with folded mat or towels so that you can keep the spine erected. and also you can feel at ease in the pose with the knee resting on the block or the rolled mat. you can stretch both of your arms up to the ceiling if you like

Side View Of Support Seated Bound Angle Pose - you feel more secured with a chair right in front of you , and that assists you to change the position - esp come back to the standing position or you want to shift to other variations.

Side View Of Supported final relaxed Corpse Pose - you can omit the props at the back , but keep the rolled mat under the knee ,that allows the relief in the hips and both legs.

Top view of Support final relaxed Corpse Pose - you are completely letting go and relaxing in the pose. you are keeping the relaxation evenly on the either sides of the body. the back body - the shoulder , the buttock and both arms & legs. stay in the pose and Breathe ......Breathe & feel Relax...