Prenatal Asana – Parshvottanasana

This yoga posture can feel wonderful for women when they are looking for a nice elongated feeling throughout their body. However, it can also be a challenging posture for some as they find their balance changes during pregnancy. Keeping blocks close by or the wall can assist in ensuring students feel comfortable and well balanced throughout this posture.

Asana (Sanskrit)	Parshvottanasana
Posture (English)	Intense Side Stretch
Description / Explanation	From Tadasana step one foot back approx. 3 feet, turn your back leg and foot out just slightly. Moving from the heart with the chest open take the heart towards the earth Keeping the torso parallel to the floor ensures there is no pressure on the belly Hands can be placed onto a block or holding elbows behind the back or in prayer pose
Benefits	Eases back pain Decreases morning sickness Can lower blood pressure Strengthens abdominal muscles isometrically Broadens pelvis Lengthens and opens legs and hips
Contraindications	Glaucoma
Notes	As baby grows the expectant mother should fold forward to the inside of the front leg ensuring there is room for the belly at all times.

Marie France GauvreauYoga@OM
I am so glad I took one of the Prenatal Yoga Teacher Training modules offered by Amanda DeGrace from Little Lotus Yoga over a month ago. Teaching often in drop-in yoga classes, I sometimes have to adopt my sequences to pregnant students, but felt poorly prepared to do so. Not only was this training very resourceful but it met all of my needs and it was a pleasure to meet Amanda and learn so much from her and her guest experts. I would recommend her training to everyone. I am looking forward to attending more of her training courses soon!
Samantha FauteuxSammy Salutations
I am so happy to share that I have completed the prenatal yoga training module 1 and the children's yoga training with Little Lotus Yoga. Amanda's expertise in the field is extensive and very impressive! Having never had children myself, I wished to learn a little more about how to safely guide pregnant women and children during a yoga class. What I ended up learning was so much more than that! Amanda teaches from a place of experience, sharing many helpful stories and tips to help build your personal yoga classes! We learned how to make yoga fun and interactive for children and learned how pregnant women can benefit most from their yoga practice, all keeping in mind their changing anatomical figures. I have since taught both prenatal and children's yoga, and it is very clear that these trainings have enhanced the way I teach yoga to these groups. Needless to say, I will be completing the next 2 modules of prenatal as well as the postnatal training with Little Lotus Yoga!
Julia DodsYoga Instructor
I was fortunate to attend Little Lotus Yoga's prenatal yoga training in May, and found that it was an informative and inspiring experience. Amanda's expertise and experience in the practice and teaching of prenatal yoga is extensive and impressive. Not only did I learn more about this important field, but I was able to share the training with other women who provided enriching experiences and wisdom, making the group dynamic and enjoyable. I feel privileged to be able to provide such beneficial, positive support for women in their magical journey to motherhood, and I now feel confidence and grounded in delivering classes to pregnant women with their special needs and concerns. I feel prepared, excited, and confident to begin teaching yoga specifically to prenatal women. I can't wait to complete the other modules!